PCOD Diet: Foods to Eat

 

In the case of polycystic ovarian disease (PCOD), the ovaries frequently release immature or partially mature eggs, which later develop into cysts. The goal of PCOD diet and treatment is to lessen the severity of symptoms.

PCOD is characterised by irregular or nonexistent menstrual cycles, painful menstrual cycles, excessive facial hair, acne breakouts, pelvic pain, difficulties getting pregnant, and regions of dense, darker, velvety skin. Future effects of PCOD may include type 2 diabetes, morbid obesity, obstructive sleep apnea, cardiac troubles, psychological problems, and endometrial cancer.

The polycystic ovarian disease affects close to one third of all women worldwide.

Why Does PCOD Occur?

The ovaries often produce a tiny quantity of male sex hormones along with female sex hormones (androgens). During each menstrual cycle, these aid in the healthy growth of eggs in the ovaries.A balance in these sex hormones is related to polycystic ovarian syndrome. More androgens are produced as a result of PCOD. This causes patients to stop ovulating, get acne, and grow too much facial and body hair.

Diet and PCOD: How does diet impact PCOD?

Women with PCOD commonly report having higher-than-normal insulin levels. The pancreas produces insulin. It helps the body's cells convert sugar (glucose) into energy.Insufficient insulin production by the patient can cause blood sugar levels to increase. This may also occur if the patient has insulin resistance, which prevents them from effectively utilising the insulin.

The body may try to control blood sugar levels by pumping out a lot of insulin if the patient is insulin resistant. Too much insulin causes the ovaries to produce more androgens like testosterone.A higher-than-average body mass index can also contribute to insulin resistance. Insulin resistance makes weight loss challenging, which is why PCOD women frequently experience this issue.By avoiding meals that are high in sugar and starch, you can lose weight.

Foods to eat if you have PCOD

According to study, a person's diet significantly affects PCOD.There is broad consensus regarding which foods are healthy and appear to help people manage their disease, as well as which foods should be avoided.

The following list includes three diets that may aid PCOS sufferers in controlling their symptoms:

1. A low-GI diet: Foods that are digested more slowly by the body do not raise insulin levels as much or as quickly as foods with a higher GI, such as some carbohydrates. Whole grains, legumes, nuts, seeds, fruits, non-starchy vegetables, and other unprocessed, low-carbohydrate foods are all part of a low GI diet.
2. Berry, fatty salmon, leafy greens, and extra virgin olive oil are examples of anti-inflammatory foods that may help to reduce inflammation-related symptoms.
3. Diet plan DASH: Doctors routinely suggest the Dietary Approaches to Stop Hypertension (DASH) diet to reduce the risk or impact of heart disease. Additionally, it might aid in the treatment of PCOS symptoms.

PCOD must comprise the following food items:

• unprocessed and natural foods
• Salmon, tuna, sardines, and mackerel are examples of fish high in Omega fatty acids.
• leafy greens like kale, spinach, and broccoli
• Red grapes, blueberries, blackberries, and cherries are examples of dark-colored fruit.
• Olive oil, avocados, coconuts, and nuts like pine nuts, walnuts, almonds, and pistachios are examples of healthy fats.
• spices like cinnamon and tumeric
• Occasionally eating dark chocolate

To cure PCOD, stay away from these foods.

Items that are already thought of as unhealthy in general should be avoided by patients with PCOD. Here are a few illustrations:

1. White bread, pastries, and cakes are examples of refined carbohydrate sources.
2. fast food items like pizza and burgers that are fried
3. sodas and energy drinks that include carbonation. They contain a lot of sugar.
4. processed meats like salami, hot dogs, and sausages, as well as cured ham, bacon, and luncheon meat.
5. Shortening, lard, and margarine
6. Red meat dishes like steaks, hamburgers, and pork

Diet plan for patients with PCOD

Breakfast	Mid-meal	Lunch	Evening	Dinner
Sunday	2 Idlis with Sambar 1/2 cup and  Green chutney or Tomato Chutney	1 cup green gram sprouts	2  Rotis, 1/2 cup salad with  Fish curry (100 gm fish) and 1/2 cup cabbage subji.	A portion of fruit but avoid high sugar fruits like banana, Jack fruit, Mango, Chikku.)	2 Roti / chapati. +  Tomato subji 1/2 cup.
Monday	2 Slices brown bread. +1 slice low-fat cheese+2 Boiled egg whites.	A portion of fruit but avoid high sugar fruits like banana, Jack fruit, Mango, Chikku.)	Veg pulao rice 1 cup+ 1/2 cup Soya Chunk curry+ 1/2 cup Butter Milk.	1 cup light tea+ 2 wheat rusks	2 roti/ Chapati+ Ladies finger subji 1/2 cup.
Tuesday	Chapati 2 + 1/2 cup green peas curry.	1/2 cup boiled black chana	1 cup rice+ 1/2 cup Dhal+ Palak subji 1/2 cup+ 1/2 cup low-fat curd.	A portion of fruit but avoid high sugar fruits like banana, Jack fruit, Mango, Chikku.)	Broken wheat upma 1 cup+ 1/2 cup green beans subji
Wednesday	Methi Parata 2+ 1 tbsp green chutney.	A portion of fruit but avoid high sugar fruits like banana, Jack fruit, Mango, Chikku.)	1 cup rice+ chicken curry (150 gm chicken)+ 1 cup cucumber salad.	1  cup light tea+ Brown rice flakes poha 1/2 cup.	Wheat Dosa 2 + 1/2 cup Bitter guard subji.
Thursday	Vegetable Oats Upma 1 cup+ 1/2 cup low-fat milk.	Plain Yoghurt and raw vegetables or 1 cup grilled vegetables	1/2 cup rice + 2 medium chappatis+1/2 cup Kidney beans curry+ Snake gourd subji 1/2 cup.	1 cup boiled chana+1 cup light tea.	2 Roti/ chapati+ 1/2 cup mixed veg curry
Friday	Mixed veg Poha 1 cup+ 1/2 cup low-fat milk.	A portion of fruit but avoid high sugar fruits like banana, Jack fruit, Mango, Chikku.)	2 Chapati+ 1/2 cup cluster beans subji+ Fish curry (100g fish) 1/2 cup.	1 cup tea+ + 2 biscuits (Digestive or Oatmeal.)	2 Rotis / chapathi + Ridge gourd subji 1/2 cup.
Saturday	Uthappam 2+ 1 tbsp green chutney.	1 cup boiled chana	1 cup rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ 1 small cup low-fat curd.	A portion of fruit but avoid high sugar fruits likea bnana, Jack fruit, Mango, Chikku.)	Broken wheat upma 1 cup+ 1/2 cup green beans subji

The patient must keep the following in mind in addition to adhering to this diet chart:

1. Gradually increase your intake of high-fiber carbs.
2. Prioritizing foods with lots of lean protein is advised.
3. Include foods that are rich in omega-3 and monounsaturated fatty acids.
4. Include a lot of fruits and vegetables with a low glycemic index in your diet.
5. Get at least 2 litres of water daily.
6. Regular exercise
7. It is not advisable to skip meals.
8. Reduce the amount of food you eat at each meal.

A change in lifestyle can help PCOD

A change in lifestyle might also help those who have PCOD. Studies show that a PCOD diet coupled with physical activity has the following benefits:

• reducing weight
• increased sensitivity to insulin
• more regular intervals
• Lower levels of male hormones
• low level of cholesterol

When should you seek medical help?

Even if the diet is being followed, the patient may want to visit a doctor if any of the following symptoms are present:

• Acne
• excessive growth of hair
• gaining weight, especially around the stomach
• greasy skin
• irregular cycles
• discomfort around the pelvis
• Having difficulties conceiving