PCOD Polycystic ovarian disease is a condition which is experienced by one in every 10 women of reproductive age. PCOD can also trigger other health issues such as weight gain, diabetes, depression and cardiovascular problems. In this condition women ovaries produce immature or partly mature eggs in large number and after some time these become cysts in ovaries. This condition makes ovaries large in size and more secretion of androgens, which is leading toirregularity in menstruation cycles, infertility, abnormal weight gain, hair growth on face. 

But here we have one good news, we can control PCOD condition and associate symptoms by healthy diet and lifestyle modification. In many researches it is proved that eating healthy diet has big impact on PCOD.  

In the succession of eating healthy below are some points that can help you to plan a diet for PCOD patients to manage their symptoms and associated complication:

1. Low GI (glycemic index) Diet: A diet or meal with a low GI food are processed and digested slowly by the body, so that they do not increaseinsulin levels as fast as foods with a higher GI value. A low GI diet includes legumes, whole grains, seeds, nuts, some fruits, non-starchy vegetables, and other unrefined, low-carbohydrate foods.

Along with low GI you should also know high GI foods. Some example of high GI foods are cornflakes, sweet potato, carrots, sugars and melons. 

2. Include anti-inflammatory food item: Anti-inflammatory food helps body to maintain healthy weight along with hormone balancing. Anti-inflammatory food includes herbs, garlic, green tea, berries, fatty salmon, green and leafy veggies, and virgin oils etc.

3. Include more Vegetables and fruits – A PCOD patient should consumed 25gm fiber daily. Vegetables and fruits are excellent source of fibers with goodness of vitamins, minerals and antioxidants. High fiber veggies (HFV) and fruits are help in maintaining blood sugar levels and their slow digestion property help in decrease insulin production. 

HFV’s includes spinach, broccoli, cabbage, mustard greens, beans, cauliflower, cucumber, green gourds, carrots and these veggies should be consumed 2-3 times as a part of daily diet.
Some low GI fruits includes apples, berries, guava, papaya, pomegranate and guava are recommended as part of a PCOD diet plan.1-2 serving can be included as a daily part of PCOD diet.

4. Lean Protein – A lean protein contains less fat with good amount of protein which improves body’s metabolism also play important part in synthesis of hormones such as estrogen, insulin, testosterone. Hence, including lean protein sources are beneficial for managing symptoms of PCOD.
Lean protein sources are skinless chicken, egg whites, shrimp, tuna, salmon, low fat curd and tofu.

5. Methi seed – Many researches proved that methi seeds improves blood glucose by insulin resistance which is the vital to control PCOD and associated problem. You can have ½ to 1 teaspoon methi seed powder with water in empty stomach. Also, you can soak methi seed overnight morning have the water along with methi seeds.