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Last Updated : Mar 03,2018
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.
Sprouts Pulao ( Low Cal) by Tarla Dalal
Mildly spiced brown rice, to which sprouts and veggies have been added, is garnished with mint, to enhance its flavours. Sprouting pulses leads to the production of enzyme called "amylase" which helps in enhancing the process of digestion. The pulses when combined with any other cereal like rice, as ....
26 Nov 12
Lauki aur Phudine ka Raita by Tarla Dalal
This tangy curd preparation makes a wonderful summertime treat when served chilled. Grated lauki contributes minimal calories and also blends perfectly with the 'minty' flavour of this raita. If you are fussy about milk, this raita is an ideal meal time feast to meet your protein and calcium requi ....
24 Apr 18
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 ....
23 May 18
Sprouts Pancakes by Tarla Dalal
A thoughtful mélange of moong sprouts and veggies, this dish is not just easy to put together but also a real culinary and visual treat!
30 Mar 18
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 ....
05 Apr 18
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 ....
05 Apr 18
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 ....
16 Dec 15
Garlicky Oats and Vegetable Soup by Tarla Dalal
This sumptuous mixed vegetable soup has sharp accents of onion and garlic, which make it quite an exciting start to the meal.
In one smart turn, this soup is thickened with rolled oats rather than starchy options like corn flour or plain flour. This not only makes the soup healthy and fibre-ri ....
05 Apr 18
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 ....
05 Apr 18
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 ....
05 Apr 18
Red Capsicum Carrot and Apple Juice by Tarla Dalal
This attractive orange-coloured juice is a pleasure to behold, and even more of a treat to the palate!
A smart combination of fruits and veggies gives this Red Capsicum, Carrot and Apple Juice a vibrant flavour. The low-calorie red capsicum gives this juice a unique flavour that is mildly spic ....
05 Apr 18
Tomato Chutney ( Idlis and Dosas) by Tarla Dalal
The Tomato Chutney is a tongue-tickling accompaniment that is perfect to have with idlis and dosas.
Although it takes a few minutes to prepare, many people prefer to make it often because it is faster than grating a coconut, plus it has a holistic flavour that eliminates the need for sambhar a ....
02 Oct 16
Orange, Grapefruit and Mint Salad by Tarla Dalal
Grapefruit is a wonderful ingredient, with its unique, inimitable taste and beautiful pinkish hue. The flavour of grapefruit is very rare as it combines tanginess, tartness and a mild sweetness, which is sure to tickle your taste buds!
In this amazing salad, grapefruit comes together with oran ....
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 ....
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