Dr Ashu Gupta is the best dietician for PCOD diet plan in Gurgaon. Check out below all the easy natural foods that are beneficial in PCOD treatment.
What is PCOD?
PCOD (polycystic ovary disorder) involves a problem where you will have irregular or no menstruation at all. With PCOD, you will typically possess ovaries with multiple cysts from a hyper-production of androgen hormones in your body.
Almost half of the women having this condition possess obesity or overweightness. Usual PCOD signs include:
- Hirsutism (excessive hairiness)
- Androgenic alopecia
If your PCOD symptoms cannot be managed, you can also develop a higher risk for:
- Heart disorder
- Endometrial cancer
Many women having PCOD fail to control their risk factors and signs without changing their diet and lifestyle ways.
How can a PCOD diet plan help treat it?
With PCOD, you will usually possess abruptly high insulin levels. This hormone is produced by your pancreas. It allows the body cells to convert glucose (sugar) into energy.
If you fail to produce adequate insulin, blood sugar levels may rise. It may also take place if you have insulin resistance (when you fail to use the produced insulin properly).
Due to insulin resistance, your body may try to maintain regular blood sugar levels by producing extra insulin. Extremely high insulin levels might cause more androgen production like testosterone in the ovaries.
A BMI more than the standard level may also cause insulin resistance which makes it harder to shed weight. Women with PCOD generally face this issue.
A diet abundant in refined carbs including food with high sugar or starch can make insulin resistance tougher to control. Hence, reshaping the diet can help PCOD.
Lifestyle reformations can also improve PCOD. This includes enough exercise and physical activities regularly to cut down insulin resistance, specifically coupled with limited consumption of unhealthy carbs. Your ovulation can improve with weight loss. PCOD-associated stress can improve with stress lowering methods like meditation and yoga.
3 kinds of PCOD diet plan in Gurgaon
The following 3 diets recommended by us can help relieve your PCOD symptoms:
- An anti-inflammatory diet
Anti-inflammatory foods including extra-virgin olive oil, leafy greens, fatty fish and berries can decrease inflammation-associated signs like fatigue.
- A low GI (glycemic index) diet
Digestion happens gradually with a low GI. That is, more than other foods, low GI foods like certain carbs prevent insulin levels from rising swiftly or much. Such foods include low-carb unprocessed foods, starchy veggies, fruits, seeds, nuts, legumes and whole grains.
- DASH diet
We often suggest this diet for reducing the risks of heart disorder. It can also help improve PCOD signs. This diet is high in low-fat dairy items, whole grains, vegetables, fruits, poultry and fish except foods rich in sugar or saturated fat.
PCOD diet management in Gurgaon at Dr Ashu Gupta’s Clinic
Foods to eat
These aid in fighting insulin resistance by making digestion slower and lowering the impact of sugar on your blood. This can help with PCOD. Best instances of fibre-rich foods are:
- Sweet potatoes
- Lentils and beans
- Red and green bell peppers
- Green veggies including lettuce, spinach, etc.
- Cruciferous veggies including cauliflower, broccoli, etc.
You will find their sources in chicken or fish that are extremely filling although they don’t contain fibre. They are healthy dietary choices for women with PCOD.
Anti-inflammatory foods and spices
Foods which aid in lowering inflammation can also benefit PCOD. Options are:
- Fatty fish including Pomfret (high in omega-3 fatty acids)
- Fruits including strawberries, blueberries, etc.
- Olive oil
- Walnuts and almonds
Foods to avoid
Avoid foods like the following which are quite unhealthy:
- Refined carbs like white bread and common pastries
- Sugary beverages like energy drinks and soda
- Fried foods like fast food
- Processed meat like luncheon meat, sausages, hot dogs, etc.
- Excess red meat like pork, hamburgers, steak, etc.
- Solid fats like margarine
Additional tips for PCOD diet
- Avoid skipping on breakfast
Your evening meal must be smaller than your breakfast. This can help improve both your hormone levels and ovulation (if you are trying to be pregnant) if you have PCOD. But more research is needed to substantiate it.
- Eat sufficient healthy fats
An adequate intake of healthy fats including omega-3 fatty acids can help reduce testosterone and insulin quantities and treat insulin resistance if you have PCOS.
- Stay active
Exercising every day can help in burning body fat, promoting ovulation and insulin resistance and lowering inflammatory indicators in women having PCOD. This also supports the PCOD diet plan.
- Take specific supplements
We may recommend supplements of chromium and vitamin D can help relieve PCOD symptoms, particularly if your body lacks them. But more research is required to support their efficiency.