Decoding Nutrition for Medical Conditions: Pre-Diabetic and PCOS Diet Plans by Experts

• Posted by Prachi Shah

Diabetes and PCOS are most common words heard currently from every third person and apparently every fourth person is suffering from it. Why has all of sudden these two conditions increased in every fourth person?

Well if we see diabetes and PCOS both are metabolic conditions. PCOS is metabolic and hormonal disorder recently seen in young girls and women. Diabetes is seen in both men and women equally with no age groups. Diabetes is seen in young kids till old adults. Also young adults are seen suffering from pre diabetic conditions which have become one of the major health challenges in current youth.

PCOS and Diabetes both are internally connected as both of them attack insulin hormone functioning. In both the cases there is insulin resistance which is seen due to which many people suffer from pre diabetes and PCOS. One of the major cause of this sedentary lifestyle, lack of nutrition management, poor sleep quality, higher stress levels and zero physical activity.

PCOS and pre diabetes if neglected can lead to other metabolic disorders. It causes inflammation in the body which can lead to metabolic disorders like insulin resistance and Type 2 diabetes, dyslipidaemia, obesity, hypertension. Since hormonal weight gain leads to excessive abdominal fat and fat around waistline can lead to cardiac disorders, diabetes and hypertension.

Sudden weight gain and excessive facial hair growth, melasma can lead to depression in certain females and can affect mental and physical heath which can elevates the symptoms.

PCOS and pre diabetes can be easily reversible only if taken into consideration certain food habits and lifestyle modifications can ease the symptoms and helps in balancing hormones and metabolism.

PCOS and pre diabetes and its symptoms can be balanced by making certain changes in diet and lifestyle modification including the mental and physical health says the best nutritionist in town Prachi Shah. According to her certain foods can boost the female hormonal health and ease the symptoms. As we all know a healthy balance diet not only helps to nourish the body but also keeps the weight in control by balancing the body composition including BMI, fat percentage, and muscle mass.

Here are certain foods that can help with weight loss and managing symptoms of PCOS by improving insulin sensitivity, reducing inflammation and balancing hormones which are pre diabetic diet plan and tips as well.

1. Low Glycaemic Index (GI) Foods

• A low GI diet helps to regulate blood sugar levels, improves insulin sensitivity and helps in weight management.
• Since low GI foods cause gradual rise in blood sugar after eating, this prevents spikes and crashes in blood sugar that can occur with high GI foods.
• Since in cases like diabetes / prediabetes / PCOS they tend to have higher belly fat hence including foods which are rich in fiber and have lesser glycaemic index are known as belly fat diet which helps reducing insulin spike.
• Lower insulin levels can help reduce symptoms of PCOS and pre diabetes such as weight gain and irregular menstrual cycle.
• By avoiding rapid spikes and drops in blood sugar, low GI foods helps prevent craving and hunger pangs which can lead to over eating for women struggling with weight management.

Fruits like: berries, apple, pear, cherries, plums, grapefruit, oranges
Vegetables like: green leafy vegetables, cruciferous vegetables, carrots, zucchini, tomatoes, bell peppers, mushrooms and cucumbers are low in Glycaemic Index.

2. Lean Proteins

• Including lean proteins in diet can significantly help in reducing the symptoms and overall health.
• Lean proteins helps in weight management by maintain higher satiety levels and reduce overall calorie intake.
• It helps in boosting metabolism as proteins are higher in thermic effects than carbohydrates and fats and hence they use more energy for digestion.
• Lean proteins also help in stabilizing blood sugar levels and helps in weight management.
• Since high insulin levels can lead to increase in androgen production causing acne, hair loss and excessive facial hair growth which can worsen PCOS symptoms.
• Hence lean proteins helps in balancing this hormone and also helps in regulating menstrual cycles.
• It also promotes muscle growth and reduces in cravings and supports healthy balance diet which helps not increasing insulin levels and not causing pre diabetes.

Foods that help building lean protein are:
legumes including lentils, chickpea, black beans, tofu, soy chunks, edamame, Greek yogurt, low fat cottage cheese, eggs, fish, chicken breast, turkey etc.

3. Healthy Fats

• Since Healthy fats are essential for producing hormones, including reproductive hormones like estrogen and progesterone, it helps in regulating menstrual cycle and improves fertility.
• Omega 3 fatty acids have a powerful anti-inflammatory property which helps with systemic inflammation by improving symptoms like acne and joint pain.
• Since inflammation is a common issue with PCOS women reducing in inflammation supports overall health.
• Healthy fats supports brain functioning and improves mood by reducing oxidative stress and symptoms like depression and anxiety.
• Including healthy fats in diet supports healthy skin and hair.

Example of healthy fats is: monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA)
Foods that help rich in healthy fats are:
Walnuts, flax seeds, chia seeds, pumpkin seeds, sunflower seeds, avocados, nuts (almonds, cashews, pistachios), olive oil, coconut oil and found in fatty fish like salmon, tuna, mackerel, and sardines.

4. Complex Carbohydrates

• Since complex carbohydrates takes longer time for digestion, they are high In fiber content which leads to better digestion and better absorption by reducing blood sugar spikes and improving insulin sensitivity.
• The slow release of glucose from complex carbs provides sustainable energy levels throughout the day by promoting satiety and helping to avoid energy crashes and cravings the often follow.
• Complex carbs supports healthy metabolism and maintains weight and hormonal balance in PCOS and pre diabetes.
• The fiber content not only promotes satiety but also regulates hormones estrogen and androgen levels which helps with symptoms like irregular periods, hormonal acne, excessive hair growth, and hair thinning or hair loss.
• Giving a good fiber intake to the body helps balancing insulin hormones and not spiking up blood sugar levels easily.
• Hence such food helps in promoting healthy heart health by lowering cholesterol and maintains normal blood pressure.
• Complex carbs also supports gut health as a healthy gut reduces inflammation and improves hormones, metabolism and overall health of body.

Foods that should be included in diet are:
whole grains like brown rice, quinoa, oats, barley, millets, quinoa, buckwheat and whole wheat products, legumes, fruits, nuts and seeds, starchy vegetables like sweet potato, pumpkin, carrots which are low in glycaemic index and cruciferous vegetables.

5. Anti-Inflammatory Foods

• Anti-inflammatory foods are beneficial for managing PCOS symptoms because they reduce systemic inflammation.
• As women with PCOS have elevated levels of inflammation in their bodies which can worsen symptoms like insulin resistance, weight gain, and hormone imbalances.
• Anti-inflammatory foods helps in balancing blood sugar levels, regulates estrogen and progesterone and reduces androgen, supports skin and hair health and reduces symptoms of depression and anxiety by improving mood and mental clarity and reduces brain fogging and also enhances cognitive function.

List of anti-inflammatory foods are:
Nuts and seeds specially walnuts, almonds, black raisins, and in nuts chia seeds, flaxseeds provides omega 3, fibers and antioxidants.

6. Water and Hydrating Foods

• Staying hydrated and consuming hydrating foods can ease the symptoms of helps in reducing sugar craving as dehydration may lead to hunger pangs or unwanted sugar cravings.
• Maintain optimal hydration helps in managing appetite control and ease the digestion process as well.
• It also helps in improving dry skin and prevents acne by supporting the skin’s natural barrier reduces the chances of breakouts.

Foods like:
Cucumber, watermelon, celery, oranges, tomatoes, strawberries, lettuce and zucchini contains maximum water content.

7. Physical Activity

• Physical activity plays a major role in balancing overall hormones, reducing blood sugar levels, cortisol levels which helps in PCOS and pre diabetes as it helps in weight management and build leaner muscles by reducing excess fat in the body.
• Because more the amount of fat percentage in the body, more will be the inflammation leading to metabolic conditions.

Food is the most important thing in balancing your healthy lifestyle. Hence an Indian balanced diet which is not just nutritious but helps to ease the PCOS and pre diabetes symptoms by improving immunity hormonal health, mental and physical health. Along with this, the portion sizes do matter everything eaten in portions will help to maintain a calorie deficient and along with maintaining a healthy weight.

Although low impact exercise including strength training, weight lifting, cardio and stretches along with all these foods will help to balance an overall healthier lifestyle. And that’s why the best dietician for weight loss in India says eat better, not less.