Women who often have irregular periods or even no periods at all may be suffering from polycystic ovary syndrome or PCOS. Those who are diagnosed with PCOS tend to exhibit numerous cysts in their ovaries which are triggered by overproduction of hormones referred to as androgens. Around 50% of women who are overweight or even obese have PCOS. Among the symptoms that women with PCOS may exhibit include acne, male patter baldness, and hirsutism or excessive hairiness.
If the symptoms are not managed, PCOS can lead to endometrial cancer, high blood pressure, heart problems, even diabetes for that matter. That said, it is possible to control the effects of PCOS by changing one’s diet.
Rules to Follow on PCOS Diet
For those who have been diagnosed with PCOS diet, it is important that you remember the following tips on how to keep the effects of PCOS at bay.
Pair carbs with fat or protein
This is one of the most important things that you will need to consider when you have PCOS is to always pair your carbohydrates with protein or fats. This prevents your insulin from spiking by making your digestion go slow. The presence of fats and proteins in your diet can keep your blood sugars at normal levels so that you will feel full. The problem with eating plenty of carbs is that your blood sugar levels can go up.
Go for foods with omega-3s
Eating foods that have high omega-3s can help reduce your testosterone. Another plus to consuming omega-3s is that they can help protect your heart from diseases and to keep androgens at bay. Since testosterone causes excessive hair growth and acne breakouts, eating foods that are rich in essential fatty acids can help protect you from too much androgens. Think wild-caught fish, flaxseed, walnuts, and almonds just to name a few.
Eat smaller meals
Women who are diagnosed with PCOS are recommended to break down the food that they are eating into smaller meals since it helps reduce the likelihood that you will eat more than is necessary. Another reason why you should break your meals is that it will help keep your blood sugar stable too. The good news is that your meals don’t have to be too elaborate, because even the simplest meal, like a piece of fruit, veggies with dip, and such can help keep your energy levels stable.
Go for complex carbs
Not all carbs are bad for your health. As a matter of fact, complex carbs are actually good for you. There are two types of carbs and these are simple and complex. Simple carbs are the ones that are broken down quickly which leads to high blood sugars. These are usually found in baked goods, pastas, cereals, and breads even. On the other hand, complex carbs are packing plenty of nutrients as well as fiber that keep your blood sugar levels even. This is due to the fact that they take longer to be digested. Think black beans, chickpeas, sweet potatoes, brown rice, and lentils just to name a few.
Follow the rainbow
When it comes to choosing what food to eat, always consider the rainbow. Add fruits, vegetables, whole grains, lean meat, nuts, as well as seeds to your diet because they are known to contain all essential nutrients that will keep the effects of PCOS at bay.
PCOS may be difficult to deal with at times, especially when you are just diagnosed with it. However, with this diet tips, you will be able to control your PCOS symptoms safely.