A PCOS diet should form an integral component of any PCOS
treatment program for holistic PCOS Cure. Diet helps in weight loss with PCOS treatment
plan by regulating the insulin levels in the body and restoring hormonal
balance.
A number of women with PCOS are resistant to insulin- which
means the Pancreas has to produce added insulin in order to be effective.
Insulin, a crucial hormone plays the role of transporting
sugar from the blood into the muscles of the body. This allows the body to make
effective use of the energy from glucose. Spiked or enhanced insulin levels can
create chaos in our system contributing to a number of PCOS symptoms like PCOS
hair loss, skin tags, weight gain, irregular monthly period and polycystic
ovaries. Women with PCOS may experience any or all of these symptoms.
Hence for successful PCOS treatment natural
remedies to regulate blood insulin levels is recommended by most doctors.
Here are some important facts you should keep
in mind while making your own PCOS diet plan aimed at regulating insulin and
manage PCOS better.
1.
Avoid sudden spikes in Insulin levels by eating
equal quantities of protein & carbohydrates every day
Popularly referred to as “yo yo” insulin this
is something you must avoid while undergoing PCOS treatment. You can ensure
that insulin level remains more or less stable by consuming carbohydrates as
well as proteins in equal quantities.
It is also crucial here to note the type of
carbohydrates you consume can also impact insulin level in the body. For
example white processed flour which is used for baking breads etc is high in
carbohydrates. It can therefore shoot up the insulin levels in our body.
Processed, refine flour has zero fiber
content and nutritional value. Hence substitute it with healthier options like
whole grains, whole grain flour, or sprouted grain products which are protein
rich and contain fiber also. You can opt for whole wheat bread or pastas
instead of normal bread. Breads made of oatmeal, flaxseed, multigrain flour,
split wheat and rye bread are some of the other healthier substitutes which are
nutritionally superior to white bread and not to mention its nutty flavor and taste.
Similarly although greens like lettuce, kale
or spinach do contain carbohydrates, they are high in fiber too. It is
therefore advisable to use these as replacements to make egg wraps, meat rolls,
vegetables rolls or tacos.
For the reasons mentioned above it is
important to stay away from inorganic meat particularly the red variety. If you
must consume meat ensure that it is the organic variety which has essential
fatty acids and not capable of triggering hormonal balance of any kind in the
body.
2. Consume foods high in fiber content
A good PCOS diet must include plenty of fiber
rich foods. This is because fiber slows down the digestion of sugars in the
body, thereby ensuring that there is no sudden insulin spike. Secondly it also promotes
healthy estrogen metabolism which helps in reducing the elevated levels of
androgens. Raw fruits and vegetables are excellent sources of fiber.
3. Have 5-6 small meals a day instead of 3 large ones
One of the primary reasons for imbalanced
body metabolism is big gaps between meals. When we eat three big meals a day
(breakfast, lunch and dinner) our body tends to go into the fasting mode
because of large time gaps between meals. Hence dieticians and nutrition
experts now believe that it is better to eat smaller meals more often during
the day- say have small meals every 2-3 hours. When we do so, the body raises
its metabolism every time we eat food in order to digest it.
However if it is not practically possible for
you to have frequent meals include healthy snacks ( like nuts, raw fruits and
vegetables) between lunch and dinner when the time gap between meals tends to
be the longest.
It is important to mention here that it is
best to learn how to listen to your body signals before deciding when and what
to eat. Once you master the trick of listening to your body’s requirements you
will eat according to your body clock and feel more energetic.
4.
Include plenty of essential fatty acids (EFA)
in your daily intake
Eating essential fatty acids (EFA’s) can make
losing weight with PCOS actually possible! It also helps in regulating hormone
levels in the body.
Fish
is considered to be an excellent source of EFA particularly, cold-water fishes
like:
·
Salmon
·
Herring
·
Mackerel
Good vegetarian sources of essential fatty acids include:
- · Walnuts
- · Flax seeds
- · Almonds
- · Dark green leafy vegetables
like spinach and broccoli
5. Switch over to Organic fruits, vegetables and meat
In commercial (inorganic variety) of meat
there are large amounts of hormones (estrogen) which are injected to make the
animals grow faster, bigger and produce more milk. Women with PCOS generally
have progesterone deficiency and therefore adding more estrogen into the system
can worsen the symptoms. Hence it is best to switch over to organic foods (vegetables,
fruits and meat) which contain more vitamins, minerals and healthier proteins whenever
possible
For PCOS treatment natural remedies aimed at correcting
hormonal imbalance in the body and maintaining insulin at the desired levels can
go a long way to manage the issue better. With the help of simple diet and
lifestyle changes PCOS symptoms can be handled better.
Use
the above dietary information to get started with PCOS natural treatment right
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