5 Top Foods to include in your Diet during PCOS
Women who are suffering from PCOS are often found to have higher insulin levels than the normal level of insulin. If there is not enough production of insulin, it can cause a rise in the blood sugar levels. Excess level of insulin can cause excess secretion of androgens like testosterone. If you are insulin resistant, your body will try to secrete more insulin out of the body in order to keep the blood sugar levels normal. A diet which is high in carbohydrates and unhealthy fats can make it difficult to shed weight and can be dangerous for PCOS.
Ensure a high fibre diet during PCOS to decrease the chances of complications and live a healthy life.
Load up on the following list of foods during PCOS:
Dark Leafy Greens:
- Leafy green vegetables are low in calories, high fibre, a good source of vitamins such as vitamin A, K and C. It also consists of other trace minerals. These vegetables are helpful in improving the digestion and boosting the immune system. It also regulates the glucose level and improves the overall endocrine function. Include foods such as kale, spinach, basil, parsley, etc.
- Women with PCOS should stock up on all the coloured foods, especially a wide range of colourful vegetables. These vegetables are a nutritional powerhouse loaded with all essential vitamins and minerals required for maintaining the health of the body. Foods such as broccoli, cauliflower, asparagus, legumes, carrots, beets, sweet potatoes, tomatoes, bell peppers, etc are packed with antioxidants and also possesses several anti-inflammatory and anti-cancer properties. Eat these veggies in any form, steamed, boiled, raw, roasted or grilled.
- Berries like raspberries, blueberries, cherries, strawberries, etc are packed with an ample amount of antioxidants. They are helpful in boosting the immune system, reducing the symptoms of cancer and also improves the heart health. Along with antioxidants, they are also a good source of polyphenols, flavonoids and other phyto components. The presence of phytonutrients in raspberries is known to prevent obesity by regulating the enzymes.
Nuts and Seeds:
- Nuts such as cashew nuts, almonds, brazil nuts, seeds like flax, chia and hemp are protein packed along with essential minerals. These nuts and seeds, when eaten with other foods, can help lower the glycemic index and improves the insulin regulation. Pumpkin Seeds are a rich source of omega fatty acids which is necessary for the human body. This property of pumpkin seeds is helpful in regulating hormone function, improves hair, skin, nails, lowers the cholesterol, stabilizes the blood sugar level and also helps in regulating the menstrual cycle. It is beneficial in treating hirsutism too, up to a certain extent.
- Due to the high antioxidant capacity found in green tea, it is considered one of the healthiest drinks. The unsweetened and brewed green tea is the lowest in calories and hence is also called as a zero-calorie beverage. The antioxidants of green tea help improve the blood flow, decreases the hypertension issues and may also prevent heart-related diseases. It also boosts the brain health by circulating the blood flow in the brain.
Avocados and Avocado Oil:
- Avocados are packed with vitamins, minerals and heart-healthy fatty acids that help in fighting inflammation. It also helps in promoting healthy endocrine and immune system function. Consuming an avocado a day in the form of a smoothie or as a dressing on the salad is known to lower the risk of heart diseases, reduce oxidative stress and lower LDL cholesterol.
- Dark chocolate consists of 70% cacao which contributes in reducing hypertension and stress, increases circulation of the blood and also promotes weight loss by preventing binge eating and promoting satiety. Chocolate is been considered as a mood uplifter by soothing the nerves, thus keeping you calm. It also prevents memory decline and helps in improving overall cognitive function.