Polycystic ovarian syndrome is a condition in which there is an imbalance of hormones in women of reproductive age.
Indian Vegetarian Diet Plan For Pcos
The hormonal imbalance is caused due to cysts formation inside the ovaries. It happens when your LH hormone (luteinizing hormone) or insulin level is too high that causes an extra amount of testosterones. The lack of ovulation causes an imbalance of hormones like estrogen, progesterone, FSH (Follicle-stimulating hormone ), & LH ( luteinizing hormone ).
Women suffering from PCOS have irregular periods, oily skin, acne, excessive hair loss, dark patches, dry skin, and metabolic syndrome like blood pressure, high cholesterol, high sugar and gut problems like bloating, gas, and acidity.
Lifestyle management and proper nutrition are two major significant to maintain the hormonal balance and manage PCOS. A well-balanced diet with major macro & micronutrient balance like proteins, carbohydrates, healthy fats, vitamins & minerals with proper lifestyle management can help in providing proper nutrients and controlled insulin in the bloodstream decreasing androgen production.
Following are the vegetarian diet recommendations for women suffering from PCOS. It is necessary that you include all food groups in the diet so as to get a proper optimum level of nutrition to balance the lifestyle choices in a healthy way. It is necessary to get some sources from each food group that is related to manage PCOS which can help you to balance your problem and other factors.
1. Eating cereals like oats, ragi, whole wheat, jowar, bajra, and other complex carbs from the cereal food group.
2. Eating pulses like green moong, masoor, channa dal, yellow moong, beans, etc helps to suffice the protein intake in vegetarians.
3. Consuming fruits like apple, papaya, watermelon, plums, berries, oranges are high in fiber & antioxidant-rich that fights up infections and promotes better insulin sensitivity.
4. Have dark green leafy vegetables that are seasonal to boost iron, calcium & potassium stores in the body to keep the menstrual cycle on track.
5. Consume dairy products add to the probiotic, calcium & protein supplies to the body however, in PCOS, dairy-free is much well tolerated by the body and brings the hormones to a better balance. Sources like soy, nut butters, almond milk, oat milk, etc can be consumed.
6. Having a small number of nuts and seeds is necessary as they contain healthy fats so consuming almonds, walnuts, flax seeds, pumpkin seeds, black raisins, etc can boost metabolism and take care of micro vitamins and mineral requirements.
7. It is important to follow the food timings and the meal frequency to keep the circadian rhythm in sync. It is very important to connect with your inner biological clock.
Given are the dietary recommendations to keep in mind while you plan your meals from day to night
- Eat whole grains instead of refined foods such as processed foods or packet foods or breakfast cereals.
- Consume foods that are high in fiber like seasonal vegetables, fruits & whole grains.
- Protein and carbohydrates should be eaten together so as to control the sudden spike in glucose level.
- Use the correct cooking oil and consume it in smaller quantities.
- Add proteins in every meal to reduce insulin resistance and improve insulin sensitivity.
- Drink at least 2-3 liters of water in a whole day.
- Limit / quit the intake of refined sugars, jaggery, honey, and all types of sweeteners.
- Stay physically fit and exercise daily for 45-50 minutes to boost metabolism, fat loss, and to release endorphins for a better mood.