Dietary principles for polycystic ovary syndrome (PCOS)
Dietary principles for polycystic ovary syndrome (PCOS)
1.Maintain Dietary Diversity
Aim for a diverse diet by selecting appropriate foods. PCOS patients should learn to read food labels and choose foods that suit their condition. Include vegetables, fruits, whole grains, plant-based proteins, lean meats, and healthy fats in your diet for nutritional balance. Consumption of whole grains is recommended over refined foods.
2.Avoid Zero-Fat and Sugar-Free Diets
Exercise caution with zero-fat foods as they often contain added sugars that are not inherent to the food itself. Similarly, sugar-free diets may involve the use of artificial sweeteners, which can have long-term effects on the body. Natural foods should be the preferred choice.
3.Stay Away from Spicy and Warming Foods
Avoid spicy and warming foods such as chili peppers, peppercorns, and anise. Consume fewer warming foods like beef, lamb, and dog meat.
4.Minimize High Glycemic Index Foods
Foods with a high glycemic index cause rapid spikes in blood sugar levels. Given that PCOS patients are prone to rapid increases in blood sugar, it is advisable to choose foods with a lower glycemic index.
5.Opt for High-Protein Breakfast
For breakfast, it is recommended to consume high-protein foods. Adequate protein intake can prevent a decrease in lean tissue mass, increase muscle mass post-exercise, and contribute to a sense of fullness without significant weight gain. Fish and poultry are preferable, and poultry should be skinless to reduce fat intake.
6.Avoid Fried Foods
Steer clear of fried foods as they are high in calories. For those with overweight PCOS, the consumption of fried foods can lead to further weight gain, worsening the condition.
7.Choose Fats Wisely
Avoid animal fats such as lard and butter, which contain harmful saturated fatty acids. Fish oil, rich in unsaturated fatty acids, is an exception and can be consumed. Trans fats found in some baked goods and buttery cakes, often using palm oil or artificial butter, are harmful and should be avoided.
8.Increase Vegetable and Fruit Intake
Consume around 600 grams of vegetables daily, with a focus on green leafy vegetables, constituting over half of the total vegetable intake. Aim for approximately 200 grams of fruits per day to avoid excessive sugar intake.
