Lifestyle

Suffering from PCOS? Include these fruits in your diet

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The rate at which women are getting affected with PCOS is quite alarming as about 70 per cent of women suffer from PCOS today.


The high glycemic index (GI) in some fruits can affect the insulin levels in the body and can result into a spike in insulin secretion to handle the sugar.

Thus, it becomes extremely important to consume only those fruits that have a low glycemic index and limit the ones with high GI levels.

While fruits are a healthier alternative, all fruits do not sustain our body in the same way and women with PCOS should be careful about making better choices in that case.

Having said that, there is no fruit that’s out of limits for PCOS! But, since fruits do contain sugar, it is worth being mindful of the portion sizes.

So, here’s a list of fruits that PCOS women must include in their diet. Take a look.

1. Apples

Apples have a low GI and are great to manage insulin resistance. With low calories and a dense, delicious taste – it is the perfect snack. Pair it with your favourite nut butter to make it a filling snack or consume one medium-sized apple a day.

2. Pears

These have a low GI and are high in fibre content, a perfect combination to cater to your weight loss.

3. Oranges

It’s a citrus fruit with a high Vitamin C content. It’s high in antioxidants and the fibre content makes sure that your blood sugar levels do not spike and gradually absorb the sugar in the blood.

4. Kiwi

As flavourful as it is, it has a low GI and high Vitamin C, Vitamin E and potassium content and can be incorporated into your diet as a midday snack.

5. Peaches and Plums

Both these fruits have anti-inflammatory properties that are a boon for PCOS women. Peaches are a great option to make low-calorie desserts to satisfy your sweet tooth too. Pair these fruits with Greek Yoghurt as an evening snack.

6. Grapes

Not only are grapes packed with fibre and vitamins, they also have large amounts of antioxidants. One cup of grapes can help you stay full and satiated.

7. Berries

Berries of all kinds – blueberries, strawberries, raspberries and blackberries are an excellent source of antioxidants and anti-inflammatory components. These are an important part of daily diet and are a great addition to overnight oats, Greek Yoghurt or to smoothie bowls.

8. Bananas

Bananas have higher levels of sugar and hence they should be eaten in portions. Bananas are packed with potassium, Vitamin C and B6. They also make a great pre-workout snack to help give your body a boost of energy. You can pair it with your favourite nut butter.

9. Cantaloupe

It has a moderate GI and high water content. And like most melons, it is best to be consumed in moderate quantities to avoid blood sugar spikes.

10. Watermelon

It’s everyone’s favourite fruit in summer due to the high water content, but many don’t know that it’s rich in GI. However, one can consume watermelon in small quantities as it helps calm down the inflammation in the body.

11. Papaya

In the raw or ripe form, papaya’s a great source of antioxidants and can help reduce the symptoms of PCOS with its anti-inflammatory properties.

12. Pomegranate

This fruit has high iron content and is known to be an active antioxidant. One cup of peeled pomegranates is great to increase your iron intake and reduce inflammation.

 

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