- by Dr Sheetal Chhabria
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- May 12 2017
PCOD-PCOS-managing insulin resistance
Instead of refined, processed foods eat wholegrain foods. Also, try and eat whole fruit instead of fruit juice which will maintain insulin and blood sugar levels.
Eat foods that are rich in fibre as they will also cause a slower, more controlled rise in insulin and blood sugar levels.
Include vegetables and legumes in your diet as they are rich in fibre and nutrients and will help control your sugar levels.
Combine protein and carbohydrates as protein aids to regulate the blood sugar rise caused by the carbs.
To manage cravings and hunger pangs, eat small, healthy meals more often and NEVER miss breakfast!
Pregnancy - If you are trying to conceive, it is extremely important to consider whether you are getting the right amount of nutrients in your PCOS diet. For advice and support and on following a healthy PCOS diet, consult a well- qualified nutrition professional.
It has been established that (SHBG) the sex hormone binding globulin is generally low in women with PCOS. Lignans, found in sesame and flax seeds, carrots and chickpeas are known to increase this.
How can a nutritionist help you?
Whilst some people will feel comfortable formulate their own nutrition and fitness program, others may need additional support. Those who feel they do not have the required experience and knowledge may benefit from consulting a well- qualified nutrition professional.
If you do decide to look for professional support, your physician will usually begin by gathering facts and figures about your current lifestyle and diet.
They will also take particular body measurements to check if you are underweight, overweight or carrying surplus weight around the middle. This is so they can construct an effective, realistic nutrition program including a customized diet for PCOS, especially for you. This may involve you contributing a food diary. You will be asked to document everything you have eaten over a period of time before or during the sessions, with particulars of your moods and menstrual cycle included.
At this initial stage you will also have the chance to discuss any dietary requirements or related health issues that will need to be considered when designing your PCOS diet.
A nutrition professional will not be able to cure the disorder, but they can aid you with personal support and advice about simple alterations to exercise and eating methods. They will explain how these changes may help ease symptoms of PCOS and help control the condition. In addition to making dietary modifications, an important factor in weight management is physical activity. Whilst exercising does support weight-loss, it can also enhance how the body uses insulin.
When consulting a qualified nutrition professional, keep in mind they are not just there to give you a kick-start to weight-loss. They are also there to observe your progress and to provide ongoing advice, motivation and support.
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