PCOS Diet In Winters: Here’s What You Can Eat And What To Avoid In The Upcoming Season

Things To Eat For Women With PCOS In Winters

Women with PCOS should opt for steel-cut or whole-grain oats, which provide fibre that can help stabilise blood sugar levels. Adding cinnamon, nuts, and berries for antioxidants also helps in managing the hormonal balance. The high-calorie food helps in promoting overall fitness as well and other items like quinoa, millet, barley, and buckwheat can provide slow-releasing carbohydrates to regulate blood sugar.

Non-starchy vegetables with high nutrients and leafy greens for the PCOS diet are a big reliever. Some veggies like spinach, cauliflower, kale, broccoli, zucchini, and bell peppers come with vital vitamins and minerals, which offer a nutritional boost to balance hormonal imbalances.

According to Dr Monica Agrawal, Additional Professor, Department of Obstetrics and Gynaecology, King George's Medical University, Lucknow, a wholesome, nutrient rich diet will focus on alleviating symptoms. It regulates inflammatory mediators, hormonal levels and thus manage PCOS. 

Some healthy options that can be tried at home include:

• Seasonal Green leafy vegetables like spinach, kale, fenugreek and root vegetables like beetroot, turnip, carrots
• Good fats like ghee, olive oil, seeds, nuts
• Fruits like guava, oranges, pomegranate
• Proteins in the form of lentils, eggs, fish, tofu, paneer, greek yogurt
• Spices like turmeric, cinnamon, ginger
• Refined carbs like jowar, bajra, quinoa, oats

These easily available and rich options can be tailored into a meal plan

Adding warming spices to the diet helps in managing blood sugar levels, according to PubMed Central. Herbs and spices are full of phytochemicals, and eating a diet rich in these compounds has been linked to a lower risk of heart disease, diabetes, and obesity. Among many of them, turmeric can be used in curries, golden milk, or soups.

For chai lovers, cinnamon and ginger are beneficial for stabilising blood sugar levels and bringing a cosy warmth to teas, baked goods, and stews. Fenugreek, recognised for enhancing insulin sensitivity, can also be easily incorporated into meals or consumed as a soothing tea. Together, all these spices offer not only health benefits but also a flavourful boost to a wide range of recipes, making them excellent additions to a balanced winter diet for people with PCOS.

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Things To Avoid For Women With PCOS In Winters

At any time, fried foods like french fries, potato chips, and fried chicken or fish are harmful to the body. Women with PCOS should also avoid refined carbohydrates like white bread, pizza, pasta, and white rice. While the cravings are high at such moments, the ladies should control their temptation towards sweet processed food like cakes, candy, cookies, sweetened cereals, sweetened yoghurts, and ice creams.

Alcoholic beverages, along with sugary beverages like soda, soft drinks, fruit juice, bottled smoothies, and cold-pressed juices, must be avoided. Foods with high Glycemic Index (GI) cause a sudden rise in blood sugar and one should focus on foods with low GI, according to the NLM database. Highly processed snacks like chips and instant noodles lead to weight gain and hormonal disruptions as they contain unhealthy fats, excessive salt, and simple carbs.

Women with PCOS should avoid refined oils like vegetables, corn, or soybean oil. For alternatives, they can stick to healthier oils like olive oil, coconut oil, or avocado oil. Considering the temptation of the season, you should try to avoid cold desserts and heavy creamy foods and try to keep these to a minimum as they can be difficult to digest and may increase inflammation.

ALSO READ: How is chronic inflammation associated with PCOS? Doctor explains

Conclusion

By making thoughtful dietary choices and practising mindful eating, women with PCOS can better manage their symptoms and maintain a healthier lifestyle in the winter season. With dedication to healthy habits, winter can be transformed from a challenging season into an opportunity for improved health, nourishment, and overall well-being. Through balanced nutrition, women with PCOS can find greater comfort and stability throughout the colder months of the year.