It is likely that someone with polycystic ovary syndrome (PCOS) has been told about certain foods that are good for them and certain foods that they should avoid to keep their weight and hormone levels under control. But the fact is that there are no food groups to avoid or consume in large quantities. It is simply a matter of making the right choice at the right time and in the right quantity.
Read also : PCOS: 5 low glycemic foods you should add to your PCOS diet
Here are 7 facts about healthy eating habits with PCOS:
1.You don’t have to go gluten-free
Many women try to follow a gluten-free diet thinking it will help them shed a few extra pounds. However, no scientific study proves this. We generally lose weight by eating fewer calories overall.
Some women with PCOS have celiac disease or gluten sensitivity. For these women, avoiding gluten can reduce their symptoms and therefore help them feel better. But not all women need to adopt a gluten-free diet.
2. Dairy products can be taken
Many people advise women with PCOS to avoid dairy products. However, milk and milk products are rich in calcium and protein. It can increase the level of androgens and insulin, but a limited amount never hurts. Thus, a woman does not need to completely avoid dairy products. Small portions per week would be fine if you don’t have an allergy.
3. Eat a larger breakfast to possibly improve hormone levels
Women with PCOS should eat breakfast in king size, lunch in queen size, and dinner in beggar size. Eating a larger breakfast is likely to improve insulin sensitivity and decrease androgen levels. It also keeps you full for a long part of the day.
4.Fruits are allowed to have
Fruits are rich in important vitamins, minerals, fiber and antioxidants which provide a number of benefits for women with PCOS. Choose fruits like apples, blueberries, strawberries, etc. which have the skin on it. These fruits tend to have a lower glycemic index than skinless fruits, such as pineapple, watermelon, etc.
5.You can satisfy your sweet cravings
Women with PCOS are advised to avoid desserts and sweets, but they can be eaten on a PCOS diet if eaten in moderation. A 70% dark chocolate cube can satisfy sweet cravings and is also high in antioxidants that won’t cause any harm. So go ahead and satisfy your sweet cravings from time to time but in moderation.
6. Focus on foods containing omega-3 fatty acids
Omega-3 fatty acids are found in fatty fish like salmon and sardines as well as in chia seeds. These fatty acids are good for the heart and anti-inflammatory. Omega-3s help regulate hormone levels that affect testosterone secretion. Therefore, foods high in omega-3 fatty acids can be great for women with PCOS.
7. Avoid only foods that tend to bother you
Everyone has foods that they can’t tolerate or that bother them. It’s important to learn about those food intolerances or sensitivities that cause you gastrointestinal upset after eating them, such as bloating, gas, or indigestion. You should avoid these foods as they will not aid in the cure of PCOS and will act as a barrier in your PCOS-friendly diet.
Author Bio: Dr. Aruna Kalra is a Senior Gynecologist and Obstetrician at CK Birla Hospital, Gurugram.
Disclaimer: This content, including advice, provides generic information only. It does not in any way replace qualified medical advice. Always consult a specialist or your own doctor for more information. NDTV does not claim any responsibility for this information.