Polycystic ovarian syndrome (PCOS) is a hormonal disorder that affects women of reproductive age. It causes an imbalance in hormones that can lead to symptoms such as weight gain, irregular periods, acne, and hair loss.

Diet plays a crucial role in managing PCOS symptoms, and making the right food choices can help alleviate some of the symptoms. This article will discuss some foods that can help manage PCOS.

Foods to Choose

1. Complex Carbohydrates.

Complex carbohydrates such as whole-grain bread, rice, and pasta are slowly absorbed by the body, causing a slower rise in blood sugar levels.

This is important as women with PCOS often have insulin resistance, and higher blood sugar levels can worsen symptoms. Additionally, high-fiber foods such as fruits, vegetables, and legumes are also beneficial as they can help regulate blood sugar levels and assist with weight management.

2. Lean Protein.

Adding lean protein to each meal can help with weight loss and management of insulin resistance. Good sources of lean protein include chicken, turkey, fish, tofu, and beans.

3. Low-Glycemic Index Fruits.

Fruits such as apples, berries, and kiwis have low glycemic index values and can help regulate blood sugar levels. It is essential to avoid consuming canned fruits, fruit juices, and dried fruits as they have higher glycemic index values.

4. Healthy Fats.

Incorporating healthy fats such as nuts, seeds, olive oil, and avocado in the diet can help with insulin resistance, reduce inflammation, and improve cholesterol levels. However, portion control is crucial as these foods are high in calories and fat.

5. Calcium-Rich Foods.

Calcium is important for women with PCOS as it helps regulate menstrual cycles, promotes weight loss, and improves insulin sensitivity. Foods that are rich in calcium include milk, cheese, yogurt, and leafy green vegetables such as spinach and kale.

Foods to Avoid

1. Processed Foods.

Foods that are high in sugar, salt, and unhealthy fats, such as fast food, processed snacks, and sugary drinks, should be avoided. These foods can contribute to weight gain, increase inflammation, and worsen insulin resistance.

2. High Glycemic Index Foods.

Foods such as white bread, white rice, and sugary drinks can cause a rapid increase in blood sugar levels and worsen insulin resistance in women with PCOS.

3. Dairy Products with High Fat.

Dairy products such as ice cream, whole milk, and cream cheese can contribute to weight gain and worsen PCOS symptoms due to their high fat content. Women with PCOS should choose low-fat or fat-free dairy products instead.

Conclusion

In conclusion, choosing the right foods can help manage PCOS symptoms.

Incorporating complex carbohydrates, lean protein, low-glycemic index fruits, healthy fats, and calcium-rich foods can improve insulin resistance, regulate menstrual cycles, and promote weight loss. Avoiding processed foods, high glycemic index foods, and dairy products with high fat content can also alleviate PCOS symptoms.

Sticking to a healthy diet and making lifestyle changes can go a long way in managing PCOS and improving overall health and wellbeing.