PCOD Diet Plan: A Comprehensive Guide on PCOD Food List

Polycystic Ovarian Disease (PCOD) is a prevalent hormonal condition that affects women of childbearing age. This affects 8–13% of women between the ages of 12 and 45. Women suffering from PCOD do not ovulate, have high testosterone levels, and develop a large number of tiny cysts on their ovaries. Delayed or irregular periods, intensive hair growth, acne, weight gain, and infertility are the major symptoms and signs of PCOD. It may also be commonly associated with endometrial cancer, high blood pressure, type 2 diabetes, and heart problems.

A woman's intention to become pregnant may affect the type of PCOD treatment she receives, but with a healthy PCOD diet, she can effectively manage her symptoms. Women who plan to become pregnant in the future may combine the PCOD diet with various medications. Learn about the foods to avoid during PCOS from this guide.

Effect of Diet on PCOD

Diet plays a significant role in managing Polycystic Ovary Syndrome (PCOD). PCOD causes the body's cells to become resistant to insulin, resulting in elevated insulin levels in the blood. Insulin resistance is one of the main characteristics of PCOD. This condition leads to metabolic and hormonal functioning changes. Breaking this cycle and minimizing the effects of PCOD can be supported by diet. It may also help lower the risk of complications like diabetes.

Role of Insulin in PCOD

Insulin resistance is seen in the development of PCOD. A young woman with PCOD who experiences a decrease in insulin sensitivity will experience an increase in insulin release as a compensatory mechanism to maintain normal glucose tolerance.

Another risk factor of insulin resistance is a higher body mass index (BMI). People with PCOD frequently struggle with insulin resistance, which can make it more difficult to lose weight. A diet heavy in starch and refined carbohydrates, can make it more difficult to manage insulin resistance and, therefore, weight loss. They are the PCOS foods to avoid.

Best Foods for PCOD

Women with PCOD should try to follow a PCOD diet plan to make sure they get enough essential nutrients. In addition to helping in weight loss, a calorie deficit can be used to support optimal BMI and Basal Metabolic Rate (BMR) levels. BMR is an estimate of how many calories a person's body requires to perform basic functions.

Diet with a Low Glycemic Index

Low-GI foods do not raise insulin levels as quickly or as high as other foods, like sugar or highly processed carbs, because the body breaks them down more slowly. The glycemic index is used in low-glycemic diet plan to identify foods that have less potential to raise blood sugar levels. The majority of foods in the diet should have a medium GI of 56 to 69 or a glycemic index of 55 or less.

PCOD food list to be included in a low GI diet are:

●       Non starchy vegetables such as sweet potatoes, spinach, and cauliflower.

●       Whole grains such as quinoa, millet, and oats.

●       Fruits such as apples, grapefruits, and berries.

●       Lean proteins such as eggs, turkey, and salmon.

●       Healthy fats like nuts, avocados, and olive oil.

Anti-inflammatory Foods

A diet that contains foods with low inflammatory properties can help control weight and reduce inflammation in those who have PCOD. PCOD food list to add to your anti-inflammatory diet are:

●       Consume omega-3-rich seafood twice a week, such as salmon, tuna, and trout.

●       Eat a range of fruits to satisfy your sugar cravings and increase your antioxidant intake.

●       Eat foods high in unsaturated fats, such as flax seeds, almonds, and olive oil.

●       Consume various legumes and beans that are high in protein.

●       Season with herbs and spices such as thyme, bay leaves, fennel, anise, cumin, coriander, clove, and chili peppers.

●       Another anti-inflammatory food is green tea, which is beneficial in improving insulin resistance, reduce ovarian cysts and androgen levels.

The DASH Diet

One of the best diets for people with PCOD is the DASH diet. Research shows that obese PCOD women who followed the DASH diet plan greatly decreased their levels of inflammatory markers and belly fat. They also significantly reduced their levels of insulin resistance.

A DASH diet is rich in the following foods:

●       Fish

●       Poultry

●       Fruits

●       Vegetables

●       Whole grains

●       Low-fat dairy produce

Other Foods to Eat

Other Foods to include in a diet that is PCOS-friendly include:

●       Unprocessed foods.

●       Foods high in fiber fatty fish, such as mackerel, tuna, salmon, and sardines.

●       Spinach, kale, and other leafy, dark greens.

●       Dark red fruits like red grapes, blueberries, blackberries, as well as cherries.

●       Lentils, dried beans, and other legumes, along with broccoli and cauliflower.

●       Nuts, such as pine nuts, walnuts, almonds, and pistachios.

●       Healthy fats, like olive oil and avocados.

●       Spices like cinnamon and turmeric dark chocolate but in moderation.

Regardless of the diet you choose, controlling your weight by following a PCOD diet chart for weight loss will help with PCOD.

PCOD Food List to Avoid

Avoiding foods that raise the risk of cardiovascular disease, Type 2 diabetes, obesity, and various other prevalent health problems can also be beneficial for those with PCOD. This may also include foods to avoid to lose weight, such as:

●       Refined carbohydrates found in white bread and mass-produced pastries.

●       Fast food and other fried foods.

●       Sugary drinks, like energy drinks and sodas.

●       Processed meats, including sausages, hot dogs, and luncheon meats.

●       Solid fats, such as lard, margarine, and shortening.

●       A diet heavy in red meat, including pork, hamburgers, and steaks.

●       Foods with a lot of sugar or salt added.

●       Fruits to avoid in PCOS are apricots, bananas, figs, peaches, raisins, etc.

●       Other highly processed foods.

Get Your Personalized Diet Chart from Aware!

There is no cure for PCOD, although diet and medication can help control weight, glucose levels, and other symptoms and implications. PCOD should always be recognized and treated as a comprehensive issue. Choosing whole grains, lean meats, healthy fats, and a variety of vegetables and fruits can help control PCOD symptoms or lower the risk of developing the illness.

Download the Aware health goals app to help you make healthy food choices. You can get customized PCOD diet plans through the Aware app, which assists you in choosing the right foods for PCOD treatment.

FAQ’s

1. What food to avoid for PCOD?

In PCOD, a number of foods should be avoided, including processed foods like fast food or sugary cereals, sugary drinks like energy drinks, highly sugary foods like cake or pastries, excessive caffeine, and red meat like sausages or hotdogs.

2. Which fruit is good for PCOD?

For PCOD patients, seasonal fruits are always good because they ripen naturally and contain the highest amount of antioxidants and nutrients. Various fruits are good for PCOD, such as:

●       Grapes to help control blood sugar levels.

●       Citruses, pomegranates, passionfruit, apples, and strawberries to reduce inflammation and help in weight loss.

●       Plums to manage weight and blood glucose levels.

3. Can I eat rice with PCOD?

Yes, you may eat rice in PCOD, but you have to consider it in a balanced proportion. You have to include plenty of vegetables in your meal as well as other foods high in protein. Rice is rich in carbohydrates and has a high GI. Thus, if you have diabetes, you have to check your blood sugar level regularly.

4. How to decrease the PCOD problem?

You can reduce the symptoms and signs of PCOD by eating a healthy diet and reducing your intake of specific foods. It can help in managing hormonal imbalances, blood sugar, and excessive weight gain. Modify your lifestyle to prevent PCOD symptoms by reducing weight. Exercise and meditation can help you relax and rejuvenate, which is beneficial for your body, immune system, and mind.

5. Is chicken good in PCOD?

While lean meat is a good source of protein, eating too much red meat and poultry might raise inflammatory levels in the body. This may worsen PCOD symptoms. According to studies, people with PCOD may find it healthier to use plant-based protein along with antioxidant-rich whole-plant foods.

‍

About the Author
‍
Dr. Satish Madiraju, a renowned cardiologist is passionate about consumer heart health and is on a mission to prevent a million heart attacks. He shares his expertise not only on heart health but also on leadership, digital health, and improving patient experience.