Nutrition Solutions for PCOS


Getting diagnosed with PCOS (Polycystic Ovarian Symptom) can be difficult. It’s a hard disease to keep in check. Especially since there is no definite treatment for it. Recently there are PCOS medicines on the market which help to manage the symptoms. 

However, having a proper diet and exercising are two fundamentals of PCOS that should never be overlooked. PCOS makes you vulnerable to heart diseases and diabetes. You are four times more likely to get diagnosed with diabetes if you have PCOS. 

For most people, a low carbohydrate and high protein diet helps to manage their weight and improve their symptoms. While there are some foods that help to control PCOS and some you must avoid, no two bodies are the same. Consult an endocrinologist and nutritionist before you start a new diet. 

PCOS dieting doesn’t have to be hard. There are many delicious foods that are beneficial. While the foods we should avoid can be tempting, we must not indulge in them. Having them once or twice a month is okay but regular consumption should be avoided. 

Okay to Eat

  • Brown rice
  • Beans
  • Oats
  • Corn
  • Nuts
  • Barley
  • Dried fruits
  • Quinoa
  • Unlike other carbs, they release sugar into blood gradually
  • High fiber helps to control insulin level
Lean Protein
  • Chicken (skinless)
  • Turkey
  • White Fishes (e.g.-cod, tilapia, halibut, bass)
  • Salmon
  • Tuna
  • Shrimp
  • Tofu
  • Bean
  • Pea
  • Less fat saturation
  • Decrease blood pressure  
  • Increase good cholesterol (LDL)
  • Make you feel fuller for long period 
Leafy Greens
  • Kale
  • Bok choy
  • Spinach
  • Cabbage
  • Malabar spinach (palong shak)
  • Low calorie
  • Full of nutrients and minerals
  • Contains high vitamin B
  • Helps to lose weight
Healthy Fats
  • Fatty fish
  • Avocado
  • Chia seeds
  • Nuts
  • Olive oil
  • Contains fatty acids
  • Helps to make period regular
  • Increases uterus blood flow
Antioxidant Rich Foods
  • Dark chocolate
  • Strawberry
  • Blueberry
  • Broccoli
  • Kale
  • Artichoke
  • Nut butter
  • Pecan
  • Green tea
  • Hibiscus tea
  • Fights inflammation
  • Helps to keep insulin in check
Organic Whole Soy

[inorganic soy should be avoided]

  • Tofu
  • Beans
  • Edamame
  • Soy milk
  • Miso  
  • Increases fertility
  • Regulates insulin level
  • Reduces inflammation
  • Improves metabolism

Not Okay to Eat

Unhealthy Fats
  • Red meat
  • Fatty meat
  • Cream
  • High fat cheese
  • Causes weight gain
  • Increases cholesterol
  • Increases estrogen
  • Milk
  • Ice cream
  • Most cheeses
  • Cream
  • Frozen yogurt
  • Milkshakes
  • Frosting
  • Increases insulin
  • Increases IGF-I (insulin-like growth factor)
  •  Creates unstable insulin level
Processed Foods
  • Any processed food
  • Processed cheese
  • Makes you prone to diabetes
  • Enhances insulin level
Refined Carbohydrates
  • White rice
  • White bread
  • Pastries
  • Potatoes
  • Refined flour floods
  • Processed carb foods
  • Increases diabetes risk
  • Weight gain
  • Causes inflammation
  • Boosts androgen production
High Sugar Foods
  • Sugar
  • Soft drinks
  • Chocolate milk
  • Energy drinks
  • Processed fruit juice
  • Chocolate
  • Candy
  • Flavored cereals
  • Increases fat
  • Increases chances of diabetes
  • Increases testosterone
  • Alcohol
  • Coffee
  • Soft drinks
  • Energy or sports drinks
  • Increases sugar cravings
  • Alcohol causes testosterone spike
  • Coffee boosts estrogen level

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