Eat This: Antioxidant-heavy foods “The best inflammation-fighting antioxidant-filled foods include fruits, vegetables, whole grains, and unsaturated fats.” Examples of antioxidant-rich foods for a PCOS diet include: Fruits (strawberries, blueberries, raspberries ) Vegetables (spinach, artichokes, kale)
Coloured fruits– red grapes, blueberries, blackberries, cherries, papaya, melon, are all rich in antioxidants and fibre but low in glycemic index and as such can prove helpful for PCOS patients. They also satisfy the sweet cravings. But going on an only fruit diet or consuming only fruits is not recommended.
Berries for PCOS
These phytonutrients help to prevent cancer, diabetes, and heart disease. Whether you like raspberries, blueberries, blackberries, cranberries or strawberries, eating berries on a daily basis is great for fighting PCOS.
Colorful berries are extremely beneficial for patients with PCOS as they are filled with antioxidants that may help reduce oxidative stress. They also help control free radicals, unstable molecules that can cause damage to your body when in high amounts.
Fruits to Avoid With PCOS
Fruits that are over-ripe or preserved in heavy syrup tend to have a higher glycemic index. The same is true for some dried fruits. For example: Apricots, dried.
Blueberries can also improve bone strength, skin health, blood pressure, they lower your cholesterol, prevent constipation, and can improve insulin sensitivity. They are high in vitamin C and fiber and low in calories. They are a good fruit to incorporate into your PCOS diet.
High in fibre, loaded with healthy fats and low in carbohydrates, avocados are the perfect PCOS food.
If you are wondering whether bananas are good for PCOS, the answer is yes, but it is essential to consider everything. Bananas are a good source of nutrition overall, providing vitamins, minerals, fibre and a lot of potassium.
Dairy foods are not strictly prohibited for women with PCOS, you can consume milk and products to enjoy their nutritive values but in a limit. Excess consumption of dairy which is a carbohydrate can lead to an increase in blood glucose level and also stimulate insulin growth factors.
* Apple: Along with kale, oats and berries, apples are low in glycemic index (GI) which is good for insulin sensitivity and doesn't blood sugar levels. They also have lower LDL cholesterol which is bad for the heart. PCOS patients often are at risk of heart disease, so eating apples can help prevent that.
Packed with an antioxidant called lycopene, tomatoes are another PCOS-friendly food. Lycopene, together with the vitamin C that's also found in tomatoes, reduces inflammation by helping fight off cell-damaging free radicals in the body.
Eggs are great for women with PCOS trying to lose weight. They are full of protein that helps curb unhealthy cravings and have nutrients that improve PCOS symptoms.
The humble sweet potato is often overlooked as a dietary powerhouse, but it should be a key part of any diet for Polycystic Ovary Syndrome (PCOS). Sweet potatoes are an excellent source of complex carbohydrates, which are essential for maintaining stable blood sugar levels.
High-fat milk is likely to be better for women with PCOS. Milk fat improves insulin regulation, and reduces the risk of ovulatory infertility.
Mango is a great source of antioxidants and anti-inflammatory compounds like fiber and Vitamin C, which can be beneficial for PCOS. It's easy to build PCOS-friendly meals including mango by adding other food groups like protein, fat, and vegetables to your plate.
Fruits like kiwis, apples, berries, pears, and peaches, which are rich in fibre content and low to moderate on the glycemic index are best for PCOS.
Women with the issue PCOS accumulate belly fat. PCOS belly refers to the abdominal fat causing an increased waist-to-hip ratio, PCOS Belly will look like an apple-shaped belly rather than a pear-shaped belly. One of the most common symptoms of PCOS is weight gain, particularly around the abdominal area.
Although a majority of cases with PCOS are obese/overweight, a small but significant proportion of patients present with normal body mass index (BMI; ≤25 kg/M2) that makes diagnostic work up and therapeutic approach more difficult. These cases are termed as lean PCOS.