Diet plays an important role in managing the symptoms of polycystic ovary syndrome or PCOS. PCOS cannot be cured. It is not only one of the leading causes of infertility in women, untreated PCOS can even lead to endomertrial cancer. However, recent studies have shown that the symptoms of PCOS can be alleviated and normal menstrual cycle can be restored with specific dietary changes. Although the exact causes of PCOS are not clear, resistance to insulin appears to be responsible for this reproductive disorder in women. Furthermore, most of the women suffering from PCOS are overweight or obese, which is one of the leading causes of insulin resistance. Hence, a diet that helps in reducing insulin resistance is beneficial for PCOS sufferers.
If You Are Suffering From Pcos, The Following Dietary Changes Can Help In Improving Your Condition:
Diet With 50 to 40% Carbohydrate
To improve insulin resistance, you should control your carbohydrate intake. As carbohydrate is the main source of energy, avoiding carbohydrate will not help. Instead, experts suggest that women with normal body mass index who are suffering from PCOS should limit their daily carbohydrate intake to 50% of their daily calorie consumption and the diet of overweight and obese women with PCOS should contain no more than 40% carbohydrate. Furthermore, the source of carbohydrate should be whole grain foods.
Fiber Rich Diet
A diet loaded with fiber helps in improving blood sugar management, thereby reducing insulin resistance naturally. Apart from improving insulin sensitivity, a high fiber diet helps in increasing excretion of the excess cholesterol and fats. Whole grains, legumes, fruits and vegetables are the best sources of fibers. Women suffering from PCOS should consume 25 to 30 grams of fiber daily.
Green Leafy Vegetables
Women with PCOS should eat at least one serving of green leafy vegetables daily. Apart from being an excellent source of dietary fiber, green leafy vegetables are excellent source of folic acid, which is beneficial for women suffering from PCOS. Folic acid helps in activating an enzyme that helps in improving insulin sensitivity. Furthermore, for women who are planning conception despite PCOS, folic acid helps in preventing birth defects in babies.
Eat Healthy Fats
A diet rich in saturated fats and trans fat will worsen the symptoms of PCOS. On the contrary monounsaturated fats and polyunsaturated fats are beneficial for women with PCOS. They help in lowering the LDL cholesterol level and reduce risk of cardiovascular disorders. Nuts, seed, avocado and olive are some of the best sources of healthy fats for the PCOS diet.
There are multiple benefits of including oily fish in the diet of women with PCOS. Fish oil helps in reducing insulin resistance and also protects women from hypertension, heart diseases, high triglyceride level and depression. Studies have also shown that the omega-3 fatty acids present in fish oil help in lowering the testosterone level in women suffering from PCOS.