PCOS Diet- 6 Great Tips To Regulate Insulin and Manage Ovarian Cysts With PCOS Diet A PCOS diet should form an integral component of any PCOS treatment program for holistic PCOS Cure. Diet helps in weight loss with PCOS treatment plan by regulating the insulin levels in the body and restoring hormonal balance. A number of women with PCOS are resistant to insulin- which means the Pancreas has to produce added insulin in order to be effective. Insulin, a crucial hormone plays the role of transporting sugar from the blood into the muscles of the body. This allows the body to make effective use of the energy from glucose. Spiked or enhanced insulin levels can create chaos in our system contributing to a number of PCOS symptoms like PCOS hair loss, skin tags, weight gain, irregular monthly period and polycystic ovaries. Women with PCOS may experience any or all of these symptoms. Hence for successful PCOS treatment natural remedies to regulate blood insulin levels is recommended by most doctors. Here are some important facts you should keep in mind while making your own PCOS diet plan aimed at regulating insulin and manage PCOS better. 1. Avoid sudden spikes in Insulin levels by eating equal quantities of protein and carbohydrates every day Popularly referred to as â€œyo yoâ€? insulin this is something you must avoid while undergoing PCOS treatment. You can ensure that insulin level
remains more or less stable by consuming carbohydrates as well as proteins in equal quantities. It is also crucial here to note the type of carbohydrates you consume can also impact insulin level in the body. For example white processed flour which is used for baking breads etc is high in carbohydrates. It can therefore shoot up the insulin levels in our body. Processed, refine flour has zero fiber content and nutritional value. Hence substitute it with healthier options like whole grains, whole grain flour, or sprouted grain products which are protein rich and contain fiber also. You can opt for whole wheat bread or pastas instead of normal bread. Breads made of oatmeal, flaxseed, multigrain flour, spelt wheat and rye bread are some of the other healthier substitutes which are nutritionally superior to white bread and not to mention its nutty flavor and taste. Similarly although greens like lettuce, kale or spinach do contain carbohydrates, they are high in fiber too. It is therefore advisable to use these as replacements to make egg wraps, meat rolls, vegetables rolls or tacos. For the reasons mentioned above it is important to stay away from inorganic meat particularly the red variety. If you must consume meat ensure that it is the organic variety which has essential fatty acids and not capable of triggering hormonal balance of any kind in the body.
2. Consume foods high in fiber content A good PCOS diet must include plenty of fiber rich foods. This is because fiber slows down the digestion of sugars in the body, thereby ensuring that there is no sudden insulin spike. Secondly it also promotes healthy estrogen metabolism which helps in reducing the elevated levels of androgens. Raw fruits and vegetables are excellent sources of fiber.
3. Have 5-6 small meals a day instead of 3 large ones One of the primary reasons for imbalanced body metabolism is big gaps between meals. When we eat three big meals a day (breakfast, lunch and dinner) our body tends to go into the fasting mode because of large time gaps between meals. Hence dieticians and nutrition experts now believe
that it is better to eat smaller meals more often during the day- say have small meals every 2-3 hours. When we do so, the body raises its metabolism every time we eat food in order to digest it. However if it is not practically possible for you to have frequent meals include healthy snacks ( like nuts, raw fruits and vegetables) between lunch and dinner when the time gap between meals tends to be the longest. It is important to mention here that it is best to learn how to listen to your body signals before deciding when and what to eat. Once you master the trick of listening to your body’s requirements you will eat according to your body clock and feel more energetic. 4. Include plenty of essential fatty acids (EFA) in your daily intake
Eating essential fatty acids (EFA’s) can make losing weight with PCOS actually possible! It also helps in regulating hormone levels in the body. Fish is considered to be an excellent source of EFA particularly, coldwater fishes like: Salmon Herring Mackerel Good vegetarian sources of essential fatty acids include:
Walnuts Flax seeds Almonds Dark green leafy vegetables like spinach and broccoli
5. Switch over to Organic fruits, vegetables and meat
In commercial (inorganic variety) of meat there are large amounts of hormones (estrogen) which are injected to make the animals grow faster, bigger and produce more milk. Women with PCOS generally have progesterone deficiency and therefore adding more estrogen into the system can worsen the symptoms. Hence it is best to switch over to organic foods (vegetables, fruits and meat) which contain more vitamins, minerals and healthier proteins whenever possible.
6. Cut out Coffee completely from your diet
Although this has not much to do with insulin levels, women with PCOS should avoid Caffeine completely since it is capable of increasing estrogen levels our body and contributing to the already existing hormonal imbalance. Research has indicated that even when you consume just 2 cups of coffee a day there is a significant boost in the levels of estradiol, a natural estrogen found in our bodies. Thus when we drink more coffee greater will be the amount of estrogen produced by the body thereby adding to hormonal imbalance in the body. For PCOS treatment natural remedies aimed at correcting hormonal imbalance in the body and maintaining insulin at the desired levels can go a long way to manage the issue better. With the help of simple diet and lifestyle changes PCOS symptoms can be handled better. Use the above dietary information to get started with PCOS natural treatment right away â€Ś However, if you are looking for the ultimate solution to get rid of ovarian cysts once and for all and a treatment plan that has already helped thousands of women world-wide get rid of this problem naturally then you need to take some extra steps.
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Published on Apr 17, 2014
A PCOS diet should form an integral component of any PCOS treatment program for holistic PCOS Cure. Diet helps in weight loss with PCOS trea...