If you have polycystic ovary syndrome (PCOS), you are not alone. It is the most common hormonal disorder among women of child-bearing age. Ovaries that are enlarged with numerous cysts are just one of the symptoms. Other negative side effects on the body are abnormal periods, excess hair growth, acne and obesity due to excess male hormones being produced in the ovaries. To help combat these symptoms, you may consider changing your diet.
Breakfast Ideas
The International Council on Infertility Information reports that at least 30 percent of women with PCOS are insulin resistant. Insulin, a hormone produced by your pancreas, allows sugars from your blood to enter your cells where it is used for energy. With insulin resistance, your body cannot effectively use the insulin, and your pancreas produces more. The excess insulin in your blood is thought to boost male hormone production by your ovaries. To decrease the amount of insulin released, choose complex carbohydrates and control portion size. When choosing a breakfast cereal, look for cereals high in fiber and low in sugar. If you enjoy bagels, try whole wheat mini bagels, or just eat half of a whole bagel. To slow the rise of your blood sugars, consume protein with your breakfast. This could be as simple as adding peanut butter to your bagel, or eating eggs with toast. If you are short on time in the morning, try finding a high protein meal replacement bar.
Quick Lunch Solutions
A study published in March of 2006 showed that reducing your carbohydrate intake to less than 43 percent of your total intake may improve proper function to your ovaries. Therefore, lunches need to be light on the carbohydrates. If you're looking for an easy lunch, think salad topped with a protein source. Be cautious of salads with dried fruit or fresh fruit, as they can add on carbohydrates quickly. Avoid low-fat or no-fat varieties of salad dressing. They tend to take out the healthy fat and add more carbohydrates. If you need something portable, put your salad into a high-fiber sandwich wrap. Clear soups are also good choice.
Dinner Ideas
When planning your evening meal, think of your plate in three sections. Half of your plate should be filled with non-starchy vegetables, such as broccoli, green beans, salad greens or cauliflower. A fourth of your plate should be a protein source, and the remaining fourth should be your carbohydrate choice. Your carbohydrate choice should be a complex carb like whole grain pasta, brown rice or whole wheat bread.
Snack Time
If you are trying to avoid refined carbohydrates, snacks may be an important part of your day. If you are hungry, your willpower may decrease and junk food may be too tempting. Make sure you plan your snacks, and have healthy options available to you. Celery sticks or apple slices with peanut butter are quick and delicious. If you like cottage cheese, you could add a half cup of fruit to it. Carrot chips with hummus can satisfy your crunch cravings.
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