Following a PCOS diet is important in managing and reversing symptoms in the long run. It helps keep your hormones balanced and also reduces the risk of complications like diabetes, infertility, and heart disease. However, you may be feeling lost and overwhelmed on where to start, especially if you are a vegetarian. There aren’t a lot of reliable, science-backed, PCOS-specific Indian vegetarian diets available online and we are here to fix that!
So where should you start? First, it is important to understand that there is no set diet for everyone with PCOS — PCOS manifests differently in different women; not everyone will have the same symptoms and root cause. So it is important to understand what works for you and what does not. Unfortunately that involves a lot of trial and error and can be time-consuming and stressful for some. A nutritionist can be of great help in this case as he/she will understand your body and dietary triggers, and customize a diet plan for you.
While there is no set PCOS diet, there are some general guidelines that can help you plan your meals wisely, especially if you are vegetarian. Your diet should be balanced and should contain foods from all four food groups mentioned below. Always choose the foods in green as they are great for women with PCOS. The foods in yellow can be eaten once in a while, and the foods in red should always be avoided. Fruits marked with the green dot have a low glycemic index (GI), a characteristic you should look for in the food you eat. Additionally you should always choose complex carbohydrates and unsaturated fats — vegetarian sources of these are marked with a green dot in the graphic below. Proteins are very important for women with PCOS. Although there are plenty of vegetarian options for proteins, we often don’t include enough protein in our diet. You just need to plan your meals in a way that will provide you with sufficient protein.
Overall, choose foods with a low GI, that are rich in complex carbohydrates, proteins and unsaturated fats like omega-3-fatty acids.
Below you can find a sample Indian vegetarian diet plan for women with PCOS.
Changing your diet to include foods like these will help reduce your insulin resistance, balance out your hormones and prevent inflammation. These foods will, of course, also provide you with the right vitamins, antioxidants and nutrients required for the healthy functioning of your body!
PLEASE NOTE: This is just a sample, generic plan and not a complete diet. A complete diet plan will be more detailed and will contain meals that are specific to your body and symptoms. It is advisable to speak with a nutritionist who can put together a diet plan that is tailor-made for you.
Disclaimer: Content on Veera is provided for informational purposes only and is not intended as medical advice, or as a substitute for medical advice given by a physician