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Poly Cystic Ovary Syndrome (PCOS) is a health condition in which multiple cysts are formed on a woman’s ovaries due to over-production of hormones. The symptoms of PCOS include irregular periods, weight gain, increased facial hair growth and acne. If the symptoms are not controlled, it can lead to diabetes, hypertension and heart disease. PCOS is also one of the leading causes of infertility among women in their reproductive years. Although doctors prescribe medicines, no treatment for PCOS can be successful without proper changes in diet and lifestyle. Weight management is important to increase insulin sensitivity and regulate blood sugar levels.
Foods that fight PCOS
• Brightly-coloured fruits and veggies: Include brightly coloured fruits and vegetables as they are great sources of fibre, antioxidants, vitamins and minerals. Brightly-coloured vegetables like carrot, tomatoes and capsicum are a rich source of antioxidants and should be a part of the PCOS diet. Antioxidants help in scavenging free radicals that are formed due to insulin resistance. Try vegetable recipes like Khumbh Palak and Masala Karela that are low in calories but rich in nutrients.
• Low Glycemic Index (Low GI) fruits: Oranges, apples, pears, grapefruit, and other low GI fruits can be consumed in their whole form along with the fibre, which helps in controlling blood sugar levels. Use your creativity to make recipes like Melon Punch and Orange, Grapefruit and Mint Salad.
• Nuts and seeds: Have a few (4 or 5) nuts such as almonds, walnuts or pistachios, and seeds such as chia seeds and flaxseeds, which have plenty of protein and healthy fats. Try Flax Seed Crackers with Beetroot Dip as a healthy snack.
• Whole grains and sprouts: Include whole grain cereals and pulses such as oats, quinoa, rajma, moong, black chana and sprouts of your choice. Being rich in fibre, these foods slow down the release of glucose into the bloodstream, thereby slowing insulin resistance. Try healthy recipes like Broken Wheat Upma or Quinoa Dosa for lunch and breakfast.
Say no to these foods
• High Glycemic Index (high GI) foods: Foods which have a high GI cause an immediate spike in blood sugar levels and must be avoided. These foods include rice, potatoes, white bread, cakes and pastries.
• Dairy: Milk can cause an increase in acne, which is a symptom of PCOS. Dairy foods may also increase testosterone levels and cause the symptoms to worsen. However, it is best to take your doctor’s or dietitian’s advice regarding the consumption of milk. If you can tolerate curds, buttermilk and yoghurt, it is good to consume these as they are rich in calcium. Start by introducing small portions of milk products to see if there is any effect on your symptoms.
• Soy Products: Completely avoid soy and soy products as it is proven that these delay ovulation. Avoiding soy products is especially important for women who are trying to conceive.
• Bad Fats: Cut down your intake of saturated fats, trans-fats and hydrogenated fats such as margarine, butter and ghee as these can cause weight gain, diabetes and heart disease.
• Refined Foods: These are to be totally deleted from the diet. So knock out the pizzas, burgers, breads and biscuits.
• Processed Foods: These contain preservatives, chemicals and harmful additives and can cause additional inflammation and insulin resistance. Stick to foods present in their natural form.
• Sugary Products: All sorts of sweets, ice-creams and desserts have to be avoided.
14 Mar 15
Oats Moong Dal Tikki by Tarla Dalal
Oats and moong dal combine excitingly with an assortment of Indian spices to make a fibre and protein rich snack that will satisfy the food lover and health freak in you! To get perfect Oats Moong Dal Tikkis, shape them thinly and cook on a slow flame to ensure complete and uniform cooking. These ti ....
19 Apr 16
Bajra, Carrot and Onion Uttapa by Tarla Dalal
With humble origins as a simple, homely breakfast in South India, the uttappa has now become famous all over the world, because it lends itself to so much innovation. Here is yet another variant, made with whole bajra and its flour. Vegetables like carrots and onions lend a nice crunch to this sumpt ....
20 Aug 11
Chana Dal Pancakes by Tarla Dalal
It has been recently discovered that chana dal is a very beneficial pulse for diabetics as it helps in the utilization of sugar effectively causing a slow rise in blood sugar levels because of its low glycemic index. This recipe makes use of soaked chana dal mixed with vitamin rich vegetables and ....
12 Apr 15
Chana Dal and Cabbage Tikki by Tarla Dalal
Diabetic-friendly ingredients like chana dal and cabbage, flavoured elegantly with mint leaves and cumin seeds powder, make brilliant tikkis! The crispness of the Chana Dal and Cabbage Tikki brought about by the interplay of chana dal and curds is indeed remarkable, but must be had fresh off the tav ....
10 Oct 14
Bajra, Whole Moong and Green Pea Khichdi by Tarla Dalal
You must have heard of Bajra Khichdi, a famous Rajasthani delicacy. While that is a wholesome dish, here is something even more nourishing, fortified with more healthy stuff like whole moong, green peas and tomatoes. These not only add more crunch and tang to the khichdi, but also add more fibre, ir ....
11 Nov 08
Multiflour Idli by Tarla Dalal
This easy-to-make Multiflour Idli has a fabulous, rustic flavour and interesting texture that you will enjoy thoroughly at any time during gestation.
A batter of soaked and ground urad dal combined with wholesome flours like bajra, nachni, etc., gives us perfect idlis that replenish your calc ....
11 Sep 14
Rice and Moong Dal Idli by Tarla Dalal
Rice and Moong Dal Idli is a variant of the most popular South Indian snack, Idli, which is traditionally made with rice and urad dal. The well-tested proportions of rice and green moong dal used in this recipe result in a pleasant texture, taste and colour, which will be loved by all your family me ....
23 Aug 11
Lehsuni Bajra Aur Kaddu ki Roti by Tarla Dalal
Wholesome and satiating, the Lehsuni Bajra aur Kaddu ki Roti is a perfect choice for those days when you are hungry enough to eat up everything in your larder but do not have enough time to cook! Just enjoy these tasty garlic flavoured bajra rotis with a bowl of low-fat curds and salad and your meal ....
18 Oct 10
Aliv Nutri Paratha by Tarla Dalal
Aliv or garden cress seed is a real treasure-trove of nutrients, and a must have in every kitchen. This little-known Indian food is one of the best vegetarian sources of iron, and is worth including in the diet, whether as a powder or in seed form.
This delicious Aliv Nutri Paratha is a great wa ....
12 Apr 15
Fenugreek and Mushroom Brown Rice by Tarla Dalal
Rice is usually a no-no for diabetics because it causes a quick rise in blood sugar levels. To counter the effect of high glycemic index white rice, replace it with high fibre brown rice and toss in some fibre-rich vegetables along with diabetic-friendly ingredients like garlic and fenugreek to crea ....
26 Nov 13
Zucchini and Carrot Pancake by Tarla Dalal
Zucchini combines with carrots to make an unusual, colourful, and attractive pancake that will tickle the taste buds. Serve with ketchup or a chutney of your choice. Smaller versions can also be served as a party snack.
26 Jul 16
Moong Sprouts and Spring Onion Tikki by Tarla Dalal
Everybody yearns for a treat once in a while! Here is a perfectly enjoyable snack, made keeping diabetic norms in mind. These scrumptious Moong Sprouts and Spring Onion Tikkis are made with fibre and iron-rich moong sprouts bound together by oats flour, which contains betaglucan, a unique type of so ....
27 Aug 15
Oats Upma ( Breakfast Recipes) by Tarla Dalal
This recipe is one that will make oats a much-loved ingredient in your house! Here, fibre-rich oats is cooked along with a traditional, flavourful tempering and scrumptious, colourful veggies like carrots and peas, which add to the flavour and visual appeal of the dish. Take care to roast the oats w ....
20 Aug 11
Green Pea Parathas ( Delicious Diabetic Recipes) by Tarla Dalal
Parathas are sustaining and wholesome. Puréed green peas are combined with whole wheat flour to make this delicious paratha dough. Both whole wheat flour and green peas are rich in fibre, which aids in controlling blood sugar levels. Each paratha being cooked in ¼ teaspoon of oil is absolutely healt ....
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