Dietary interventions are a highly effective way to manage polycystic ovary syndrome (PCOS). Eating a healthy, well-balanced diet is beneficial to manage this condition.
A diet low in refined carbohydrates and high in fibre, eating meals regularly to regulate blood sugar levels, and including more fresh and dry fruits, vegetables, and lean proteins in the diet can have a positive impact on PCOS.
These dietary changes can help improve insulin resistance, reduce inflammation, and support weight loss goals, which can all be beneficial in managing the symptoms of PCOS.
Including a few dry fruits in a PCOS diet can benefit overall health and well-being. These nutrient-rich snacks are not only easy to carry around and provide an energy boost when needed.
One might include various dry fruits in their diet, like dates, plums, raisins, cashew nuts, almonds and pistachios. Eating them in moderation can offer several health advantages. Therefore, health professionals often recommend eating a few dry fruits regularly.
Read on to discover how dry fruits and their nutrients can help improve PCOS conditions.
Polycystic ovarian syndrome (PCOS) is a disorder that results from an imbalance in hormones. The ovaries produce an excess of male hormones, or androgens, which disrupts the normal production of reproductive hormones. Consequently, individuals with PCOS may have irregular menstrual cycles, irregular periods, and irregular ovulation.
Polycystic Ovary Syndrome (PCOS) is one of the most common causes of female infertility. It may also increase the risk of other health problems.
Symptoms of PCOS include excessive facial hair, darkening skin, being overweight, having irregular or delayed menstrual cycles, or not having a period at all because of a lack of ovulation.
If ovulation does not occur, it can lead to the formation of tiny cysts on the ovaries. Even though it is referred to as “polycystic,” PCOS does not always involve ovarian cysts. However, without proper attention, infertility, high blood pressure, type-2 diabetes, and other long-term health issues may occur.
Are Dry Fruits Good for PCOS Patients Diet?
Studies have shown that a well-balanced diet can aid in managing and preventing Polycystic Ovarian Syndrome (PCOS).
Eating dried fruits such as dates, black raisins, apricots, and Anjeer is a great way to get the essential vitamins, minerals, and fibre needed to reduce and avoid PCOS symptoms.
In addition, these fruits are highly concentrated with nutrients since these fruits have undergone the process of dehydration during the drying process.
Weight management is an effective strategy for managing PCOS. Research also shows that people with PCOS can experience improvements in their symptoms if they manage their weight. It is no secret that diet and nutrition are critical components for regulating weight and can directly influence the production of hormones.
Experts believe that dry fruits are nutritionally rich and beneficial for overall well-being. It is primarily because of their nutritional benefits, which can also help tackle hormonal issues.
Another issue with women with PCOS is that they often experience insulin resistance. As a result, they can experience various cardiometabolic problems such as dyslipidemia, diabetes, metabolic syndrome, hypertension, and glucose intolerance.
These issues can increase the risk of cardiovascular diseases. Fortunately, studies show that dried fruits are excellent dietary fibre and potassium sources and can help improve cardiometabolic health when regularly consumed.
The HealthifyMe Note
The prevalence of Polycystic Ovarian Syndrome (PCOS) in India is rising. However, it is essential to remember that PCOS is not a disease but a condition that one can manage through lifestyle changes and an appropriate diet. Additionally, one should include the right amount of dry fruits in their diet.
Dry Fruits for PCOS
Dried fruits are high in dietary fibre, potassium, and phenolic compounds, making them nutrient-dense. These compounds have several health benefits, such as a decreased risk of heart disease, PCOS, and diabetes.
Read more: Seeds that Can Help Manage PCOS
Here is a list of dry fruits beneficial for PCOS.
Dates for PCOS
When it comes to finding the best dry fruits for PCOS, dates should be the ones to trust.
These tropical fruits are packed with antioxidants and are known to reduce inflammation and chronic pain, which are common side effects of PCOS. So including dates in your diet is an easy and effective way to help manage your PCOS symptoms.
Black Raisins for PCOS
Studies have shown that black raisins have numerous health benefits.
For example, the consumption of black raisin water has been linked to managing PCOS symptoms due to its blood-cleansing properties. Additionally, its ability to lessen appetite may help mitigate one of the significant concerns in PCOS, weight gain.
Apricot for PCOS
For those with PCOS, apricots can be especially beneficial.
They regulate insulin levels, are high in fibre, and can prevent you from feeling hungry for hours. It makes them an excellent food for anyone trying to lose weight with PCOS, as it can be particularly difficult.
Fig/Anjeer for PCOS
Anjeer, Hindi for figs, is an excellent source of potassium. Potassium reduces blood pressure and helps prevent hypertension, a condition that can cause harm to the heart. It is a risk factor for PCOS.
Additionally, figs are a great source of fibre, which can be beneficial in treating the symptoms of PCOS while aiding weight loss for better cardiovascular health.
Walnuts for PCOS
It is recommended that those suffering from PCOS consume walnuts. These nuts contain plant sterols and healthy fats, such as monounsaturated and polyunsaturated fats.
Read more: Walnuts – Benefits, Nutrition, Uses, and More
As a result, they can help reduce cholesterol levels. Additionally, studies have found that walnuts may benefit PCOS patients in other ways, such as regulating hormones and managing insulin levels.
Almond for PCOS
Studies have indicated that PCOS sufferers can benefit from consuming almonds and walnuts due to their optimal balance of monounsaturated fats.
In addition, these nuts positively affect PCOS androgens and plasma lipids, balance female hormones, and help lower free testosterone levels.
Cashew for PCOS
Cashews are abundant in magnesium, a necessary cofactor for over 300 enzymatic activities in the body.
This essential mineral helps to maintain hormonal balance and assists in hormone metabolism. Studies have also suggested that keeping magnesium levels at their ideal levels may improve insulin resistance in PCOS.
Ways to Incorporate Dry Fruits for PCOS
Incorporating dry fruits into your meals can be beneficial if you want to manage PCOS through a healthy diet. It is essential to watch your portion sizes, however, and to choose a variety of fruits to get a range of nutrients. To help you get the most out of your diet, here are some tips for consuming dry fruits:
Choose a variety of dry fruits: For a varied nutrient intake, consider adding different types of dried fruits to your meals, such as almonds, cashews, pistachios, and walnuts.
Pay attention to portion sizes: Be mindful of the quantity of dry fruit one consumes. For example, a single serving of dried fruit is equivalent to approximately 1/4 cup, around the size of a small handful.
Eat dry fruits as a snack: Dry fruits make an ideal, nutritious snack. One can eat them alone or combine them with other nuts and seeds to create a delicious, energy-packed snack mix.
Incorporate dry fruits into meals: You can incorporate dry fruits into meals, such as adding chopped nuts to a salad or using nut butter as a spread on whole grain bread.
The HealthifyMe Note
It is crucial to monitor your diet if you suffer from Polycystic Ovarian Syndrome (PCOS). Incorporating dry fruits is one way to do this. For example, adding them to yoghurt, smoothies, oats, or other nutritious options can make your breakfast more nutrient-dense and sweet without extra sodium, cholesterol, or carbs.
Managing PCOS like a Pro
When managing PCOS, it is essential to remember that dry fruits should be just one component of an overall healthy diet.
Additionally, it is vital to incorporate other nutritious items, including vegetables, whole grains, and lean proteins, and to stay active through regular physical activity. Before making any changes to your diet for PCOS, be sure to consult with your healthcare provider or a registered dietitian.
HealthifyPro 2.0 is an effective way to improve your health, taking all aspects into account. With the guidance of experienced nutritionists, you can control your condition and live healthier lives.
It includes real-time data inputs, metabolic panel tests, and individualised coaching discussions, which can help modify your diet and lifestyle to reverse many lifestyle-related diseases over time.
It is essential for anyone living with PCOS to consider each aspect of their diet, from morning meals to evening dinners, when deciding what to eat.
Consulting a hormone specialist for a diagnosis and advice is highly recommended before making any alterations to the diet or lifestyle to manage PCOS symptoms.
Since hormonal disorders do not have a “one size fits all” solution, the best way to determine which diet is the most appropriate for a particular individual is to perform the necessary tests.
Frequently Asked Questions (FAQs)
Q. Is dried fruits good for PCOS?
A. Yes, dry fruits can benefit women with PCOS in several ways. For example, women with Polycystic Ovarian Syndrome (PCOS) are four times as likely as other women to develop type 2 diabetes. In addition, slow-release carbohydrates can be found in high-fibre foods, such as nuts and dried fruit, which contain significant amounts of fibre that may help to regulate insulin levels.
Q. Are almonds good for PCOS?
A. Almonds contain monounsaturated fats in the right amounts, which is beneficial for those with PCOS as it aids in balancing female hormones and decreasing free testosterone levels.
Q. Can PCOS eat Kaju?
A. Cashew nuts are very beneficial for patients with PCOS as they contain omega-3 fatty acids essential for hormonal balance and hormone metabolism. Therefore, regular consumption of cashew nuts can help maintain healthy hormone levels.
Q. Is Kismis good for PCOS?
A. Consuming high-quality raisins/Kismis can help with PCOS, irregular periods, and other menstrual issues like blood clots. Additionally, it can aid in detoxifying the body. Regular intake of black raisins can also help to prevent anaemia, as they are a great source of iron, L-arginine, and antioxidants. In addition, these components can aid in improving the blood flow to the uterus and ovaries.
Q. How many almonds should I eat a day with PCOS?
A. Almonds are high in protein, fibre, calcium, vitamin E, riboflavin, and niacin. PCOS sufferers get recommended to eat almonds daily. Experienced health professionals suggest 6-8 almonds (spread out during the day, e.g. 3-4 badam at 11 am and 3-4 badam at 4:30 pm ) per day.
Q. Are dates good for Pcos?
A. Including dates in your diet is a great way to boost minerals and their positive effects on health. Dieticians recommend having 1-2 dates per day for optimal health. In addition, if you have PCOS, having dates in your diet can help to reduce symptoms.
The Supporting Sources
1. Moran LJ, Ko H, Misso M, Marsh K, Noakes M, Talbot M, Frearson M, Thondan M, Stepto N, Teede HJ. Dietary composition in the treatment of polycystic ovary syndrome: a systematic review to inform evidence-based guidelines. J Acad Nutr Diet. 2013 Apr;113(4):520-45. doi: 10.1016/j.jand.2012.11.018. Epub 2013 Feb 16. PMID: 23420000.
2. Xenou M, Gourounti K. Dietary Patterns and Polycystic Ovary Syndrome: a Systematic Review. Maedica (Bucur). 2021 Sep;16(3):516-521. doi: 10.26574/maedica.2020.16.3.516. PMID: 34925611; PMCID: PMC8643565.
3. Sullivan VK, Petersen KS, Kris-Etherton PM. Dried fruit consumption and cardiometabolic health: a randomised crossover trial. Br J Nutr. 2020 Nov 14;124(9):912-921. Doi: 10.1017/S0007114520002007. Epub 2020 Jun 9. PMID: 32513313; PMCID: PMC7554183.
4. Anderson JW, Waters AR. Raisin consumption by humans: effects on glycemia and insulinemia and cardiovascular risk factors. J Food Sci. 2013 Jun;78 Suppl 1:A11-7. Doi: 10.1111/1750-3841.12071. PMID: 23789931.
5. Ros E. Health benefits of nut consumption. Nutrients. 2010 Jul;2(7):652-682. doi: 10.3390/nu2070652. Epub 2010 Jun 24. PMID: 22254047; PMCID: PMC3257681.
6. Kalgaonkar S, Almario RU, Gurusinghe D, Garamendi EM, Buchan W, Kim K, Karakas SE. Differential effects of walnuts vs almonds on improving metabolic and endocrine parameters in PCOS. Eur J Clin Nutr. 2011 Mar;65(3):386-93. doi: 10.1038/ejcn.2010.266. Epub 2010 Dec 15. PMID: 21157477.
7. Hamilton KP, Zelig R, Parker AR, Haggag A. Insulin Resistance and Serum Magnesium Concentrations among Women with Polycystic Ovary Syndrome. Curr Dev Nutr. 2019 Oct 3;3(11):nzz108. doi: 10.1093/cdn/nzz108. PMID: 31696157; PMCID: PMC6822014.
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