Diet for PCOD: Healthy Indian Diet Plan & Nutrition Tips
Are you experiencing acne breakouts or excessive facial hair growth? Have you gained excess weight and are you finding it difficult to get in shape? If you nodded along positively, you might be suffering from PCOD. It’s time that you should follow a PCOD diet to manage its unpleasant symptoms. PCOD or PCOS is more common than we think. 1 in every 10 women in India suffers from this condition. The conventional treatment for PCOD may offer you short-term results and often are accompanied by side effects of the medicines. So, PCOD sufferers look for natural ways to treat their condition effectively. Fortunately, you can manage PCOD by following making dietary modifications. The precious guidance of certified nutritionists can help you receive a customised PCOD diet plan that offers you the best positive outcomes and improve your overall health and quality of life. So, you might be wondering what PCOD is and which diet and nutrition tips you should follow, aren’t you? Read on to discover all about PCOD and nutrition tips for the PCOD diet
What is PCOD?
PCOD is the abbreviation of Polycystic Ovarian Disease affecting females of reproductive age group. It is a medical condition in which the female’s ovaries produce numerous partially or immature eggs which over time turn into cysts in the ovaries. So, the ovaries become enlarged and secrete an excess quantity of male hormones called androgens. As a result, females suffering from PCOD may experience abnormally excess weight gain, irregular menses, infertility, acne, and undesirable facial hair growth. Also, it increases the risk of heart disease, diabetes, metabolic syndrome, and other health conditions. Fortunately, following a PCOD diet plan can help alleviate these unpleasant symptoms, improve hormonal balance, reduce your weight, and manage your health condition effectively, naturally, and safely.
10 Nutrition Tips to Follow When Managing PCOD with the Indian Diet Plan:
Here’s a list of nutritional tips that you should go for when dealing with PCOD.
Boost Your Fibre Intake:
Include more foods rich in fibre in your diet plan for PCOS. Fibre helps slow down digestion which aids in combating insulin resistance in PCOD suffers. Increasing fibre consumption not just helps maintain blood sugar levels but also reduces your cholesterol levels. Fibre intake makes you feel full for longer and prevents you from overeating. This aids in weight management. Green leafy vegetables, legumes, fruits, whole grains, seeds, and nuts are fibre abundant foods for PCOS.
Go for Healthy Fats:
Make sure that your best diet for PCOS for achieving weight loss does not contain foods comprising trans fat and saturated fats. These are unhealthy fats that can make you suffer from high cholesterol levels and hypertension. Instead of these fats, add unsaturated fats as they are healthy. Nuts, avocadoes, and vegetable oils, such as olive and canola oils, contain unsaturated fats that you can go for.
Opt for Plant-Based Proteins:
Enrich your PCOD diet with plant-based proteins, as they provide you with a greater quantity of fibre and minimal unhealthy fats than other kinds of protein foods. Seeds, beans, lentils, nuts, and peas are some plant-based protein sources that you can prefer when managing PCOD.
Limit Carbohydrates and Choose Complex Carbohydrates:
If you are suffering from PCOD or PCOS, prefer to limit your intake of carbohydrates. You may consult a dietician to have a nutritious low-carb PCOD diet plan. Also, prefer complex carbohydrates in your diet, as they support maintaining insulin levels. Include vegetables that grow above the ground and natural fats, such as pumpkin seeds, sunflower seeds, sesame seeds, and homemade butter. Avoid starchy and sugary foods, such as bread, pasta, and rice.
Balance Protein and Carbs:
Always combine complex carbohydrates with proteins in your every meal or snack. You may savour a half banana and a handful of nuts.
Say No to Processed Foods:
Avoid eating refined and processed foods, as they are deprived of essential nutrients. Instead of processed foods, have whole grain foods in your PCOD diet. Avoid bread, white flour, and pasta. Incorporate brown rice, quinoa, oatmeal, amaranth, and millet in your diet plan for PCOS.
Avoid Sugar and Simple Carbohydrates:
When managing PCOD, avoid foods containing simple carbohydrates. Make sure that your diet does not contain high-fructose corn syrup, refined sugar, and foods containing artificial colours, saturated fats, artificial sweeteners, and MSG.
Drink Adequate Water:
Sufficient intake of water is essential for maintaining a healthy body. Women suffering from PCOD should go for a minimum of 8 to 10 glasses of water, as it is helpful for healthy weight loss and reducing the risk of metabolic conditions, including metabolic syndrome, diabetes, high cholesterol, and heart disease. So, have a minimum of two litres of water daily. You may flavour your water with fresh mint, citrus fruits, and berries.
Restrict or Avoid Alcohol:
Excess alcohol indulgence can lead to increased levels of estrogen. Women with PCOS already suffer from an imbalanced ratio of estrogen to progesterone. Alcohol intake can further aggravate the hormonal imbalance and worsen the symptoms of PCOS. So, it is wise to limit or avoid the consumption of alcohol.
Have Frequent Smaller Meals:
Instead of eating heavy meals twice or thrice a day, go for smaller meals after every three or four hours. This will help prevent the spike in your blood sugar.
Healthy Indian Meal Plan for PCOD Sufferers to Follow
Here’s a sample nutritious diet plan for women with PCOD to manage the condition, stay in shape, and enjoy good health
Early Morning (at 7 am): 1 glass of water + a couple of tablespoons of soaked fenugreek seeds
Breakfast (at 8 am): 1 Millet (nachani) dosa + green chutney + 1 cup of tea without sugar
Mid-Morning (at 11 am): 8 halves of walnuts
Lunch (at 1 pm): 1 medium-sized bowl of brown rice + 1 bowl of dal prepared combined with green leafy vegetables + salad
Mid-afternoon (at 3.30 pm): Sliced fresh fruits with sunflower and pumpkin seeds
Evening (at 5 pm): 1 cup sprouts salad + 1 bowl roasted tomato soup
Dinner (at 8:00 pm): 1 multi-grain roti + 1 bowl of leafy green vegetable + 1 cup kadhi
If you are suffering from PCOD and looking for natural ways to manage the condition, resort to diet and nutritional solutions. Seeking the precious guidance of certified dieticians at Health Total can help you receive a personalized PCOD diet that will not just alleviate your symptoms but also help manage your weight, lower the risk of potential health complications, nourish you with all essential nutrients, and boost your immunity. So, think no further, reach out to us at Health Total and pave your way to enjoy a healthy life with our customised PCOD diet plan.