Indian Food Diet Plan for PCOS by Naini Setalvad

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Indian Diet for PCOS
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• Todays woman is intelligent, hardworking and
  capable of reaching great heights but what is
  bringing her down? PCOS.
• PolyCystic Ovarian Syndrome is a slowly creeping
  lifestyle disease that is caused due to an
  imbalance in female hormones.
• From irregular periods, obesity, pigmentation,
  acne, to excessive body hair PCOS can have dire
  consequences.
• Mood swings, depression, anxiety and Infertility
  are additional cherries on the PCOS cake.

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• One of the hallmarks of PCOS is Insulin
  resistance. This blood sugar controlling hormone
  is linked to reproductive hormones in our body.
• Insulin levels rise with the intake of sugar and
  highly processed carbohydrates that lack fibre.
• This increase causes a domino effect among
  hormones, resulting in cyst development in the
  ovaries.

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• So how does one control PCOS? With food of
  course. Trust me, an Indian food Diet plan for
  PCOS is the only way!
• No crunch on carbs -Im sure you are tired of
  hearing- cut the carbohydrates, ditch the
  bread, roti and rice but I say keep it on!
• Just see that the grains are whole, organic and
  local. Be smart and combine them with vegetables
  as well as proteins and fats.

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• Quality of Carbohydrates is not the only one that
  you need to pay attention to for reducing blood
  sugar but also the quality of protein.
• When a grain is combined with dals and vegetables
  will help you formulate a balanced meal that will
  control sugar levels.

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• Fat is where it is at Do not be fooled into
  skipping out on your fat. Healthy fats like Desi
  cow ghee or coconut oil are preferred choices.
• Omega-3 provided by walnuts and flax seeds is
  known to increase insulin sensitivity and reduce
  inflammation, further helping you.
• Fats like nuts and seeds provide antioxidant
  vitamin E that benefits your skin too. I would
  have them as a snack if I were you.

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• Add on the anti-oxidants I have seen many of my
  clients suffer physiological and mental duress
  due to PCOS.
• 50 of your plate should be fresh, seasonal
  vegetables. Opting for local greens ensures that
  there is a lesser chance of them being doused
  with fertilizers and pesticides known
  aggravators of PCOS.
• With the temperatures going up you need to add in
  the gourd family, pumpkins, onions, lemons,
  capsicums and drumsticks to get your fill of
  antioxidants.

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• Our spice box may be the answer to PCOS. So do
  not forget to add on the spices like cumin,
  mustard seeds, coriander, turmeric to our food
  and condiments like ginger and a piece of
  cinnamon to our beverages.

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• Vitamin Vitality Im tired of telling all these
  young girls who come to my clinic to not
  disregard the importance of Vitamin D.
• It is actually a hormone and hence plays an
  important role in balancing other hormones.
• It is observed that those with lower vitamin D
  are more susceptible to PCOS symptoms. Another
  vitamin of importance is foliate.
• This vitamin has shown to lower blood sugar and
  cholesterol in women with PCOS. So add on your
  cluster beans, lady fingers, sorghum millet,
  sesame seeds and french beans to get your daily
  dose.

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• Mineral Magic If you ladies are frustrated with
  PMS and Periods, add PCOS to the mix and it is a
  different ball game.
• The flatulence, irritability and disturbed sleep
  can be curbed by adding on Magnesium. The Betel
  leaf is one of the highest sources of Magnesium.
• Have it with raw cocoa beans and fennel seeds
  daily. Even nuts like almonds and cashews can
  give you your magnesium dose.
• Magnesium will also help control sugar levels so
  its a double win.

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• Beware of toxins PCOS genes are a loaded gun
  and the environment is the trigger. It is best to
  beware of environmental toxins that can find
  their way into your food.
• Eat Organic, as much as possible. Limit animal
  products including dairy to prevent transfer of
  injected hormones.
• Even the utensils you use can be carriers of
  toxins. I avoid using plastic containers and
  aluminium vessels due to the toxins released.
• I make it a point only to use toxin free nail
  paint to prevent transmission of chemicals into
  my food.

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