PCOS insulin resistance diet plan consists of fiber-rich, high protein, good-fat, fermented, whole, unprocessed, and anti-inflammatory foods.
- Early morning drink @ 6:30 am: Mulethi water
- Breakfast @ 9 am: Sprouts and palak idli with chutney
- Mid-morning meal @ 11 am: Creamy roasted cauliflower soup with garlic and onions
- Lunch @ 1 pm: Millet rice with rajma curry and buttermilk
- Evening snack @ 4 pm: Roasted makhana with mint tea
- Dinner @ 7 pm: Moong and methi chilla with radish chutney
Consult 19 years experienced Chief Nutritionist Vasanthi for expert advice and a personalized diet plan. In-person consultation at HSR, Koramangala, Bellandur, Haralur, and video consultation across India.
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Table of Contents
PCOS insulin resistance
Insulin resistance and PCOS are linked to one another. Obesity and lack of physical exercise are the two main factors that affect insulin resistance. The common problem faced by women suffering from PCOS is insulin resistance which increases the risk of type 2 diabetes.
Losing weight can cause insulin resistance to improve with reduced PCOS symptoms. Some of the common symptoms the women with insulin resistance PCOS are
- Fatigue
- Increased urination
- Pigmentation of the skin in the armpits and the area behind the neck.
- Increased thirst and appetite
- Cravings for sugary and salty foods
- Acne
The slow insulin response can accumulate glucose in the blood and alter the way the body reacts to sugar in the body. The risk of insulin resistance may increase after the age of 40 in women with PCOS. Women who are obese with hypertension and lead a sedentary lifestyle are more prone to insulin resistance.
PCOS Insulin resistance can be reversed by following a balanced, nutritious diet and indulging in any form of physical exercise for most days of the week. Stress management and regular sleeping patterns can help ease insulin resistance.
Hormonal imbalance can be reversed with changes in diet and lifestyle. The primary dietary habits that raise blood sugar levels are carbohydrates, which are mainly found in bread, pasta, white rice, sweets, and pastries.
The Ultimate PCOS Insulin Resistance Diet Plan Guide
PCOS Insulin resistance diet must include fiber-rich foods and good-quality proteins. Fiber slows down digestion and the rapid release of glucose in the bloodstream. Cutting down your carb intake and increasing physical activity can help reduce insulin resistance.
Fibers are found in many fruits, vegetables, whole grains, legumes, and nuts. Here are a few fiber-rich sources to add to your diet,
- Fruits – Apples, guavas, bananas, pears, oranges, grapes, strawberries, kiwi, and pears.
- Vegetables – All kinds of guards, banana stems, greens, carrots, beetroots, bell peppers, fresh beans, broccoli, and cauliflower.
- Whole grains and legumes – Lentils, pulses, chickpeas, oats, millet, whole wheat, barley, ragi, jowar, bajra, and quinoa.
- Nuts – Almonds, walnuts, pistachios, and peanuts.
Avoid peeling fruits and vegetables with edible skin to avoid losing fibers from them. Wash the fruits and vegetables well before cooking and consumption to remove dirt and impurities from the skin. Fruits like pineapple, oranges, and dragon fruits do not contain edible skin.
The Best Protein Sources for a PCOS Insulin Resistance Diet
Protein sources do not provide any fiber but possess a high satiety value which keeps you full for longer periods avoiding the cravings for unhealthy food items. Proteins are extremely nutritious that assist in weight loss.
Deskinned chicken, pulses, legumes, and fish are good protein sources that prove beneficial for insulin resistance.
The Best Anti-Inflammatory Foods for a PCOS Insulin Resistance Diet
Inflammatory foods can trigger the symptoms of insulin resistance and PCOS. Inflammation may result due to obesity and high androgen levels.
Fatty fishes like salmon and mackerel, tomatoes, broccoli, all types of greens, mushrooms, green tea, avocados, and olive oil are some of the anti-inflammatory foods to include.
Foods to Avoid with Insulin Resistance PCOS
Avoid Refined and Simple Carbohydrates
Refined carbohydrates available in processed foods get absorbed at a rapid rate in the bloodstream and create sharp spikes in blood sugar levels.
- Soft drinks and sodas are examples of beverages high in sugar.
- Refined foods like white bread, polished rice, pasta, and breakfast cereals.
- Sweetened yogurt and fruit juices.
- Baked products, pastries, and confectioneries.
- Flavored milkshakes and ice creams.
Health Risks of Red Meat and Processed Meat
- High consumption of red meat and processed meat can cause inflammation and lower progesterone levels.
- Red meat and processed meat are rich in saturated fats which can result in weight gain.
- The high sodium levels in processed meat can cause inflammation and alter the hormone levels in the body.
Expert Tips for PCOS Insulin Resistance Diet
A healthier diet plan can help in managing PCOS Insulin resistance and reduce the symptoms to a greater extent.
- Substitute for high-fiber foods instead of starchy and processed foods.
- Choose healthy fruits and vegetables for snacking rather than chips and muffins.
- Opt for natural food sources that are available seasonally instead of frozen and canned foods.
- Add whole grains and legumes in place of refined and polished foods.
The Ultimate PCOS Insulin Resistance Lifestyle Guidance
- Physical exercises that involve cardiac and aerobic exercises can help in weight loss and improvement of PCOS symptoms and insulin sensitivity. It also helps to reduce testosterone levels in the blood.
- Weight loss can improve your reproductive health and boost ovulation.
- Healthy sleeping patterns can help you lose weight and reduce body fat. Obesity may result due to reduced sleeping hours.
- Chronic stress can cause increased production of cortisol hormone which is directly linked to insulin resistance and belly fat.
- Yoga, meditation, and relaxation techniques can help in reducing your cortisol levels.
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FAQs
How can I reduce inflammation in my body from PCOS?
A healthy diet and regular physical activity reduce inflammation in your body. Effective weight management and improved insulin resistance lower inflammation. Avoid foods that trigger inflammation like refined foods, processed foods, fried, and fatty foods. rely on healthy sources like fruits, vegetables, leafy greens, and foods rich in omega-3 fatty acids for better health.
How can I reduce insulin resistance with PCOS?
Insulin resistance can be improved with dietary modifications and exercise. Including anti-inflammatory foods and proper stress management may help to reduce insulin resistance. Fresh vegetables, fruits, whole grains, lean meats, fatty fish, and olive oil improve insulin resistance and the symptoms of PCOS.
How can I reverse insulin resistance naturally with PCOS?
Following a healthy diet rich in fiber, proteins, vitamins, and minerals, regular exercise, adequate rest, stress management, and avoiding foods with high glycemic index can assist you in reversing insulin resistance naturally. Shifting to an active lifestyle and weight loss can drastically reduce insulin resistance. Regulating your portion size and excluding foods rich in saturated fats and trans fats can reverse the condition.
How do I stop insulin resistance with PCOS?
Insulin resistance cannot be stopped all of a sudden but can be slowly reversed with dietary changes and lifestyle modifications. High-fiber foods are rich in complex carbohydrates that slow down digestion and reduce drastic blood sugar spikes.
Refrain from consuming sugary desserts, sodas, sweetened fruit juices, and refined foods. Intermittent fasting can have a significant impact on reducing insulin resistance. Intermittent fasting is considered the best treatment to prevent the recurrence of the condition.
Is a high-protein diet good for PCOS?
A high-protein diet helps in effective weight management during PCOS conditions and the prevention of type 2 diabetes. 60-80 gm of protein is recommended for women with PCOS. Proteins are extensively found in lean meats, lentils, beans, peas, eggs, and fatty fish. Protein-rich foods help to stay full, improve metabolism, reduce cravings for sugary foods and desserts, and help you to choose wisely over healthy options.
What are the best fruits for insulin resistance PCOS?
Apples, bananas, oranges, pomegranates, red grapes, papaya, watermelons, pears, cantaloupe, kiwis, strawberries, and plums are the best fruits for insulin resistance PCOS. Fruits are rich in antioxidants, fiber, essential vitamins, and minerals, and low in the glycemic index so does not spike up sugar levels all of a sudden. Fruits also reduce sweet cravings.
What foods decrease insulin resistance with PCOS?
Unprocessed and whole foods, natural foods, dark-colored fruits, fiber-rich vegetables, leafy greens such as spinach, kale, and lettuce, cruciferous vegetables, and foods rich in omega-3 fatty acids help in reducing insulin resistance with PCOS. High-fiber foods fight against weight gain with restrictions on processed and fatty foods. lean proteins found in legumes, grains, skinless chicken, and fatty fish increase your satiety value and keeps you full for long hours.
What foods reduce inflammation in PCOS?
Anti-inflammatory foods like avocados, grapes, tomatoes, broccoli, leafy greens, mushrooms, green tea, olive oil, and fish like salmon, sardines, and tuna boost metabolism and reduce inflammation in PCOS. Foods rich in omega-3 fatty acids like nuts, seeds, olive oil, avocados, and fatty fish are naturally anti-inflammatory that helps to reduce inflammation.
What foods should I avoid with insulin resistance PCOS?
Processed foods like cakes, cookies, and candies, processed meats like sausages, hot dogs, salami, and hamburgers, fried foods like chips, French fries, deep-fried chicken, and fried corn chips, butter, mayonnaise, margarine, red meats, commercially bought sugary cereals, desserts, sugary drinks, sodas, foods prepared with refined flours like white bread, pasta, rolls, and pizza should be avoided with insulin resistance PCOS.
What is the Indian diet plan for PCOS and insulin resistance?
Millet dosa, multigrain roti, whole wheat parathas, sprouted grains, roasted nuts, spicy puffed rice, ginger drink, detox drinks, dal khichdi, green salads, brown rice, jowar roti, all types of vegetable curries, vegetable upma, fruit salads (excluding chickoo and custard apple), ragi dosa, and bajra adai are some of the foods to include in the Indian diet plan for PCOS and Insulin resistance.
What lifestyle changes are good for insulin resistance PCOS?
Switch to a more active lifestyle from a sedentary life. Indulge in resistance training, strength training, aerobic exercises, and yoga. Swap the cooking methods from deep-frying to steaming and boiling to retain their nutritional contents. Make the habit of drinking more water and detox drinks to cleanse your body and flush out the toxins. Include more fiber in the diet and reduce the consumption of simple carbohydrates.
What should I eat for PCOS with insulin resistance?
Healthy foods like fruits, vegetables, whole grains, nuts, seeds, lean meats, fatty fish, and eggs form a perfect diet for PCOS insulin resistance. An anti-inflammatory and low GI diet turns out to be more effective in improving the symptoms of PCOS insulin resistance. Fiber keeps you full for long hours after the meal and aids in healthy weight loss with PCOS. High fiber diet lower insulin resistance and reduces total body fat.
Which veg food is rich in protein for PCOS?
Lentils, chickpeas, peanuts, almonds, cashews, pistachios, chia seeds, pumpkin seeds, sunflower seeds, kidney beans, black beans, broad beans, green peas, oats, quinoa, broccoli, spinach, sweet potatoes, and brussels sprouts are some of the veg foods rich in protein safe to consume for PCOS. Protein-rich foods promote muscle strength, a feeling of fullness, and aid in weight loss.