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PCOS

A Healthy PCOS Diet with Staple Food Options

by andMe Bioactive Beverage 15 Sep 2022

Eating a healthy diet is one of the best ways to manage your PCOS symptoms and improve your overall health. A healthy diet should include plenty of whole grains, fruits and vegetables, and lean protein sources such as fish, beans and nuts. Foods with saturated or hydrogenated fats include dairy products such as cream or cheese, fatty red meats, and processed or fried foods. These unhealthy fats can increase estrogen production, which can worsen your PCOS symptoms and lead to weight gain, which can also worsen symptoms. Foods high in sugar should be limited because sugar can cause insulin spikes, making it harder for insulin to control blood sugar levels. This may increase the risk for type 2 diabetes in women with PCOS. A healthy PCOS diet is not too hard to follow; with your daily kitchen groceries, you can plan a healthy diet for PCOS.   

Let's explore some healthy and tasty staple food options for your PCOD problem: 

Pancake with meat inside black plate on dark

This is the perfect option for you if you want to go for a high-protein breakfast or snack. It is the perfect blend of flavour and health with lentils, potatoes, and green peas. Chillas can also be called spicy pancakes or north Indian dosas, though it's mostly admired in Mumbai and Gujarat.  

Ingredients for Chilla: 

  • -1 1/2 split gram (soaked for 2 hours and drained) 
  • -1 1/2 tsp of chopped green chillies 
  • -a pinch of salt and hing 
  • -12 tsp of peanut oil 

For stuffing: 

  • -2 cups of boiled, mashed potato 
  • -3/4 cup of boiled green peas 
  • -1 tsp oil 
  • -1 tsp cumin seeds 
  • -2 tsp chopped green chilli 
  • -1/2 tsp of dried mango powder 
  • -salt 

Procedure: 

Chillas: 

  • -Combine the ingredients with a cup of water and blend well. 
  • -Transfer it into a big bowl and add hing and salt.  

Stuffing: 

  • -Saute the cumin seeds in medium heated oil for 30 seconds.  
  • -Add all the ingredients and cook on a medium flame for 2 minutes. 

Final step: 

  1. -Heat a non-stick pan and grease with oil. 
  2. -Pour a ladleful of the batter and spread evenly.  
  3. -Cook until it's golden brown.  
  4. -Fold a portion of the stuffing and fold the chilla to make a semi-circle. 
  5. -Serve it hot with your favourite chutney. 

Banana Bread: 

Vegan banana carrot bread 

In PCOS, dieticians try to avoid sweets and desserts, but what if we turn them into healthy desserts? Replace the sweet with fruits and jaggeries, and you are sorted for the midnight cravings. Use ripe bananas only to maintain the sweetness, and use brown sugar or coconut sugar instead of jaggery. Bananas consist of a lot of potassium and antioxidants.  

Ingredients: 

  • -2 eggs 
  • -3 ripe bananas 
  • -1 cup Almond butter 
  • -1 cup Almond meal 
  • -1 tsp baking soda 
  • -1 tsp baking powder 

Procedure: 

  1. -Preheat the microwave to 350°F/180°C and grease a loaf pan.  
  2. -Mash the bananas in a bowl and mix them with almond butter, meal, and eggs. 
  3. -Stir well, and mix baking soda and powder. Combine and ensure there are no lumps. 
  4. -Pour it into the loaf pan and heat it for 35-40 minutes. 
  5. -Prick the loaf with a toothpick; if it comes out clean, it's ready to be relished.  

Low-calorie Brownies: 

Chocolate brownies 

Let's end the article on a sweet note. You don't need to sacrifice your sweet tooth for PCOS. There are many options like low-calorie Brownies; it's gluten-free, fructose-free, and contain fewer carbs.  

Ingredient: 

  • -3 whisked eggs 
  • -1/4 cup coconut oil 
  • -2 tsp coco powder 
  • -1/2 tsp vanilla extract 
  • -1/4 tsp baking powder 
  • -1/4 tsp cinnamon 
  • -Dark chocolate 
  • -Sweet potatoes puree/yam 

Process: 

  1. -Grease the baking pan with butter or vegetable oil.  
  2. -Combine all the dry ingredients in a bowl.  
  3. -Mix eggs, oil, syrup and sweet potato puree together. 
  4. -Stir the dry ingredients into the wet ingredients and mix well to avoid lumps. 
  5. -Preheat your oven to 350°F for 25-30 minutes.  
  6. -Prick with the fork to see if it's cooked. 
  7. -Enjoy the sumptuous dessert.  

Healthy Paneer wrap: 

Wrap salad roll

Do you ever remember your old school days when you used to get irritated with the staple "Maa ke haath ki roti sabzi"? That used to be a regular tiffin for every Indian school kid. This healthy paneer wrap is a tasty spin-off of the regular roti sabzi.  

Ingredients: 

Marination: 

Chapati: 

  • -3/4 cup + 1/4 cup of whole wheat flower 
  • -2 tsp olive oil 
  • -Salt  
  • -Milk 

Stuffing: 

  • -1 cup of grated paneer 
  • -2 tsp of chopped coriander leaves 
  • -1 medium chopped onion 
  • -1 chopped green chillies 
  • -1/2 tsp of Ginger garlic paste 
  • -1 tsp of red chilli powder, garam masala, coriander powder, and tomato ketchup 
  • -1 tsp olive oil 

Process: 

For wrap: 

  • -Take the flour, oil, and a few drops of milk and start kneading the dough.  
  • -Cover it for 10-15 minutes 
  • -Knead the dough again and divide into equal portions 
  • -After rolling the chapatti, heat the Tava on a medium flame and start cooking. 

For stuffing: 

  • -Heat 1tsp of oil in low flame 
  • -Add cumin seeds 
  • -After it starts crackling, add chopped onions and sauté until its brown 
  • -Add ginger garlic paste and sauté for 30 seconds. 
  • -Add the rest of the ingredients and keep mixing the masalas. 
  • -Turn the flame off, add crumbled paneer, salt, and pepper, and mix it well. 

Final step: 

  • -Before rolling, heat the chappati for a while. 
  • -Spread the mixture evenly and sprinkle some pepper. 
  • -Roll and relish the healthy wrap. 

Plant-based supplements can accompany your diet if you want a faster result in your PCOS treatment. andMe's 100% vegan and organic PCOS drink contain natural herbs like Varuna, Lodhra, and Ashwagandha. It helps to ease inflammation, regulate the menstrual cycle and improve energy levels. To reap off the PCOS tea benefits with 2 free tea bags. 

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