PCOS Diet Recipes | A BOWL OF GOODNESS

Nutrition, PCOS

Are you suffering from PCOS? Are you tired of consuming medications to control your PCOS? If the answer is yes, then you have come to the right place! PCOS or Polycystic Ovarian Syndrome is one of the most common conditions among women and teenagers. With over 1 million cases of PCOS being reported in India every year, this condition is more common than ever. Although this condition is chronic and lasts life-long, with a few lifestyle changes, it too can be managed.

 

PCOS symptoms include irregular menstrual cycles, excessive hair growth, painful cramps, insulin resistance, tiredness, and so on. In this article, we will show you the secret to curing your PCOS simply with the help of adopting a healthy lifestyle and a PCOS Friendly Diet.

 

“Scroll down for some delicious and nutritious recipes for a PCOS friendly diet!”

 

Four Proven Methods To Manage PCOS

Did you know that PCOS does not require heavy medication or surgery to be cured? Yes, that is right.

 

PCOS has been referred to as a lifestyle as opposed to disease by several specialists and with the right changes to your lifestyle, you too can successfully manage your PCOS.

 

Here are some tried and tested hacks to help you manage your PCOS:

1. Eat clean to maintain healthy ovaries: Your diet is perhaps the most crucial factor when it comes to managing your PCOS. With a combination of good, clean, and nutritious food along with the right physical exercise, you can easily manage your PCOS.
2. Kick the stress out: Stress is your health’s worst enemy. The impact stress has on your mental and physical health is extraordinarily harmful and cutting back on stress can drastically help you cope with PCOS. Destress activities such as listening to songs or reading books Finding a new activity, especially one that engages your body and mind can help manage PCOS.
3. Practice Yoga for the body and soul: Yoga is one of the most efficient and tried and tested methods of managing PCOS. Targeted yoga can help improve regularity, control hormones, and even relieve you of other symptoms. Dedicated yoga routines for at least 30-40 minutes can go a long way in helping you manage your PCOS. Apart from this physical exercise in the form of Jogging, walking, strength training are all great activities too.
4. Positive mind, Positive Body: A positive attitude is very important in any recovery journey. A positive “can-do” attitude can help you stick to your new healthy lifestyle, adapt to change, and also improve your overall sense of well being.

 

Are you looking to manage your PCOS with the help of a proper nutrition plan? Fertility Dost offers a great PCOS management plan to help you manage your PCOS with a holistic approach.

 

But What Is A PCOS Diet And How Do I Follow It?

As intense as the term “PCOS Diet” sounds, it’s all about following a set of rules as opposed to following a rigid diet. A PCOS diet typically follows a set of rules as follows

1. It is not about “No Carbs” but rather “Slow Carbs”- A common misconception among women is that completely cutting out carbs can cure infertility, but this is far from true. Carbohydrates are an essential part of every diet, and a PCOS friendly diet should focus on including healthy carbs such as oats, whole wheat, whole grains, and so on while cutting back on refined and processed flours.
2. Promote Protein:  Protein is no doubt another essential aspect of every diet. Regardless of whether you are a non-vegetarian or not, you need to focus on including healthy sources of protein in your diet. For vegetarians, lentils, soya, tofu are all excellent sources and non-vegetarians can include healthy lean meats such as chicken and fish and also eggs for the best experience.
3. Oh My Omega!: Fatty acids such as Omega 3 fatty acids and Omega 6 fatty acids are extremely essential components of a healthy diet and have proven to have tremendous benefits for women suffering from PCOS. Flaxseeds, chia seeds, and some nuts are great sources of it and you may also consider supplements.
4. Fix the Fibre: Fibre is a great component to improve overall body functioning. Fiber can help with insulin resistance and is a great addition to a PCOS diet.
5. Think Oils: Yet again a common misconception is that a PCOS diet should be fat-free. Healthy fats in the form of monounsaturated fatty acids can be a great addition. A PCOS diet should cut back on refined oils and include natural oils such as coconut oil.
6. Healthy Food, Healthy Body: Avoid instant foods or fast foods as they tend to have extremely high levels of unhealthy sodium, sugars, and fats. Switch to more organic, fresh, and homemade options instead to see better results.
7. Hydrated Body is a Happy Body: Water is yet again one very essential component. Focus on hydration and ensure that you consume at least 2-3L of water per day. Fresh pressed juices without sugar and infused waters can also act as a great way to keep yourself hydrated and flush out toxins.

 

Is A PCOS Diet Plan Worth Following And How Can It Help Me?

Women with PCOS are often found to have higher than normal insulin levels. Insulin is a hormone that’s produced in your pancreas. It helps the cells in your body turn sugar (glucose) into energy. If you don’t produce enough insulin, your blood sugar levels can rise. This can also happen if you’re insulin resistant, meaning you aren’t able to use the insulin you do produce effectively. A PCOS diet plan to lose weight can also be extremely beneficial.

 

If you’re insulin resistant, your body may try to pump out high levels of insulin to keep your blood sugar levels normal.

 

“Too-high levels of insulin can cause your ovaries to produce more androgens, such as testosterone”.

 

Insulin resistance may also be caused by having a body mass index above the normal range. Insulin resistance can make it harder to lose weight, which is why women with PCOS often experience this issue.

 

A PCOS diet works by providing an all-round, holistic balanced diet focusing more on natural ingredients and cutting back on processed or refined foods. By increasing the amount of natural food in your diet, you can help significantly bring down insulin levels thereby serving as an effective solution to insulin resistance.

 

Delicious PCOS Diet Plan Recipes For Weight Loss

Did you know that PCOS can be managed by just simple changes to your diet? Nutrition plays a major role in managing PCOS and allied symptoms such as acne, irregular menstrual cycle, and insulin resistance. A fiber-rich, natural diet can drastically help you manage your PCOS condition. Here are two super easy, nutritious, and delicious PCOS diet-friendly recipes to incorporate into your cooking plan!

 

Protein Packed Dhokla

 

Dhokla is a delicious and easy to prepare Gujarati dish that all of us love. This twist to the traditional khaman Dhokla recipe is packed with protein and is the perfect dish to include in your PCOS Diet. Made with chana dal, this dhokla is not only nutritious but also very delicious and easy to prepare.

Why Chana Dal?  Chana Dal is rich in folic acid and protein which can help improve fertility. It is also high in zinc and provides several essential vitamins and minerals to improve body functioning. This is also perfect for vegetarians as it helps you reach your daily protein intake goal. This protein-rich superfood can also help regulate and regularise your periods.

How Often Must I Consume ThisChanna Dal? Protein is an important component of your daily nutrient intake. That being said, you must include Chana Dal in some form at least once a day in your diet. This Khaman Dhokla is an easy way to effortlessly include the goodness of chana dal. Avoid consuming this at night as it may cause acidity. This meal is perfect for the day time.

 

Ingredients

• Chana dal 1 cup
• Grated ginger 1 tsp
• Haldi powder 1/2 tsp
• Green chili chopped Optional
• Salt As per taste
• Any Cold Pressed oil 1 tsp
• For tadkaAny cold-pressed oil 2 tsp
• Mustard seeds 1 tsp
• Curry leaves 10
• Green chilies 4-5
• Salt 1 tsp
• Bura 1 tbsp
• Coconut powder 1 tbsp
• Chopped coriander leaves

 

Method:

1. Wash and Soak chana dal for at least 8 hours.

2. Drain the water and grind soaked chana dal into a fine paste adding half cup water.

3. Cover and let the batter ferment for 6-8 hours.

4. Add Haldi powder, ginger, chili, salt, and water to the fermented batter and mix well.

5. Pour the chana dal batter in a greased cake tin or a container and keep it in a steamer.

 

*For steaming in a kadhai, take 2 cups of water in a kadhai, put a steel stand, and Switch on the

gas.

1. When water comes to a boil, keep the container with batter in the kadhai.

2. Cover the kadhai and cook for 20-25 minutes on medium flame.

3. Add more water to the kadhai if needed.

4. After 20-25 minutes, check with a knife. If the knife comes out clean, remove the dhokla

from kadhai.

5. If the knife doesn’t come out clean, cook dhokla for 5- 10 minutes more.

6. Let the dhokla cool down and cut into pieces.

 

*For tadka, heat oil in a kadhai.

1. Add mustard seeds, curry leaves, green chili, salt, sugar, coconut powder, and chopped

coriander leaves and 1 cup of water.

2. Let it come to a boil and then pour it on the dhokla.

3. Garnish dhokla with chopped coriander leaves and serve with sweet tamarind chutney.

 

Oats Poha

 

Poha is a classic Indian dish that is loved by everyone. This delicious oats poha recipe is a twist on this beloved dish, packed with the goodness and fiber of rolled oats and fresh vegetables to make for a healthy and delicious snack or meal item.

 

Why Consume Oats? Oats have time and again been viewed as a superfood by several nutrition experts. Oats are packed with complex carbohydrates that are very good for people suffering from PCOS as it can help tackle insulin resistance. Oats are a great alternative to unhealthy processed flours and can help manage blood sugar, provide roughage and energy.

 

How Often Must I Consume Oats? Oats are a great source of healthy carbohydrates and hence including it in your diet at least once during the day is highly recommended. It is one of the most nutritious foods and rolled oats are easily available in the consumption market. This can be consumed in any form, you can also experiment by including oats in your smoothies or chapati dough. The best part about rolled oats is that it is very quick and easy to prepare and is an ideal food item for any time of the day.

 

Ingredients

• Rolled oats- 1 cup
• Onion- 1 medium-sized
• Tomatoes- 2 medium-sized
• Capsicum- ¼ cup
• Green chilies- 2 (adjust according to taste)
• Cashew- 5-6
• Curry leaves- 10-15
• Oil (Cold Pressed)- 1 tbsp
• Salt to taste
• Turmeric- 1 tsp
• Water- 1 cup

 

Method

1. Take a wok and dry roast oats for 2-3 minutes, stir continuously and carefully. Transfer in a

plate.

2. Now, in a wok heat the oil, add curry leaves, cashews. After 10 seconds add onions and green

chilies. Sauté till onions are light brown. Now add capsicum sauté for 1 minute then add

tomatoes.

3. Add turmeric, salt.

4. Carefully add oats and mix well. Add water and put on the lid. Cook on a medium flame for 5

minutes or till water evaporates.

5. Serve hot.

 

Enjoyed these recipes? Let us know in the comments down below! Share this recipe with friends and family and let us know your experience.

 

Fertility Dost is India’s leading platform for infertility. Our PCOS management program is specially designed to provide you with a holistic approach to solve all your issues. Want to know more? Contact us now to book your first free consultation call.

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