What to eat in pcod and what to avoid.

What to eat in pcod and what to avoid.

For PCOD (Polycystic Ovarian Disease), diet plays a significant role in managing symptoms and improving overall health. Here’s a guide on what to eat and what to avoid:

✅ Foods to Eat

1. High-Fiber Foods:

   • Help reduce insulin resistance by slowing digestion.
   • Examples: Broccoli, spinach, kale, cauliflower, lentils, beans, and oats.

2. Lean Proteins:

   • Help keep you full without spiking blood sugar.
   • Examples: Chicken, turkey, fish, tofu, and eggs.

3. Healthy Fats:

   • Reduce inflammation and improve hormone balance.
   • Examples: Nuts, seeds (flaxseeds, chia seeds), avocado, and olive oil.

4. Low-Glycemic Index (GI) Carbs:

   • Prevent blood sugar spikes.
   • Examples: Sweet potatoes, quinoa, brown rice, whole wheat bread.

5. Anti-inflammatory Foods:

   • Help reduce inflammation and regulate hormones.
   • Examples: Tomatoes, turmeric, ginger, cinnamon, and green tea.

6. Fruits (in moderation):

   • Low-sugar fruits are best.
   • Examples: Berries, apples, pears, and citrus fruits.

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❌ Foods to Avoid

1. Refined Carbs and Sugar:

   • Cause blood sugar spikes and worsen insulin resistance.
   • Examples: White bread, pastries, sugary drinks, and processed snacks.

2. Dairy Products:

   • Can increase insulin levels and aggravate symptoms.
   • Examples: Whole milk, cheese, and ice cream (opt for almond or coconut milk instead).

3. Processed and Red Meat:

   • Can increase inflammation.
   • Examples: Bacon, sausages, and cold cuts.

4. Fried and Fast Food:

   • Increases inflammation and contributes to weight gain.
   • Examples: Fries, burgers, and chips.

5. Sugary Beverages and Alcohol:

   • Spike blood sugar and cause hormonal imbalances.
   • Examples: Soda, energy drinks, and cocktails.

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💡 Tips

• Stay hydrated (drink plenty of water).
• Opt for smaller, frequent meals to maintain blood sugar levels.
• Combine carbs with protein and healthy fats to reduce sugar spikes.
• Regular physical activity and stress management (like yoga or meditation) also help manage PCOD symptoms.