Nutritionists reveal the best PCOD diet plan and health tips
Polycystic ovary disease, also known as PCOD, is a condition that causes problems with metabolism and hormonal imbalance. With about 1 in 10 women developing the disease, the condition is becoming common.Adopting some simple PCOD diet tips,one can tackle the problem.
What exactly does PCOD means?
PCOD means, multiple small cysts develop on the ovaries. This condition leads to unexpected hormonal behavior and increases the risk of diabetes, acne, infertility, and excessive hair growth. This disorder is quite common and has no precise treatment. But many women who have had it say they have been treated with lifestyle changes and alternative medications.
Most PCOD patients are overweight and are therefore suggested to follow pcod diet and also exercise every day, which can help control their weight and other symptoms as well.
The exact cause of PCOD
There is no specific cause for PCOD, although doctors and experts believe that some women are predisposed to developing it and it can also run in the family. The most common known symptom of this disease is irregular menstruation, and many cases of PCOD go unnoticed due to the absence of these symptoms. In many women, PCOD is discovered when they are trying to conceive because this condition can cause fertility problems. It can be detected with blood tests and ultrasound.
Common symptoms of PCOD/PCOS
Irregular periods are one of the most common symptoms of PCOD/PCOS. Other symptoms include diabetes, infertility, acne, weight gain, oily skin, migraines, excessive hair growth, and cardiovascular problems. When menstrual cycles are largely irregular, the chances of developing uterine cancer can also increase. Mood swings and depression are two of the lesser-known and rare symptoms of the condition.
Our nutrition consultants, Seema Khanna and Priyanka Rohatgi, explain in detail the dos and don’ts and what type of PCOD diet is appropriate for women with PCOS.
Dr. Seema Khanna, consultant nutritionist, said: “Menstrual irregularity is a big problem for women with PCOD. To reduce the problem, you need to increase your intake of antioxidants, prebiotics, probiotics, and spices like cinnamon and ginger. Increase your intake of complex carbohydrates, foods with a low glycemic index, and micronutrients such as selenium, magnesium, and chromium.
She also adds that many women have a myth that they cannot eat dairy if they have PCOD, but they can be included in PCOD diet chart. The only dairy content to avoid is whole milk.
Since women with PCOD are insulin resistant, they should also avoid fried foods, simple carbohydrates, sugar, honey, and brown sugar. The doctor says that controlling hydration is very important because PCOD makes a person prone to constipation and water retention.
Dr. Seema talks about another interesting fact, which is that women with AB + and AB blood groups find it more difficult to overcome the problem because it is difficult for them to eliminate their bad eating habits.
Frankly, managing PCOD can be challenging, as you need to exercise regularly, eat according to PCOD diet chart, and follow a doctor’s advice.
Nutrition tips for women with PCOD
Avoid red meat
A 2013 study found that eating meat can increase the risk of infertility, so it is best avoided. Processed meats like hot dogs, sausages and luncheon meats should be avoided, says Dr. Priyanka Rohatgi, a consultant nutritionist at Apollo Hospital. And the doctor adds that you should also avoid excess red meat such as steaks and hamburgers.
Don’t eat saturated and hydrogenated fats.
Saturated fats are found in many foods, but mainly in dairy and animal products. Saturated fats can increase cholesterol and calories. Baked goods are full of these fats, so avoid them from your PCOD diet chart.
Eat the colors of “traffic light”
Dark green leafy vegetables like lettuce and broccoli and red fruits like berries are rich in nutrients and antioxidants. Dr. Priyanka says that plant-based proteins like dried beans, legumes, and lentils should also be part of the daily diet.
You can choose a diet for diabetics
Women with PCOS / PCOS are insulin resistant. Therefore, they must follow a diabetic diet. Your diet should be high in fiber and low in carbohydrates and processed foods. In your PCOD diet chart such foods are to be included with a low glycemic index that are made with whole wheat, wheat flour, whole grains, brown rice, boha, and wheat pasta.
Avoid sugar and refined grains
Dr. Priyanka adds that PCOS patients should avoid refined carbohydrates like cakes, white bread, and cookies. They should also avoid consuming non-nutritional calories like sugary drinks like sodas and energy drinks.
Eat small, frequent meals
PCOD patients can also experience water retention and the best way to avoid this is to consume enough water and eat small, frequent meals.Design your pcod diet chart in that way only.
Eat the seeds
Eating flaxseed and sesame seeds can work wonders for PCOS sufferers. However, do not consume more than 20 grams per day, says Dr. Seema.
Some herbs have also been shown to keep your hormones in check. You can eat herbs like methi dana, flaxseed, and cinnamon to keep your hormones in check.
Along with all the dietary changes, it is also important to exercise for 30 to 60 minutes a day to reduce insulin resistance. High insulin resistance can lead to weight gain. It can also cause darkening of the skin and increased testosterone production.
The ideal breakfast for a patient that follow PCOD diet is fresh fruits. You can also have a sandwich on whole wheat bread with some tomatoes and cucumbers. They should choose bran roti instead of regular roti.
What do we eat from each food group?
Grains: oats, barley, oats, muesli, quinoa, whole wheat, bran flakes, whole wheat porridge, multi-grain bread, whole wheat bread
Legumes: Green Moong, Chana Dal, beans, Yellow Moong and whole legumes
Dairy products: skimmed or toned milk. You can also eat soy milk, tofu, and paneer.
Fruits: berries, oranges, peaches, papaya, pears, melons, apples, and peaches.
Nuts: walnuts, flax seeds, and almonds
PCOD Diet plan developed by Dr. Seema Khanna, Consultant Nutritionist
Early in the morning
1 cup of water (250 ml)
You can add two grated gooseberries, six, seven mint leaves, and two pints of ground cinnamon to the water.
After 15 to 20 minutes
Eat 20 peeled and soaked almonds and 1 tablespoon of flax seeds with 200 ml of toned milk.
After 10 minutes
Take a brisk walk for 40 minutes.
After the hike is over, you can have green tea and add ginger, pudina, tulsi, and a pinch of cinnamon.
After 1 hour
You can eat eggs with greens or sprout salad with greens such as broccoli, mushrooms, paprika, pomegranate, lemon, and sesame seeds.
If you are still hungry, have a vegetable juice.
You can add chapati made with wheat, bran and chickpea flour + curd (without salt) and chopped cucumber in your PCOD diet chart.
Drink green tea + Bhuna Chana Bell + 10-15 peanuts.
Make sure you have dinner before 8pm.
You can have a fruit salad in plain yogurt / vanilla ice cream. Do not add sugar to the curd.
Don’t forget to drink ajwain and tulsi water between and after meals.