Examples of antioxidant-rich foods for a PCOS diet include:
Fruits (strawberries, blueberries, raspberries ) Vegetables (spinach, artichokes, kale) Whole Grains (whole oats, whole wheat, quinoa, brown rice) Unsaturated fats (nuts like pecans, nut butters, olive oil, avocado)
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.
Is Banana Good For PCOS? Bananas are good foods for PCOS because they are high in potassium and low-sugar. People with Polycystic Ovary Syndrome may experience hyperinsulinemia, so foods that have a balance between protein and carbohydrate like bananas can be helpful as well.
High in fibre, loaded with healthy fats and low in carbohydrates, avocados are the perfect PCOS food.
Experts believe that berries like strawberries, blueberries, raspberries and blackberries are good for PCOS. Mckittrick said, “They are packed with vitamins, minerals, antioxidants and fibre.” She suggested that berries are the best in fresh form but frozen can be just as good.
* 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.
Steer clear of high-sugar cereals they are of no benefit for women with PCOS.
Sweet Potatoes
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.
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.
High-fat milk is likely to be better for women with PCOS. Milk fat improves insulin regulation, and reduces the risk of ovulatory infertility.
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.
What foods are best on a PCOS diet? The PCOS diet contains fruits (e.g., berries, oranges, grapefruit, lemons, peaches, tomatoes, and cherries) and non-starchy vegetables that have a low in glycemic index, such as artichokes, asparagus, broccoli, celery, cucumber, cabbage, and mushrooms.
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.
High levels of caffeine have been said to make your PCOS symptoms worse by: Increasing the stress hormone cortisol, which raises insulin, which suppresses progesterone production. Increasing sugar cravings (when you're on a low after having a caffeinated coffee earlier, you often crave a sugar boost).
Watermelon is an excellent choice for people with PCOS for a few reasons. First, it is very hydrating since it is over 90% water. Second, it can be beneficial after a workout when it is essential to rehydrate the body. Third, despite its high GI level, watermelon contains nutrients like vitamin C, potassium, and water.
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.
Given the research on how chocolate can help lower blood pressure and cholesterol, improve mood and cognitive functioning, and contains many important minerals that tend to be lacking in the diets of women with PCOS, there's no reason to avoid chocolate if you have PCOS (unless of course you have an allergy or ...