PCOS can be hard to manage but with effective steps and right lifestyle management you can easily learn how to deal with it. For this consulting a dietician in Kolkata at The New Town Clinic is essential so that you can take charge of your health.
Foods to Include in a PCOS-Friendly Diet
1. Lean Proteins
Opt for lean proteins to help manage blood sugar levels and support muscle health. Sources like chicken breast, lean meat, paneer, and fish are excellent choices. Lean proteins can also help with weight management, which is important for those with PCOS.
2. Omega-3 Rich Foods
Omega-3 fatty acids, known for their anti-inflammatory properties, can be beneficial for PCOS. Include foods like fatty fish, flaxseeds, and walnuts in your diet. These can help reduce inflammation and support overall hormonal balance.
3. Non-Starchy Vegetables
Vegetables that are low in starch, such as leafy greens, broccoli and bell peppers, should be staples in your diet. They are rich in fiber, vitamins, and minerals, helping to regulate blood sugar and improve digestion.
4. Whole grains
Incorporate whole grains like oatmeal, brown bread and and whole wheat flour. these provide energy without affecting blood sugar level.
5. Healthy Fats
Healthy fats are essential for hormone production and overall health. Use refined sunflower oil for cooking. you should even eat nuts like cashew, almond, walnuts in the meantime as a part of your diet. these fats can help reduce inflammation and supports heart health.
6. Fruits
Choose fruits with a lower glycemic index such as berries, apples, and pears. These fruits provide essential vitamins and antioxidants without causing significant spikes in blood sugar. For further information on foods to include you can ask the best dietician in Kolkata for a personalized diet plan.
Foods to Avoid During PCOS
1. Processed Foods
Avoid highly processed foods, which often contain added sugars, unhealthy fats, and artificial ingredients. These can contribute to weight gain and worsen insulin resistance.
2. Sugary Foods and Beverages
Limit your intake of sugary foods and beverages, including sodas, candy and desserts. High sugar consumption can lead to insulin spikes and exacerbate PCOS symptoms.
3. Fried Foods
Fried foods, such as French fries and fried chicken, are high in unhealthy fats and calories. They can contribute to weight gain and worsen inflammation.
4. Saturated Fats
Cut back on saturated fats found in butter, ghee, and fatty cuts of red meat. These fats can increase inflammation and impact heart health.
5. Refined Carbs
Refined carbohydrates, such as white rice, white bread, and pastries, can lead to rapid increases in blood sugar levels. Opt for whole grain alternatives instead.
6. Processed Snacks
Processed snacks like chips and cookies are often high in unhealthy fats, sugars, and sodium. These can disrupt blood sugar levels and contribute to weight gain.
7. Alcoholic Beverages
Limit or avoid alcohol, as it can interfere with blood sugar regulation and worsen insulin resistance.
Conclusion
By incorporating these dietary guidelines from the top dietician in Kolkata and making lifestyle changes, you can better manage PCOS and improve your overall health. With the right approach, you can take control of your PCOS and enjoy a healthier, more balanced life.