Effective PCOD Diet for Indian Women: Expert-Recommended Meal Plan for Managing Symptoms

One in five women in India suffers from PCOD.

But what’s more alarming is the lack of awareness about this condition. PCOS is not a disease in itself, but a condition that can present itself in different ways.

PCOD is triggered by a hormonal imbalance that disrupts the ovulation process and results in irregular menstrual cycles. Common manifestations of PCOD are excess hair, sudden weight gain, insulin resistance, or hair loss. While, PCOD usually affects women of reproductive age, due to the changing lifestyles, girls as young as 15 years, are getting diagnosed with PCOD.

Did you know a female child is at a 40% increased risk of inheriting PCOS if the mother has it? 

Also Read: 7 Amazing health benefits of Panchamrit for pregnant women

What is PCOD after all?

PCOD or Polycystic Ovarian Disease is referred to as the condition where the ovaries produce partially mature or completely immature eggs in large numbers. These eggs over time can transform into cysts. Consequently, the ovaries enlarge and secrete a significant number of male hormones, also known as androgens. This can result in severe consequences including irregular menstrual cycles, weight gain, hair loss, infertility, and risk of miscarriages. They are also at a higher risk of developing diabetes, depression, high blood pressure, and cancer. 

Though there is no known prevention for PCOS, you can manage it with a proper diet and lifestyle. Obesity is one of the closely associated risk factors of PCOS. Statistics say about 80% of PCOS patients are obese. Also, researchers have found urban Indian women are at a higher risk of PCOS. This is because of the stressed lifestyle, poor eating habits, and lack of physical activity. 

Also Read: Amazing Ashwagandha for Women

Are PCOD and PCOS the same?

PCOS or Polycystic Ovarian Syndrome is another metabolic disorder found in women. The symptoms are fairly similar to those of PCOD. However, PCOS implies imbalanced hormonal activity in the reproductive years of a female. This imbalanced hormonal activity leads to the secretion of high levels of androgen. PCOS can get serious, so doctors recommend proper medical treatment. Because PCOS can lead to heart health risks and diabetes in the long term.

Also Read: Why do women need more sleep than men?

PCOD Diet for Indian Women

PCOD is a chronic condition that can be managed with the right diet. Our usual Indian diet is highly nutritious and eating simple home-cooked food can help curb this problem. Indian foods are packed with vitamins and minerals along with other essential nutrients. Diet is also the most crucial element in managing weight, keeping blood sugar under control, and building a strong immune system. If managed with a proper quantity-quality ratio, Indian foods are proven beneficial in weight loss and blood sugar regulation.

Indian Diet Plan for PCOD

1. Heal with Herbs and Spices

Indian herbs and spices not only add flavor to the food but also endows many health benefits. They are potent antioxidants and possess super anti-inflammatory actions that tend to ease the symptoms of PCOD.

2. Say Hello to Healthy Snacks 

India has a whole spectrum of non-fried snacks. Let dry roasted chickpeas, roasted lotus seeds or makhana, roasted pumpkin seeds, sugar-free laddus, cashews, and almonds dominate your snack time. They have huge amounts of proteins, vitamins, and minerals like zinc and magnesium.

3. Let the Lentils in

Indian diet has a huge variety of lentils. Studies show that lentils have rich fiber content with a low glycemic index. This allows lentils to maintain the fluctuation of insulin levels in the blood. Always add a variety of lentils and pulses to your diet.

4. Go Green

Greens are a huge part of the Indian diet. And green vegetables are undoubtedly helpful in not only building immunity against diseases but also, antioxidants which help in maintaining the BMI. You can also start your day with a glass of green juice to detoxify your body and boost your metabolism. Another important green is green tea. It aids in relieving stress and regulates the body’s metabolism.

5. Pro Protein Meals

Lean proteins like fish, chicken, and tofu are simple proteins that do not irritate the gut and also, help in maintaining weight.

6. Choose your Flour right

While wheat is a staple in the Indian kitchen, millets, jowar, or bajra, are also widely cultivated in the country. Women suffering from PCOD should switch their regular wheat flour with any multigrain flour or millet flour. The high-fiber flour satiates your hunger and keeps you full for longer. Quinoa, oats, or cereals with bran can also aid in weight loss.

7. Fall in love with fruits

Fruits are packed with healthy nutrients. Women suffering from PCOD must eat 2 fruits every day. The ideal ratio is 2 servings of fruits and 3 servings of vegetables. High in fiber and vitamins, a bowl of fruits satiates your sweet tooth while satiating your hunger and keeping you full.

8. Warm Water and cinnamon

Women suffering from PCOD are recommended to sip warm water with cinnamon at night. This aids in washing out toxins from the body. Cinnamon is rich in antioxidants. Cinnamon also improves insulin sensitivity and reduces insulin resistance.

Dietary Tips for PCOD

• Minimize your oil consumption.
• Eat a bowl of fruits before your lunch.
• Include 3 cups of vegetables in your diet.
• Avoid alcohol and soda, go for nimbu pani instead.
• Drink 3 – 4 cups of herbal teas. 

Eating Tips for PCOD

• Drink water 30 minutes before a meal to control over-eating.
• Eat slowly and chew the food well for improved digestion. This further aids in weight management and reduces the risk of insulin resistance.
• Women suffering from PCOD must eat a nutritious breakfast early in the morning. This not only prevents over-eating but also helps in better regulation of weight and blood glucose.
• Try to finish your dinner 2 hours before bed. Delayed dinner can lead to indigestion and disturbed sleep. 
• Maintain a healthy sleep routine and make sure to get 8 hours of undisturbed sleep every night. In case you are having problems falling asleep, then try home remedies, warm baths, body massage, and aromatherapy.
• Women with PCOS should always give importance to physical activities. Experts suggest that these women should do at least 180 minutes of exercise or workouts every week.
• Women affected by PCOS should learn to manage their stress levels. Stress is another factor that may increase insulin resistance and cause type 2 diabetes. Experts suggest yoga, meditation, and breathing exercises for managing stress levels.

Foods to avoid

• Not all veggies are beneficial when it comes to PCOD. Starchy vegetables like yams and potatoes should be cut out as they inflict hormonal imbalance.
• Oils that have higher omega-6 content must be avoided. For instance: soya oil, vegetable oil, etc.
• Processed meats that have high salt content must be avoided at any cost. They have high levels of cholesterol and saturated fat content.

Your Takeaway!

PCOD is a chronic condition that can be managed with  Ayurvedic medicines and simple dietary changes, lifestyle modifications, and stress management. Because the complications of PCOD are physical manifestations like hair growth or obesity, it is important to focus on the mental well-being of the patient.