People with PCOS should avoid some types of fruit. Generally speaking, fruits like apples, citrus, avocados, pears, peaches, and berries are better than some other fruits because they have a lower glycemic index.
Coloured fruits– red grapes, blueberries, blackberries, cherries, papaya, melon, are all rich in antioxidants and fibre but low in glycemic index and as such can prove helpful for PCOS patients. They also satisfy the sweet cravings. But going on an only fruit diet or consuming only fruits is not recommended.
Examples of antioxidant-rich foods for a PCOS diet include:
Fruits (strawberries, blueberries, raspberries ) Vegetables (spinach, artichokes, kale) Whole Grains (whole oats, whole wheat, quinoa, brown rice) Unsaturated fats (nuts like pecans, nut butters, olive oil, avocado)
fatty fish, including salmon, tuna, sardines, and mackerel. kale, spinach, and other dark, leafy greens. dark red fruits, such as red grapes, blueberries, blackberries, and cherries. broccoli and cauliflower.
Fruits to Avoid With PCOS
Apricots, dried. Bananas, over-ripe.
If you are wondering whether bananas are good for PCOS, the answer is yes, but it is essential to consider everything. Bananas are a good source of nutrition overall, providing vitamins, minerals, fibre and a lot of potassium.
High in fibre, loaded with healthy fats and low in carbohydrates, avocados are the perfect PCOS food.
Apples: they have a lower GI – that is good to reduce insulin resistance. Green apples also act to reduce the hormonal imbalance and reduce the symptoms of PCOS. With low calories and a dense, delicious taste – it is the perfect snack. One medium sized apple can be consumed in a day.
Fruits are safe to consume even if you have PCOS, as they are rich in fibre and delay the digestion of fructose in your body. This, in turn, delays the rise in your blood sugar levels. Apart from fibre and fructose, fruits are rich in vitamins, minerals, and antioxidants.
What foods are best on a PCOS diet? The PCOS diet contains fruits (e.g., berries, oranges, grapefruit, lemons, peaches, tomatoes, and cherries) and non-starchy vegetables that have a low in glycemic index, such as artichokes, asparagus, broccoli, celery, cucumber, cabbage, and mushrooms.
Furthermore, the individuals with PCOS condition, revealed to have a higher consumption of low- and free-fat milk. As per the results of the past studies, there is a positive relationship between low-fat milk and PCOS. Low-fat dairy products may increase the level of insulin like growth factor I (IGF-I).
Dairy foods are not strictly prohibited for women with PCOS, you can consume milk and products to enjoy their nutritive values but in a limit. Excess consumption of dairy which is a carbohydrate can lead to an increase in blood glucose level and also stimulate insulin growth factors.
Watermelon is an excellent choice for people with PCOS for a few reasons. First, it is very hydrating since it is over 90% water. Second, it can be beneficial after a workout when it is essential to rehydrate the body. Third, despite its high GI level, watermelon contains nutrients like vitamin C, potassium, and water.
Eggs are great for women with PCOS trying to lose weight. They are full of protein that helps curb unhealthy cravings and have nutrients that improve PCOS symptoms.
Last but not least, yogurt contains both pre and probiotics. This is good for gut health and good for PCOS. Improving gut health is one of the essential natural treatments for PCOS.
The humble sweet potato is often overlooked as a dietary powerhouse, but it should be a key part of any diet for Polycystic Ovary Syndrome (PCOS). Sweet potatoes are an excellent source of complex carbohydrates, which are essential for maintaining stable blood sugar levels.
Mango is a great source of antioxidants and anti-inflammatory compounds like fiber and Vitamin C, which can be beneficial for PCOS. It's easy to build PCOS-friendly meals including mango by adding other food groups like protein, fat, and vegetables to your plate.
Experts believe that berries like strawberries, blueberries, raspberries and blackberries are good for PCOS. Mckittrick said, “They are packed with vitamins, minerals, antioxidants and fibre.” She suggested that berries are the best in fresh form but frozen can be just as good.
A study in 2021 actually found that the mix of caffeine and polyphenols in coffee resulted in it being beneficial in maintaining metabolic homeostasis in women with PCOS.