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PCOS Diet, Food Chart


Polycystic Ovarian Syndrome (PCOS) is a female endocrine disorder in which there is an imbalance of the woman’s sex hormones. This syndrome can cause cysts on the ovaries, trouble with pregnancy, changes in skin color, and several menstrual problems. Obesity is one of the causes of PCOS and so endocrinologists often suggest a weight loss diet for PCOS treatment. PCOS is also classified as a genetic disease and so a PCOS diet plan can also be used to prevent this condition.

Low GI Foods for PCOS


PCOS is a complex condition that affects the blood sugar levels in the body. Foods with a low GI (Glycemic index) will prevent fluctuations in blood insulin levels and so these foods should be a part of your regular diet.
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Consult a reproductive endocrinologist (RE) and discuss your plans for a low GI diet for PCOS.

Going on a low GI diet does not mean that you have to have to eat bland and insipid “hospital “meals. Obviously you will need to make some changes to your diet but with a smart low GI diet for PCOS you will still be able to dine like a king!

  • Tuna steak cooked with onions, tomatoes, and apricots is a delicious meal option. Use a teaspoon of extra virgin oil and vinegar along with a light dash of pepper for added flavor.
  • You can have herb chicken with fresh parsley and garlic for dinner. Drizzle the chicken with fresh lemon juice to add a little zing to your meal!
  • You could also include whole grain breads in your diet as they have low glycemic index. Oat bran sandwiches with a fresh tomato based sauce would be ideal for breakfast. You can wash this down with a glass of cantaloupe juice as cantaloupes have an extremely low GI.
  • Whole meal pastas and sweet potatoes will also help in weight reduction and keep your blood sugar levels in check.
  • Fruits such as cherries, peaches, grape fruit, plums, strawberries, oranges, and coconuts are classified as low glycemic index fruits and so you can add them to your low GI diet for PCOS.

Diet Chart For Women With Polycystic Ovaries


A diet chart for women with polycystic ovaries could include the nutritional values of each meal along with their glycemic index. This chart is important as it helps you stay consistent in your efforts to treat the condition. Note down the benefits of your diet plan above your diet chart so that this will motivate you to stick to your diet. It is important to discuss your diet chart for Polycystic Ovarian Syndrome with your doctor who will be able to offer additional tips and suggestions.


Given below is an example of a food chart for women with polycystic ovaries.

Breakfast:

  • 1 hardboiled egg
  • 1 medium sized mixed fruit platter
  • 1 glass 1% milk

Snack:

  • 1 toasted whole wheat and bran muffin OR
  • 1 small serving of carrot sticks with a hummus dip

Lunch:   

  • 1 large glass of buttermilk
  • 1 medium serving of homemade Chicken Chili (use skinless chicken)
  • ½ cup melon

Snack:

  • Yogurt berry parfait (use light yogurt) OR
  • 1 peanut butter sandwich (use wholegrain bread)

Dinner:

  • Baked salmon with mixed veggies 
  • 1 small serving of tossed salad with vinaigrette dressing

PCOS Diet For Weight Loss

Weight loss does not offer complete treatment for PCOS but it does reduce the symptoms of this condition. Losing even a few pounds can regulate menstrual flow and reduce cramping. A PCOS weight loss diet is not synonymous to skipping meals and living only on salads and juices. A restrictive diet might help you to lose weight faster but it can also cause several other health complications. Here are a few PCOS diet tips that you can use when drawing up a regular diet plan. 

  • Firstly you should skip foods that contain processed carbohydrates such as cake, doughnuts, and white bread and pasta. Replace these foods with natural carbohydrate rich foods like whole grains, fruits, and vegetables.
  • A PCOS insulin resistance diet also reduces memory related problems. Regular spikes in blood sugar levels take a toll on your memory and your cognitive functions. Include healthy proteins such as chicken and fish in your regular diet as this will maintain your blood sugar levels and prevent sudden spikes.
  • Daily exercise is also very important as this helps to maintain the blood sugar levels and is an effective weight management tool.
Submitted on January 16, 2014
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