PCOS or polycystic ovary syndrome is a very common hormone problem for women of childbearing age. PCOS can cause missed or irregular periods, excessive hair growth, acne, infertility, and weight gain. According to Johns Hopkins Medicine, insulin resistance affects 50 percent to 75 percent of people with PCOS. Insulin acts like a key that opens cells and lets in glucose, which is the fuel for energy for our cells. In the case of insulin resistance, insulin is unable to properly transport glucose to cells. This leads to increased amounts of glucose in the bloodstream (blood sugar), increasing the risk of diabetes.
According to chef and certified nutritionist Aathira Sethumadhavan’s recent Instagram post, if you’ve been diagnosed with insulin resistance or PCOS, you should prioritise “what should I eat rather than what pill should I take.” According to the expert, switching to a healthy diet and exercising consistently helps you take charge of your overall health and manage and prevent PCOS and insulin resistance.
Also read: 5 foods to eat on an empty stomach and 5 to stay away from
A Good Diet for PCOS and Insulin Resistance
A good diet is one that strikes a good balance of the following:
- Fruit
- non-starchy vegetables
- lean protein
- low-fat dairy
A good diet is one in which you limit your intake of the following:
Ultra-Processed Foods
- red meat
- refined sugar
- Refined Carbohydrates
- Saturated fat
The nutritionist says the most important thing is that this (balanced) diet is one you can maintain in the long term. “This means you shouldn’t resort to quick solutions or fad diets in which you eliminate something completely,” she says.
Also read: Battling prediabetes? These 3 nutritionist-approved tips can help control the condition
Bonus: Healthy and Delicious ‘PCOS Girl Dinner’ Kebabs
Along with explaining the basics of a good diet, the nutritionist has also shared a delicious and healthy “ultimate PCOS girl dinner” recipe – chickpea walnut kebabs with yogurt sauce. Chickpeas and Greek yogurt for protein, veggies for fibre, walnuts and olive oil for unsaturated fats and some dates for sugar cravings. Here’s how to make it:
1. Mash the cooked chickpeas and grind them together with all the other ingredients for the kebab mixture.
2. Mix well and make small kebabs. Fry them in olive oil.
3. Mix all the ingredients for the yogurt sauce.
4. Place the kebabs on top of the yogurt, top with the veggies, seed trail mix, chili pieces, and olive oil, and enjoy!
Watch The Full Recipe Video Here:
Disclaimer: This content including advice provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
