September 19, 2014

PCOS and insulin resistance diet

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by Aloka Mehta Gambhir
THE TIMES OF INDIA

In a previous post on PCOS we established that insulin resistance is one of the root causes of PCOS.

Both men and women can be resistant to insulin but, though it impacts women more directly causing problems in the reproductive system, it is no less important for men to be weary of insulin resistance at it may cause weight gain specially around the mid-section…That dreaded belly that won’t go away no matter what you do. Therefore once you know that you may be insulin resistant, here is a diet that may help.

In a nutshell, here is the relation between insulin resistance, excess weight gain, and PCOS:
- Since your body isn’t converting food to energy properly because of Insulin Resistance, it demands even more food. As these cravings increase, so does weight gain.

- As Insulin Resistance and weight gain continue to increase, your body further loses its ability to process food correctly, causing even more weight gain.

- Eating binges occur as a result of Insulin Resistance. More insulin enters the blood stream, laying the foundation for excessive weight gain and obesity, which can cause PCOS.

Since the problem is brought about due to an over indulgence in refined foods, mainly sweets, combined with lack of exercise, you need to compensate with real foods, proper nutrients, and good fats. Once you are on the right track in terms of eating correctly, it will take 2 to 3 months for your cells to be sensitized to insulin again and hence this is the first step in curing PCOS. Therefore, in order to combat both PCOS and insulin resistance, here are the guidelines on what you should and what you should not be eating:

Problem carbohydrates: the refined and starchy carbs are the main problem. Stay away from potatoes or simple sugars, all refined grains like bread, pasta, rice, and white flour. Also minimize whole grains in order to bring back insulin sensitivity. So minimize consumption of whole wheat, whole rice, oats etc. Don’t cut it off; just eat less of it.

Good carbohydrates: Lots and lots of non-starchy vegetables. These should be the main source of carbs in your diet. These and fruits in smaller quantities, especially berries.

Proteins: Eggs, nuts, and lean meat like fish and chicken are the best. Dairy should be had in small quantities, but proteins found in lean meat are your best bet.

Fats: Healthy fats are a must. In a diet that is low in refined carbohydrates it is not advisable to also go low fat. Liberally add healthy oils like Olive oil to salads, stir fried veggies and chicken and fish preparation. Other healthy oils are coconut oil, ghee, and Omega – 3 rich fish oil. Nuts are also a good source of healthy fats and proteins.

By following these basic rules, your cells will regain the sensitivity to insulin, and this is your first step in the battle to fight the bulge that does not budge in spite of your best efforts at weight loss. This is also your first step to fight PCOS and minimize its symptoms.

Read more Personal Health, Diet & Fitness stories on www.healthmeup.com

Read the full article here: http://timesofindia.indiatimes.com/life-style/health-fitness/diet/PCOS-and-insulin-resistance-diet/articleshow/8185760.cms

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