Important Guidelines to Improve Insulin Sensitivity and Control PCOS
Dt Sheetal chhabria
Vasanth nagar, Bengaluru Feb 9, 2017
Although there is no known cure for PCOS yet, following a few simple guidelines and bringing about a few changes in the lifestyle can help a lot in managing PCOS symptoms naturally.
- Consume whole grains instead of processed and refined foods and whole fruits instead of fruit juices in order to maintain blood glucose and insulin levels.
- Eating foods rich in fiber also lead to a slower, consistent and controlled rise in blood sugar and insulin levels.
- Some healthy fiber rich foods are legumes and vegetables that also provide necessary nutrients for the body.
- Combine proteins and carbohydrates together because proteins help to regulate the blood glucose spike caused by carbohydrates consumption.The diet post 6 pm should be more high in protein and less in carbohydrates as this does not release insulin spike in the body and so due less release in insulin conversion to fat is low .
- Eat regularly but not too frequently. Divide your foods into 3 to 4 meals and eat them every 4 to 5 hours in order to improve insulin sensitivity and prevent cravings for unhealthy snacks. Also, never ever skip breakfast.
- Limit salt intake to less than 2400 milligrams per day. Use other seasonings such as lemon juice, vinegar, pepper, herbs, mustard and spices instead.
- Limit the intake of processed foods such as cured meats, smoked meats, salted nuts, canned vegetables, sauces, chips and marinades.
- Give up regular cooking oil and choose unsaturated oils such as olive oil and corn oil.
- Snack on healthy nuts and seeds such as almonds, walnuts, pecans, sunflower seeds and flax seeds that are rich in monounsaturated and polyunsaturated fats.
- Eat 2 to 3 servings of fish every week in order to load up on essential fatty acids that are beneficial for controlling PCOS symptoms.
- Choose healthy cooking options such as baking, grilling, broiling, boiling and steaming instead of deep frying.
- Eat protein with every meal because proteins have a stabilizing effect on sugar that is released by the carbohydrates.
- Avoid sugar in all forms – refined sugar, high fructose corn syrup and even artificial sweeteners.
- Drink 3-4 litres of water every day. You can add some tasty twist to your water by adding fresh cucumber, mint, berries or lemons to it.
- In order to promote healthy weight loss of 1 pound per week you can reduce 500 calories from your present maintenance calorie level and in order to reduce 2 pounds per week reduce 1000 calories from your daily maintenance calorie level.
- Women with PCOS are at much higher risk of heart diseases and diabetes, so it is best not to aggravate the risk further by smoking.The ketogenic diet works very well on pcod /pcod cases.
- Have enough sleep every night because a lack of sleep can affect hormones and worsen the symptoms and problems.
- Stay physically active and make exercise a part of your healthy lifestyle. Just like diet, exercise also plays a vital role in improving PCOS symptoms because it is a great way to enhance insulin sensitivity and restore the balance of the reproductive hormones. In addition, exercises also help in weight management and promoting weight loss.
- A combination of aerobic exercises for 30 minutes along with some strength training is the best option.
- Keep a track of your periods and make it a point to consult your doctor if you are missing your periods consistently for several months or if there is a gap of more than 40 to 50 days between two periods. The absence of regular periods increases the risk of endometrial cancer.
So, now that you have a clear idea about the PCOS foods to eat and avoid for promoting effective PCOS management and controlling weight gain issues, plan out a low GI diet accordingly and lead a happy and healthy life without worries.