The symptoms a person has will determine the best diet for PCOS. Ideally,Eating practices that reduce insulin resistance, control blood sugar, reduce risk for associated diseases, and control weight (if necessary) should be followed.
The best Diet for PCOS is one that is sustainable and realistic over the long term, isn’t restrictive, makes you feel good, and effectively balances carbohydrate, fat, protein, and fiber foods that will keep your blood sugar stable throughout the day.
Particularly in overweight women, PCOS raises the risk of developing the following conditions:
- Diabetes
- pregnancy diabetes
- Heart problem
- Stroke
- higher blood pressure (hypertension)
- Deep sleep apnea
There is no single best diet for PCOS weight loss as the most effective diet will vary from person to person. However, some dietary approaches that have shown promise for PCOS weight management include a low-carbohydrate or ketogenic diet, a Mediterranean-style diet, or a plant-based diet.
Here we have some list of Best diet for PCOS which help you to weight Loss:
Vegetables and fruits
Fruits and vegetables help to improve blood sugar levels, lower blood pressure, lower the risk of heart disease and stroke, and lower the risk of all three. Because of their low glycemic load, they don’t cause blood sugar spikes that might make you feel more hungry. Limit your consumption of vegetables like potatoes and sweet potatoes that may be overly starchy. Limit your intake of fruits with a high glycemic index, like watermelon.
Start with these great fruits and vegetables:
- Spinach
- Kale
- Broccoli
- Garlic
- Apples
- Blueberries
- Bananas
Vegetables and fruits are the Best Diet for PCOS
Seeds and nuts
These are high in protein, healthy fats like omega-3s, and anti-inflammatory agents. This is beneficial for people with PCOS because their ovaries frequently produce androgen due to a type of low-grade inflammation.This can lead to heart and blood vessel problems. Here are some nuts and seeds to experiment with:
- Sunflower
- Pumpkin
- Flax seeds
- Chia
- Almonds
- Walnuts
- Cashews
- Sesame
Fats that are good for you
Good fats are also known as unsaturated fats, which include monounsaturated and polyunsaturated fats. They can help lower the risk of heart disease, improve brain function, and support cell growth. Some examples of good fats are:
- Avocado
- Nuts (almonds, cashews, peanuts, pecans, etc.)
- Seeds (chia, flax, pumpkin, sunflower, etc.)
- Fatty fish (salmon, mackerel, sardines, etc.)
- Olive oil
- Coconut oil (in moderation)
- Soybean oil
- Canola oil
It is important to note that good fats should be consumed in moderation as they still contain calories. A balanced diet with a variety of nutrients is the key to a healthy lifestyle.
Spices
A diet rich in anti-inflammatory foods may aid in weight loss and inflammation reduction in people with PCOS.The following spices may be beneficial for women with Polycystic Ovary Syndrome (PCOS):
- Cinnamon: Cinnamon has been shown to help regulate insulin levels and improve menstrual cycle regularity in women with PCOS.
- Turmeric: Turmeric has anti-inflammatory properties and may improve insulin resistance and reduce the risk of developing diabetes.
- Fenugreek: Fenugreek seeds may help lower insulin resistance, improve glucose tolerance, and reduce inflammation in women with PCOS.
- Ginger: Ginger may help reduce inflammation and improve insulin sensitivity, which can help regulate menstrual cycles and reduce other symptoms of PCOS.
Full-fat dairy products and alternatives
Full-fat dairy products are the best Diet for PCOS because they are high in saturated fat and may contribute to weight gain and other health issues. However, some studies have shown that full-fat dairy may actually be beneficial for women with PCOS, as it can help to reduce insulin resistance.
If you choose to include full-fat dairy in your diet, it’s important to do so in moderation and to choose high-quality sources. Look for organic, grass-fed dairy products that are free from added hormones and antibiotics.
Alternatively, there are many non-dairy options that can be beneficial for women with PCOS. Some good options include:
- Soy milk
- Almond milk
- Coconut milk
- Hemp milk
- Oat milk
All of these options are low in saturated fat and are naturally low in carbohydrates, making them a great choice for women with PCOS. Just be sure to choose unsweetened varieties to avoid added sugars.
Plant-based proteins that are lean
Lean protein is Best Diet for PCOS. Because it is preferable to fatty meat because it contains the same amount of protein while containing fewer calories. You can also get enough protein without consuming meat. Some excellent plant-based proteins are:
- Lentils: Lentils are an excellent source of protein and fiber, which can help regulate blood sugar levels and reduce inflammation.
- Quinoa: Quinoa is a gluten-free, high-protein grain that is also rich in fiber and iron.
- Chia seeds: Chia seeds are a great source of omega-3 fatty acids, protein, and fiber.
- Tempeh: Tempeh is a fermented soy product that is high in protein and contains probiotics, which can help support gut health.
- Edamame: Edamame is a young soybean that is packed with protein, fiber, and essential vitamins and minerals.
- Nuts and nut butter: Nuts and nut butter are a good source of protein, healthy fats, and fiber.
- Tofu: Tofu is a plant-based protein source that is rich in calcium, iron, and protein.
- Hemp seeds: Hemp seeds are a complete protein source, containing all the essential amino acids, and also rich in omega-3 fatty acids