PCOS (poly cystic ovary disease syndrome) is a health problem that can affect a woman’s menstrual cycle, fertility, hormones, insulin production, heart, blood vessels, and appearance.

Women with PCOS have these characteristics:

• High levels of male hormones, also called androgens
• An irregular or no menstrual cycle (may be regular in some cases)
• May or may not have many small cysts (fluid-filled sacs) in their ovaries.
  

PCOS is the most common hormonal reproductive problem in women of childbearing age.

The following recommendations can help you plan your diet.

• Try and lose weight if overweight along with PCOS.
• Try to select low glycemic index foods, as they will cause a slower rise in blood sugar. Glycemic index is an indicator of how rapidly the food turns to sugar in the blood. The low glycemic carbohydrates also tend to have more fiber than the high glycemic foods. For example, select breads, grains and cereals that are as unprocessed as possible.
• Space out the carbohydrates during the day. This will cause less of a rise in blood sugar and insulin as compared to eating all carbohydrates at one meal.
• Avoid those carbohydrates that trigger more hunger or cravings (e.g. refined flour , sugary foods)
• Drink at least 8 glasses of non- caffeine fluid per day.
• For heart’s health, limit foods high in saturated and trans fats namely, fatty red meat, whole milk dairy, butter and stick margarine, chicken skin, fried foods, rich desserts, etc. Select mainly monounsaturated fats (ie. olive oil, canola oil, nuts) and omega 3 fats (fatty fish such as salmon and bluefish, flaxseed, nuts) as these fats are heart healthy.
• Exercise on a regular basis.
• If on medication for PCOS, then have fruits and vegetables at least 5 servings a day to increase the immunity of the body.