Vegetarian Diets for PCOS: Guidance from Best Dietitian Nutritionists In Pune

Vegetarian Diets for PCOS: Guidance from Best Dietitian Nutritionists In Pune

Polycystic Ovary Syndrome (PCOS) - a common condition among women, where dietary habits significantly impact symptom management. Research from 2019 indicates that 33 to 83 percent of women with PCOS also struggle with being overweight or obese. Common symptoms include acne, excessive hairiness (hirsutism), and male pattern baldness. Women with PCOS may also face a higher risk of heart disease, endometrial cancer, diabetes, and high blood pressure. However, making changes to diet and lifestyle can help manage symptoms and reduce these risks.

How Does Diet Affect PCOS?

Women with PCOS often experience elevated insulin levels. This hormone is essential for converting sugar (glucose) into energy. However, a frequent issue in PCOS is insulin resistance, where the body fails to use insulin efficiently resulting an elevated blood sugar levels and heightened androgen production, such as testosterone, which can aggravate PCOS symptoms. Consuming a diet rich in refined carbohydrates, including sugary and starchy foods, can exacerbate insulin resistance and make weight loss more challenging.

Foods to Include in a PCOS Diet

Here’s a list of foods that can help manage PCOS symptoms:

Fruits and Vegetables

• Fruits: Apples, oranges, grapes, pears, melons, and black raisins.
• Vegetables: Vegetables like broccoli, cauliflower, and Brussels sprouts; leafy greens , green and red bell peppers; sweet potatoes; winter squash; and pumpkin.

Healthy Fats

• Nuts and Seeds: Walnuts, almonds, flax seeds, and chia seeds.
• Others: Olives and olive oil.

Carbohydrates

• Whole Grains: Bajra (pearl millet), jowar (sorghum), ragi (finger millet), brown/red rice, and quinoa.

Proteins

• Plant-Based Proteins: Beans, dal (lentils), tofu, chickpeas, sprouts, green peas, nuts, and soy milk.

Benefits of These Foods

1. High Fiber Foods: These include broccoli, beans, lentils, almonds, berries, and sweet potatoes. They help combat insulin resistance by slowing digestion.
2. Lean Proteins: Tofu and other plant-based proteins are filling and nutritious options that support a balanced diet without contributing to insulin resistance.
3. Anti-Inflammatory Foods: Foods like tomatoes, kale, spinach, blueberries, strawberries, and fatty fish high in omega-3s (if included in a vegetarian diet) help reduce inflammation, which is beneficial for managing PCOS symptoms.

Foods to Avoid

Certain foods can worsen PCOS symptoms and should be limited or avoided:

• Refined Carbohydrates: White bread, muffins, sugary snacks, and anything made with white flour.
• Sugary Foods and Drinks: Desserts, soft drinks, and candies.
• Inflammatory Foods: Processed and red meats, which can increase inflammation and insulin resistance.

Instead of pasta made from semolina or durum wheat flour, opt for pasta made from bean or lentil flour as a healthier alternative.

Lifestyle Changes for PCOS

Apart from dietary changes, exercise and stress reduction techniques can significantly improve PCOS symptoms:

• Exercise: Aim for at least 150 minutes of exercise per week. This helps reduce insulin resistance and supports weight loss.
• Daily Physical Activity: Engage in daily activities that keep you moving.
• Stress Reduction: Yoga and meditation help in stress management.

Consulting a Dietitian

Consulting a dietitian at Core Concept Advanced Spine and Joint Rehab and Wellness Center in Deccan Gymkhana, Pune can be beneficial for personalized guidance. Mrs. Ketki Falak, the best Dietitian nutritionist in Deccan Gymkhana, Pune , can provide tailored advice to help manage PCOS effectively through diet and lifestyle changes. By following her guidance, women with PCOS can better manage their symptoms, reduce health risks, and improve their quality of life.