10 Nutrition Tips to Follow When Managing PCOD with the Indian Diet Plan:
Here’s a list of nutritional tips that you should go for when dealing with PCOD.
Boost Your Fibre Intake:
Include more foods rich in fibre in your diet plan for PCOS. Fibre helps slow down digestion which aids in combating insulin resistance in PCOD suffers. Increasing fibre consumption not just helps maintain blood sugar levels but also reduces your cholesterol levels. Fibre intake makes you feel full for longer and prevents you from overeating. This aids in weight management. Green leafy vegetables, legumes, fruits, whole grains, seeds, and nuts are fibre abundant foods for PCOS.
Go for Healthy Fats:
Make sure that your best diet for PCOS for achieving weight loss does not contain foods comprising trans fat and saturated fats. These are unhealthy fats that can make you suffer from high cholesterol levels and hypertension. Instead of these fats, add unsaturated fats as they are healthy. Nuts, avocadoes, and vegetable oils, such as olive and canola oils, contain unsaturated fats that you can go for.
Opt for Plant-Based Proteins:
Enrich your PCOD diet with plant-based proteins, as they provide you with a greater quantity of fibre and minimal unhealthy fats than other kinds of protein foods. Seeds, beans, lentils, nuts, and peas are some plant-based protein sources that you can prefer when managing PCOD.
Limit Carbohydrates and Choose Complex Carbohydrates:
If you are suffering from PCOD or PCOS, prefer to limit your intake of carbohydrates. You may consult a dietician to have a nutritious low-carb PCOD diet plan. Also, prefer complex carbohydrates in your diet, as they support maintaining insulin levels. Include vegetables that grow above the ground and natural fats, such as pumpkin seeds, sunflower seeds, sesame seeds, and homemade butter. Avoid starchy and sugary foods, such as bread, pasta, and rice.
Balance Protein and Carbs:
Always combine complex carbohydrates with proteins in your every meal or snack. You may savour a half banana and a handful of nuts.
Say No to Processed Foods:
Avoid eating refined and processed foods, as they are deprived of essential nutrients. Instead of processed foods, have whole grain foods in your PCOD diet. Avoid bread, white flour, and pasta. Incorporate brown rice, quinoa, oatmeal, amaranth, and millet in your diet plan for PCOS.
Avoid Sugar and Simple Carbohydrates:
When managing PCOD, avoid foods containing simple carbohydrates. Make sure that your diet does not contain high-fructose corn syrup, refined sugar, and foods containing artificial colours, saturated fats, artificial sweeteners, and MSG.
Drink Adequate Water:
Sufficient intake of water is essential for maintaining a healthy body. Women suffering from PCOD should go for a minimum of 8 to 10 glasses of water, as it is helpful for healthy weight loss and reducing the risk of metabolic conditions, including metabolic syndrome, diabetes, high cholesterol, and heart disease. So, have a minimum of two litres of water daily. You may flavour your water with fresh mint, citrus fruits, and berries.
Restrict or Avoid Alcohol:
Excess alcohol indulgence can lead to increased levels of estrogen. Women with PCOS already suffer from an imbalanced ratio of estrogen to progesterone. Alcohol intake can further aggravate the hormonal imbalance and worsen the symptoms of PCOS. So, it is wise to limit or avoid the consumption of alcohol.
Have Frequent Smaller Meals:
Instead of eating heavy meals twice or thrice a day, go for smaller meals after every three or four hours. This will help prevent the spike in your blood sugar.