Polycystic ovarian syndrome (PCOS) is the most common endocrine disorder in females of reproductive age worldwide. The prevalence rate of PCOS is high among Indian women.
One in five women of reproductive age are affected by polycystic ovarian syndrome (PCOS), which is characterized by irregular menstruation, clinical or biochemical hyperandrogenism, and polycystic ovary shape. In order to improve a variety of health outcomes, lifestyle modification, which includes food and exercise, is one of the suggested treatment techniques in the international evidence-based guidelines. Dietary goals should focus on management and insulin resistance.
Protein helps to aid digestion and metabolism and plays a crucial part in the production of hormones, such as estrogen, testosterone, and insulin (these hormones of disrupted in PCOS), in addition to providing the body with calories (together with carbohydrates and fats) and the building blocks for bones, muscles, skin, and blood.
Prolicious offers a solution for your nutritional needs as well as your taste buds. Prolicious has introduced a range of tasty plant based high protein foods, which have 20-30% protein content & can be made under 15mins.
Easy tips to up your protein intake of the day
Know your proteins sources- Include Pulses, legumes, nuts & seeds, milk & milk products if you’re a non-vegetarian add eggs, meat, fish.
Prolicious high protein foods which can be incorporated into your meals are High protein Pasta, Oats chilla, Millet dosa, millet Vermicelli.
Eat the proteins first from your meals. It will prevent you from overeating.
Switch the fat & carb laden spreads with high protein ones. Examples- humus, curd dip, etc.
Evening snack time is the time when most of the junk eating happens. Healthy high protein options include- Prolicious thins & khakhras, Oats chilla, etc.
Benefits of Protein in PCOS
Aids in boosting metabolism-
Every meal we eat has a specific thermic effect, which refers to the number of calories the body must expend to digest it. Additionally, the thermic effects of proteins, carbohydrates, and lipids vary. The largest thermic effect is found in proteins; this implies that eating more of them causes your body to burn more calories each day, which increases metabolism.
Control Appetite -
Protein increases the synthesis of the hormones which are involved in satiety and help control hunger and curb cravings. Ghrelin and leptin are two hormones that are essential for controlling fullness. Leptin aids in reducing hunger pangs, whereas ghrelin aids in enhancing them. As a result, the hunger hormone automatically declines, increasing satiety.
Enhanced blood sugar regulation / Better management of blood sugar
Proteins are broken down into amino acids before being converted to glucose, whereas carbohydrates are broken down immediately into glucose.
Manage the insulin response
Insulin has an impact on PCOS development both directly and indirectly. Protein helps manage insulin resistance in women suffering from PCOS.
In addition to consuming quality sources of protein, it is also important to limit processed and refined foods. Processed and refined foods are often high in unhealthy fats, sugar, and sodium, which can increase the risk of developing PCOS-related conditions.
Finally, it's critical to keep in mind that protein is just one component of a balanced diet for those with PCOS. Managing PCOS symptoms requires eating a balanced diet that contains a range of fruits and vegetables, complete grains, and healthy fats. Regular exercise is also crucial for controlling PCOS symptoms and should be incorporated into any lifestyle modifications for PCOS.
About the Author
MSc Sports Nutrition, P G Diploma Dietetics & Applied nutrition, CDE.
She is an enthusiastic expert in food and nutrition who is committed to making enticing meals healthy for a better future.