Polycystic Ovary Syndrome (PCOS) and Polycystic Ovary Disease (PCOD) are common hormonal disorders that affect many women. According to a study published in the Journal of Clinical Endocrinology and Metabolism, one in ten women in India has PCOS. These conditions can cause a range of symptoms, including weight gain, irregular periods, acne, and excessive hair growth. While there is no cure for PCOS and PCOD, making dietary changes can help manage the symptoms.
In this article, we will discuss an Indian diet for PCOD and PCOS that can help manage the symptoms of these conditions.
- Focus on Complex Carbohydrates
One of the primary concerns for women with PCOD and PCOS is insulin resistance, which can lead to weight gain and other health problems. To combat this, it is essential to focus on complex carbohydrates in your diet.
Complex carbohydrates are slow-digesting, and they provide sustained energy without causing a rapid spike in blood sugar levels. Examples of complex carbohydrates include whole grains like brown rice, quinoa, and millets, as well as legumes like lentils, chickpeas, and kidney beans.
- Increase Your Protein Intake
Protein is essential for building and repairing tissues in the body. It also helps keep you feeling full and satisfied, which can prevent overeating.
To increase your protein intake, incorporate lean protein sources like chicken, fish, and tofu into your diet. If you are vegetarian or vegan, you can get protein from sources like lentils, chickpeas, nuts, and seeds.
- Choose Healthy Fats
Not all fats are created equal. While saturated and trans fats can increase your risk of heart disease and other health problems, healthy fats like monounsaturated and polyunsaturated fats are essential for your body.
Good sources of healthy fats include nuts, seeds, avocados, and fatty fish like salmon and mackerel. You can also use healthy oils like olive oil and coconut oil for cooking.
- Eat More Fiber
Fiber is essential for good digestion, and it can also help regulate blood sugar levels. Good sources of fiber include fruits and vegetables, whole grains, and legumes.
To increase your fiber intake, try incorporating more fruits and vegetables into your diet. You can also swap refined grains like white bread and pasta for whole grains like brown rice and whole wheat bread.
- Avoid Sugary and Processed Foods
Sugary and processed foods can cause rapid spikes in blood sugar levels, which can contribute to insulin resistance and other health problems.
To manage your symptoms of PCOD and PCOS, it is essential to avoid sugary and processed foods like candy, soda, and processed snacks. Instead, focus on whole, nutrient-dense foods like fruits, vegetables, whole grains, and lean protein sources.
- Stay Hydrated
Drinking plenty of water is essential for good health, and it can also help manage the symptoms of PCOD and PCOS. Aim to drink at least eight glasses of water per day, and more if you are exercising or sweating heavily.
You can also incorporate hydrating foods like watermelon, cucumber, and tomatoes into your diet.
- Limit Caffeine and Alcohol
Caffeine and alcohol can both affect hormone levels in the body, which can make PCOD and PCOS symptoms worse.
To manage your symptoms, it is essential to limit your intake of caffeine and alcohol. Aim to have no more than one or two cups of coffee per day, and avoid alcohol or limit your intake to one or two drinks per week.
Delicious Indian Recipes for a PCOD and PCOS-Friendly Diet
Managing PCOD and PCOS symptoms through a healthy diet doesn’t have to be boring or restrictive. Indian cuisine offers a variety of delicious and nutritious options that are perfect for a PCOD and PCOS-friendly diet. Here are some Indian recipe ideas to help you get started.
Quinoa Khichdi
Quinoa is a great alternative to rice, which is high in simple carbohydrates that can spike blood sugar levels. This quinoa khichdi recipe is packed with protein and fiber, and the spices help regulate insulin levels.
Ingredients:
- 1 cup quinoa
- 1/2 cup split yellow lentils (moong dal)
- 2 cups water
- 1 tsp cumin seeds
- 1 tsp mustard seeds
- 1 onion, chopped
- 1 tomato, chopped
- 1 tsp ginger paste
- 1 tsp garlic paste
- 1 tsp turmeric
- 1 tsp coriander powder
- Salt, to taste
- 1 tbsp ghee or coconut oil
Instructions:
- Rinse the quinoa and lentils in water and soak for 30 minutes.
- In a pressure cooker or pot, heat the ghee or coconut oil.
- Add the cumin seeds and mustard seeds and let them sizzle.
- Add the onions, ginger paste, and garlic paste and sauté until the onions are translucent.
- Add the tomatoes, turmeric, and coriander powder and cook until the tomatoes are soft.
- Drain the quinoa and lentils and add them to the pot.
- Add the water and salt, and stir well.
- Pressure cook for two whistles or cook on low heat until the quinoa and lentils are soft and cooked through.
Spinach and Chickpea Curry
Spinach is rich in iron and other nutrients that are essential for women with PCOD and PCOS. This spinach and chickpea curry recipe is easy to make and full of flavor.
Ingredients:
- 1 can chickpeas, drained and rinsed
- 1 onion, chopped
- 1 tomato, chopped
- 1 tsp ginger paste
- 1 tsp garlic paste
- 1 tsp cumin powder
- 1 tsp coriander powder
- 1/2 tsp turmeric
- 1/4 tsp garam masala
- Salt, to taste
- 2 cups spinach, chopped
- 1 tbsp ghee or coconut oil
Instructions:
- Heat the ghee or coconut oil in a pan.
- Add the onions, ginger paste, and garlic paste and sauté until the onions are translucent.
- Add the tomatoes and cook until they are soft and mushy.
- Add the spices and salt, and cook for a minute.
- Add the chickpeas and spinach and stir well.
- Add 1/2 cup of water, cover the pan, and let the curry simmer for 10 minutes.
- Serve hot with rice or quinoa.
