Polycystic Ovary Syndrome (PCOS) and Polycystic Ovary Disease (PCOD) are hormonal disorders that affect a significant number of women worldwide. The symptoms of these disorders can range from irregular menstrual cycles and weight gain to acne and excess hair growth. While there is no known cure for PCOS/PCOD, proper nutrition and exercise can help alleviate some of the symptoms. In this article, we will explore some of the best food choices for women with PCOS/PCOD.

1. Whole grains

Whole grains such as quinoa, oats, and brown rice are high in fiber and low in glycemic index, which helps regulate blood sugar levels and reduce insulin resistance, a key factor in PCOS and PCOD.

2. Legumes

Legumes such as lentils, beans, and peas are rich in protein and fiber, which can help regulate blood sugar levels and improve insulin sensitivity.

3. Nuts and seeds

Nuts and seeds such as almonds, pumpkin seeds, and flax seeds are rich in essential fatty acids, protein, and fiber, which can help regulate blood sugar levels and improve insulin sensitivity.

4. Fish

Fish such as salmon and mackerel are rich in omega-3 fatty acids, which have been shown to have anti-inflammatory properties and may help reduce the risk of heart disease in women with PCOS.

5. Olive oil

Olive oil is a good source of monounsaturated fats, which can help improve insulin sensitivity and reduce the risk of heart disease.

6. Berries

Berries such as raspberries, blueberries, and cranberries are high in antioxidants and low in sugar, which can help regulate blood sugar levels and improve insulin sensitivity.

7. Green leafy vegetables

Green leafy vegetables such as spinach and kale are high in vitamins, minerals, and antioxidants, which can help regulate blood sugar levels and improve insulin sensitivity.

8. Herbs and Spices

Herbs and spices such as turmeric, cumin, and cinnamon have been shown to have anti-inflammatory properties and may help improve insulin sensitivity.

9. Fiber-rich fruits

Fiber-rich fruits such as apples, pears, and oranges are high in fiber and low in sugar, which can help regulate blood sugar levels and improve insulin sensitivity.

10. Coconut

Coconut is a good source of medium-chain fatty acids, which can help regulate blood sugar levels and improve insulin sensitivity.

11. Pulses

Pulses such as moong dal, masoor dal, and chana dal are low in glycemic index, high in protein and fiber, which can help regulate blood sugar levels and improve insulin sensitivity

12. Root Vegetables

Root vegetables such as sweet potatoes and yams are high in fiber, vitamins, and minerals, which can help regulate blood sugar levels and improve insulin sensitivity

13. Whole wheat chapati, roti, naan, paratha, bhakri

Whole wheat based dishes are high in fiber, vitamins, and minerals, which can help regulate blood sugar levels and improve insulin sensitivity

14. Vegetable soups and salads

Vegetable soups and salads are high in vitamins, minerals, and antioxidants, which can help regulate blood sugar levels and improve insulin sensitivity

15. Yogurt and milk-based dishes

Yogurt and milk-based dishes such as dahi, lassi, and paneer are good sources of protein, calcium, and probiotics which can help regulate blood sugar levels and improve insulin sensitivity.

16. Bajra and jowar

Bajra and jowar are gluten-free ancient grains that are high in fiber and minerals like magnesium. These grains have a low glycemic index, which helps regulate blood sugar levels and improve insulin sensitivity.

17. Sattu

Sattu is a traditional Indian food made from roasted and ground chickpeas or Bengal gram. It is a good source of protein, fiber and other essential nutrients. Sattu can help regulate blood sugar levels and improve insulin sensitivity.

18. Sprouts

Sprouts are a great source of protein, fiber, vitamins and minerals. They are also low in calories and have a low glycemic index. Eating sprouts can help regulate blood sugar levels and improve insulin sensitivity.

19. Ghee and clarified butter

Ghee and clarified butter are traditional Indian cooking fats that are rich in healthy fats and antioxidants. They can be used in moderate amounts as part of a healthy diet for people with PCOS and PCOD.

20. Black beans

Black beans are a good source of protein, fiber and other essential nutrients. They have a low glycemic index and can help regulate blood sugar levels and improve insulin sensitivity.

21. Whole wheat and millet-based bread and crackers

Whole wheat and millet-based bread and crackers are high in fiber and other essential nutrients. They have a low glycemic index and can help regulate blood sugar levels and improve insulin sensitivity.

22. Flaxseed and sesame

Flaxseed and sesame are high in omega-3 fatty acids, antioxidants, and other essential nutrients. They can help regulate blood sugar levels and improve insulin sensitivity.

23. Cabbage and cauliflower

Cabbage and cauliflower are low in calories and high in fiber, vitamin C and other essential nutrients. They have a low glycemic index and can help regulate blood sugar levels and improve insulin sensitivity.

24. Homemade granola and muesli

Homemade granola and muesli are a healthy alternative to processed breakfast cereals. They are high in fiber, protein and other essential nutrients. They can help regulate blood sugar levels and improve insulin sensitivity.

25. Herbs and Spices such as ajwain, asafoetida, and fenugreek

Herbs and Spices such as ajwain, asafoetida, and fenugreek are rich in antioxidants and other essential nutrients. They can also help regulate blood sugar levels and improve insulin sensitivity.

26. Amaranth

Amaranth is a gluten-free ancient grain that is high in protein, fiber and other essential nutrients. It has a low glycemic index and can help regulate blood sugar levels and improve insulin sensitivity.

27. Green leafy vegetables

Green leafy vegetables like spinach, kale, and broccoli are high in fiber, antioxidants and other essential nutrients. They have a low glycemic index and can help regulate blood sugar levels and improve insulin sensitivity.

28. Berries

Berries like blueberries, raspberries and strawberries are high in antioxidants and other essential nutrients. They have a low glycemic index and can help regulate blood sugar levels and improve insulin sensitivity.

29. Coconut oil

Coconut oil is rich in healthy fats and medium-chain triglycerides (MCTs). It has been shown to improve insulin sensitivity and can be used in moderation as part of a healthy diet for people with PCOS and PCOD.

30. Yogurt

Yogurt is a good source of protein, calcium and other essential nutrients. It can also be a good source of probiotics which can help improve gut health.

31. Nuts and seeds

Nuts and seeds like almonds, chia seeds and pumpkin seeds are high in healthy fats, protein, and other essential nutrients. They have a low glycemic index and can help regulate blood sugar levels and improve insulin sensitivity.

32. Turmeric

Turmeric is a popular Indian spice that is high in antioxidants and other essential nutrients. It has been shown to have anti-inflammatory properties and may help improve insulin sensitivity.

33. Curd

Curd is a good source of protein, calcium and other essential nutrients. It can also be a good source of probiotics which can help improve gut health.

34. Green tea

Green tea is high in antioxidants and other essential nutrients. It has been shown to have anti-inflammatory properties and may help improve insulin sensitivity.

35. Lemon juice

Lemon juice is high in vitamin C and other essential nutrients. It can help regulate blood sugar levels and improve insulin sensitivity.

36. Fenugreek

Fenugreek is a plant-based food that is often used in Indian cooking. It is high in fiber, antioxidants and other essential nutrients. It has been shown to improve insulin sensitivity and can help regulate blood sugar levels.

37. Bitter gourd

Bitter gourd is a vegetable that is often used in Indian cooking. It is low in calories and high in fiber, antioxidants and other essential nutrients. It has been shown to improve insulin sensitivity and can help regulate blood sugar levels.

38. Okra

Okra is a vegetable that is often used in Indian cooking. It is high in fiber, antioxidants and other essential nutrients. It has been shown to improve insulin sensitivity and can help regulate blood sugar levels.

39. Guggulu

Guggulu is a natural herb that is often used in Ayurvedic medicine. It has been shown to have anti-inflammatory properties and may help improve insulin sensitivity.

40. Licorice root

Licorice root is a natural herb that is often used in Ayurvedic medicine. It has been shown to have anti-inflammatory properties and may help improve insulin sensitivity.

41. Gymnema

Gymnema is a natural herb that is often used in Ayurvedic medicine. It has been shown to improve insulin sensitivity and can help regulate blood sugar levels.

42. Cinnamon

Cinnamon is a spice that has been shown to have anti-inflammatory properties and may help improve insulin sensitivity. It can also help regulate blood sugar levels and is beneficial for people with PCOS and PCOD.

43. Black pepper

Black pepper is a spice that is high in antioxidants and other essential nutrients. It may help improve insulin sensitivity and can help regulate blood sugar levels.

44. Cumin

Cumin is a spice that is high in antioxidants and other essential nutrients. It has been shown to have anti-inflammatory properties and may help improve insulin sensitivity.

45. Coriander

Coriander is a spice that is high in antioxidants and other essential nutrients. It has been shown to have anti-inflammatory properties and may help improve insulin sensitivity.

46. Mustard seeds

Mustard seeds are a spice that is high in antioxidants and other essential nutrients. It has been shown to have anti-inflammatory properties and may help improve insulin sensitivity.

47. Flaxseeds

Flaxseeds are high in fiber, antioxidants, and other essential nutrients. They have been shown to have anti-inflammatory properties and may help improve insulin sensitivity.

48. Almonds

Almonds are a good source of healthy fats, fiber, and antioxidants. They may also help improve insulin sensitivity and can help regulate blood sugar levels.

49. Walnuts

Walnuts are a good source of healthy fats, fiber, and antioxidants. They may also help improve insulin sensitivity and can help regulate blood sugar levels.

50. Pistachios

Pistachios are a good source of healthy fats, fiber, and antioxidants. They may also help improve insulin sensitivity and can help regulate blood sugar levels.

51. Chia seeds

Chia seeds are high in fiber, antioxidants, and other essential nutrients. They have been shown to have anti-inflammatory properties and may help improve insulin sensitivity.

It’s important to note that some of these foods may have different effects on different individuals. Some people may have allergic reactions or intolerances to certain foods. It’s always best to consult with a doctor or a dietitian before making any changes to your diet or exercise routine, particularly if you have PCOS or PCOD. They can help you create a personalized plan that takes into account your individual health needs and goals.

While incorporating these foods into your diet can be beneficial, moderation is key. Eating a healthy and balanced diet, as well as engaging in regular physical activity, is crucial in managing PCOS and PCOD.

Myma – ‘Ghar jaisa nahi, ghar ka khana!’