What diet changes help manage PCOS and weight loss?

Question

Hi doctor,

I am a female weighing 270 pounds, and I have been experiencing irregular periods for a while now. Recently, I attended an online wellness session where they mentioned a connection between consuming added sugar, carbohydrates, obesity, and PCOD.

I would like to understand how added sugar and carbohydrates are linked to these issues.

What exactly is added sugar, and why is it considered harmful?
Is it only found in packaged foods or elsewhere too?
I am also confused about carbohydrates, some say they are essential for health, while others claim they are harmful. How do carbohydrates contribute to obesity and PCOS?
Are there specific foods I should avoid to manage my weight and improve my menstrual health?

I am eager to adopt healthier habits to address these concerns. Your advice and guidance would mean a lot to me.

Thank you.

Answer 1

Hi,

Welcome to iCliniq.com.

I read your query and can understand your concern.

It is good that you are focusing on healthier choices. However, many foods today are full of preservatives and loaded with sugar or salt. Consuming high amounts of carbohydrates leads to increased blood sugar levels, which promotes faster fat deposition in the body. This, in turn, leads to obesity, which is a key factor in causing metabolic disorders such as diabetes, high cholesterol, hypertension, and polycystic ovary syndrome (PCOS).

For a customized diet plan, I would need more details such as your height, weight, age, and medical issues. Meanwhile, here are some quick tips to help you identify and reduce hidden sugars in your diet:

Don'ts

Sodas and sweet drinks: Avoid aerated drinks and tetra-pack fruit juices. These are high in carbohydrates, which increase blood sugar levels. Their high fructose content has been linked to insulin resistance, obesity, fatty liver, and other diseases.
Refined carbohydrates: Limit foods such as white bread, pasta, and rice. These are low in fiber and have a high glycemic index, leading to blood sugar spikes.
Fruit-flavored yogurts: These are often marketed as healthy but are usually low in fat and high in sugar.
Breakfast cereals: Avoid sugar-coated cereals like cornflakes, muesli, and wheat flakes.
Sweeteners: Reduce the use of honey, maple syrup, jaggery, and sugar.
Packaged snacks: These are typically highly processed foods made from refined flour. They can quickly raise blood sugar levels and contribute to weight gain.
High-glycemic fruits: Limit fruits such as bananas, chikoo, mangoes, dates, raisins (kismis), and munakka. These are high in glycemic index and glycemic load.
Starchy vegetables: Avoid vegetables such as potatoes, yam (zimikand), colocasia (arbi), beetroot, squash, corn, and sweet potatoes.
Salt: Reduce salt intake. Use less salt in cooking, replace it with herbs and spices, and avoid commercial soups and gravies as they contain high salt content. Consider using a salt substitute.

Yes, it is alright to include two teaspoons of sugar in your daily diet (e.g., in tea or coffee) if you cut down on hidden sources of sugar in your diet.

For menstrual irregularities, regularity can begin with seed cycling.

I hope I have answered your query.

Let me know if I can assist you further.

Thank you.