Dealing With PCOS? Here Are Food Swaps To Support Your Health

Polycystic Ovarian Syndrome (PCOS) is a hormonal disorder that affects women. The condition has several symptoms, such as weight gain, facial hair growth, and irregular periods. However, making some changes in your dietary choices can help in managing PCOS symptoms. For women suffering from PCOS, swapping unhealthy foods with healthy alternatives can aid in weight management and hormonal balance. Nutritionist Pooja Malhotra shares some suggestions for your diet. In a video shared on Instagram, Pooja says, "Top healthy swaps if you are struggling with PCOS. Swap refined flour for complex carbs, dairy for plant milk, refined vegetable oils for Mufa and omega-3, all kinds of sugar with natural sugars, in short, all processed food with fresh home-good meals. Swap gadgets for sleep, plastic containers with steel and glass containers, sedentary lifestyle for activity and exercise."

In the caption, Pooja Malhotra explains these food swaps in detail: 

1. Refined flour with complex carbs

Complex carbs like millet, oats, legumes, and quinoa are rich in fibre and help in detoxification. They also provide essential nutrients and are a key factor in a weight loss diet. Unlike simple carbs, they do not cause blood glucose spikes.

2. Cow's milk with soy or nut milk

Dairy products can cause acne and also elevate your insulin levels. Replacing them with dairy alternatives will help in weight loss. 

3. Refined oil with healthy oil

Sunflower oil's use should be minimised. You should use olive/ peanut/ sesame/ avocado and other healthy oils such as mustard oil. Desi ghee and coconut oil can also be included in moderation.

4. All forms of sugar with natural sugar

White sugar, brown sugar, demerara, honey, jaggery and maple syrup can be replaced with sugars present in fruits, dates and dried fruits like raisins, berries etc.

5. Additional swaps

Swap gadgets with sleep, plastic containers with glassware and stainless steel and a sedentary lifestyle with exercise and activity for a better life and controlled PCOS symptoms. 

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