Foods To Eat For PCOS
Top 3 healthy Food Choices For PCOS
LEGUMES | VEGETABLES | FRUIT | SPICES | HERBS
Healthy Foods For PCOS
Making the right dietary choices for Polycystic Ovarian Disorder (PCOS) is crucial as part of a long-term dietary plan for effective PCOS management. There are a number of foods that are beneficial to PCOS that should be included in the dietary intake of women diagnosed with PCOS.
Incorporating a selection of legumes, green leafy vegetables, low glycaemic fruits and even certain herbs and spices can not only assist with glucose regulation and the maintenance of helthy insulin levels, but also help with overall hormone balance.
1. Foods That Support Glycaemic Control With PCOS
A 2011 systematic review concluded that changes in lifestyle (diet and exercise levels) in order to reduce body weight can reduce a common symptoms of polycystic ovarian syndrome such as, hyperandrogenism, where the body produces too much testosterone, a male hormone, and insulin resistance.
A low glycemic index (GI) diet is important for PCOS, as it releases sugar into the bloodstream at a slower rate, requiring the pancreas to produce less insulin. A low GI diet also reduces carbohydrate intake, which will contribute to a drop in weight that should also alleviate the symptoms of PCOS. Low GI foods include most meat, eggs and cheese, as well as cereals such as bran and oats, grains such as barley as well as legumes and pasta. These foods will raise the blood sugar level very gradually, whilst high GI foods such as white bread or processed meats will lead to a very quick rise in blood glucose levels, and necessitate increased production of insulin to deal with the excess sugar.
2. Foods That Regulate Periods With PCOS
Certain foods can make your menstrual cycle regular. If you struggle with irregular periods or amenorrhea (no periods at all), changing your diet and eating foods to support your PCOS and make a difference.
Omega-3 fatty acids found in salmon, sardines and flaxseeds support the blood vessels. The blood vessels in your ovaries are tiny and vulnerable to damage or poor circulation. Smoking, weight gain, and high cholesterol can negatively affect your ovarian blood vessels, which blocks hormones and blood flow. Fish oils enhance blood circulation, reduce damage from free radicals, and decrease inflammation associated with endometrial congestion often associated with period pain.
Omega-6&9 is also beneficial and fould in nuts, evening primrose oil and seeds. This can be beneficial in supporting healthy hormonal regualtion, a must for PCOS.
Avoiding white, refined foods such as white flour, sugar, white potatoes, white bread, white pasta, and white rice is also beneficial in supporting menstrual irregularities associated with PCOS. This is because these foods disrupt your menstrual cycle by creating insulin surges that result in fat storage. This excess fat storage negatively affects ovulation and your periods and can cause irregular periods.
3. Foods That Support Ovulation With PCOS
Recently, researchers from the Harvard School of Public Health published findings from a study of more than 18,000 women who were followed over eight years to see if their diets influenced their ability to become pregnant.
The study found that women who ate foods containing higher amounts of trans fats, animal proteins and carbohydrates, among other dietary factors, were more likely to have an ovulatory disorder. Ovulation problems cause infertility in about 20 percent of women seeking help in becoming pregnant. The researchers concluded that a majority of such cases "may be preventable" by adjusting diet and lifestyle.
Recommendations within the study were to increase your dietary intake of foods containing vitamin E, switch protein sources by replacing some of the beef, pork or chicken you eat (animal protein) with vegetable protein sources, such as cooked dried beans and nuts. When five percent of total calories eaten come from vegetable protein instead of animal, the risk of ovulatory infertility drops by more than 50 percent.
Natural solutions for PCOS
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