PCOD or Polycystic Ovary Diseases is a medical condition that occurs in women. It affects the hormonal levels due to a formation of small cysts in the ovaries. If left untreated it could lead to diabetes, infertility, acne, heart disease, and uterus cancer in some cases. Though there is a lot of information available about PCOD, its cause still remains elusive. But mostly it is attributed to inheritance.
The most common symptoms of PCOD is irregular periods or no menstruation at all, but if that is not evident enough, PCOD can go largely undetected. Some other symptoms of PCOD which occurs over a period of time are excessive hair growth on body and face, overweight, infertility, acne.
With the right PCOD diet plan and regular exercise, this disorder can be controlled, if not cured permanently. Women diagnosed with PCOD tend to have higher than normal levels of insulin. The basic function of insulin is to convert the sugar content in our body to energy. Higher levels of insulin cause the ovaries to produce excessive androgens, such as testosterone, which in turn leads to acne, body and facial hair, balding patterns. On the contrary, insulin resistant is a condition where the body is not able to produce enough insulin which leads to higher sugar levels in the blood, which makes the task of losing weight even more harder.
Let’s have a look at PCOD diet plan which lists down food items that can be consumed, while it’s better for some food to be shunned.
Plenty of fruits and vegetables: An ideal PCOD diet plan should include as many fruits and vegetables as possible. As fruits and vegetables are rich in fibre which is essential in fighting insulin resistance. Fibre slows down the absorption of sugar.
- Vegetables such as spinach, broccoli, cauliflower, beans, green and red bell peppers make an excellent source of fibre.
- Legumes and lentil also make a great PCOD diet plan, as they are rich in fibre.
- Women might be reluctant to eat fruits as it may seem to escalate their sugar levels in the blood and in return spike insulin.
- However, fruits offer the rich source of fibre, vitamins, minerals which can be taken as part of the PCOD diet.
- Fruits that are low on the glycemic index (which could affect a person’s glucose levels in the blood) are a healthy choice for a PCOD diet.
- These include grapes, apples, kiwi, guava, watermelon, pears, grapefruit, berries. These are basically fruits that have a few seeds or nuts present in them which counteract any increase in sugar levels which could possibly come from the fruit itself.
- It’s always better to consume the fruit itself, rather than drinking fruit juice because store bought juices will always have added sugar in some form or the other. And if you have a craving for sugar fruits are a much healthier option.
Lean or Organic meat: A PCOD diet plan should include lean meat which is a great source of protein, and carbohydrate free. Though organic meat might take a toll on your pocket, one should not mind the cost. These meats do not have genetically or artificially inseminated hormones which could have a very adverse impact. Protein also helps balance sugar levels in the blood. Fish also plays a vital in the PCOD diet plan. An ideal PCOD diet plan also includes protein rich food such as eggs, tofu, hummus, avocado, nuts.
Healthy Fats: Fats that are saturated or trans fat which is normally found in dairy products and red meat contributes to insulin resistance and should be completely avoided. Processed foods, fatty foods, margarine, butter should be off the shelf. However, a healthy PCOD diet plan should ensure body gets the right fat such as omega 3 and omega 6 fatty acids that are found in olive oil. Healthy fats are also found in avocado, oily fish, nuts.
Whole Grains: An effective PCOD diet plan should completely eliminate processed grains and refined foods. Switch to whole grains, whole wheat bread, whole wheat pasta.
PCOD Diet Tips:
Every person has different metabolism and the outcome by following these diet plans may vary person to person. There are many factors which act as determinants in keeping the PCOD in control as there is no cure for this. Following a proper PCOD diet plan along your doctor’s advice should help you in the long run. Just bear in mind a few tips to be followed while sticking to your PCOD diet plan.
- Ensure your meals are spread during the day with small portions. Do not stay hungry for a long period of time, as this could result in overeating.
- Combine your carbohydrates with protein or with healthy fats. Do not consume carbohydrates in its solo form.
- Make changes in your lifestyle, inculcate the habit of exercise. Physical activities should be given top priority. If there are any conditions that you may be worried about, talk to your physiologist.
- Be aware of what you eat. Normally it’s alright to grab a meal without knowing its contents to fulfil your hunger, but people with PCOD cannot be lenient or causal to the foods they eat.