Although, there is no specific vegetarian diet for PCOS however, some plant-based foods may prove beneficial in minimizing or relieving the signs of Polycystic Ovarian Syndrome. Moreover, strictly following a vegetarian diet can effectively manage and reverse the signs of Polycystic Ovarian Syndrome, or PCOS.
Such vegan diet can also aid in hormonal balance and lower the risk of infertility and diabetes. Here, we’ve listed down science-backed facts about certain vegan diets that are amazing for reducing the signs and risks of PCOS. So, keep reading to know!
8 Amazing Vegetarian Diets for PCOS
Cruciferous vegetables like broccoli, brussel sprouts, and cabbage are low-calorie and have a high quantity of folic acid. They are enriched with phytonutrients that are capable of minimizing inflammation. These leafy green vegetables also contain an excess amount of magnesium which has a role in coping against insulin resistance and hyperandrogenism in women with PCOS.
Red and Green Bell Pepper
Bright vegetables like red and green bell peppers contain a large number of antioxidants. Reactive oxygen species damage ovarian tissues leading to metabolic disorders in women suffering from ovarian cysts. Intake of bell peppers loaded with antioxidants can help counter this oxidative stress by promoting follicular maturation and oocyte formation.
Sweet potatoes are a great source of dietary fibers and antioxidants, particularly beta carotene (also known as provitamin A). Various metabolic failures like oligomenorrhea cause oxidative stress in the body due to PCOS. Enriched with antioxidants and fibers, sweet potatoes can be a good addition to the diet of women with PCOS.
The nutrition profile of Pumpkin is loaded with phytonutrients. According to research, pumpkin seeds or pepitas contain nutrients that help in fighting PCOS. Beta-sitosterol (type of plant sterol) in these seeds hinders the conversion of testosterone to DHT (dihydrotestosterone- an androgen), thus controlling hair fall and cholesterol level.
Pumpkin seeds are also a good source of essential fatty acids (EFAs) that help the body regulate hormonal discharge. EFAs also stabilize blood sugar and synchronize the menstrual cycle by optimizing insulin levels.
Kale is very nutritious as it is loaded with many vitamins and minerals. It contains a very low amount of fats, making it favorable to balance your diet. Kale also contains flavonoids like quercetin and kaempferol, which effectively control inflammation and depression, the basic issues of women facing PCOS.
Spinach contains a variety of nutrients including fibers, vitamins, and folic acid. Women with PCOS are more likely to gain weight. They have an abnormal level of insulin in their bodies. Metabolic profiling of overweight PCOS patients after administration of spinach-derived thylakoid supplements showed a reduction in insulin resistance and testosterone levels.
Artichokes are very high in fibers, essential to balance out blood sugar levels. The presence of cynarin and silymarin in artichokes helps them regulate hormone metabolism. Luteolin improves and balances the level of cholesterol. Artichokes are also very rich in antioxidants. All these regulatory processes are crucial in coping with the adverse effects of PCOS.
Arugula is a peppery green vegetable characterized by a very distinct taste. It is loaded with phytochemicals and fibers but is low in carbohydrates and fats. Arugula also has a variety of vital nutrients including folate, potassium, and calcium. Food rich in dietary fibers is essential for PCOS patients as it helps them fight against oxidative stress and metabolic disorders like hyperandrogenism, hirsutism, and insulin resistance.
Symptoms of PCOS are different in every woman that’s why no specific diet can be recommended. However, some vegetarian foods may help relieve the signs of PCOS by reducing body inflammation and bloating. Hopefully, this article will provide you enough information about some amazing foods that may help relieve the painful PCOS symptoms in the long run.