Nutritious Breakfast Options for Women with PCOS |

Polycystic ovary syndrome (PCOS) affects many women around the world, and India is no exception. This condition is characterized by hormonal imbalancescan have a significant impact on women’s health, particularly metabolism And weight. Among various lifestyle adjustments, dietary changes are essential for the effective management of PCOS. Breakfast, as a key meal of the day, plays a crucial role in setting energy levels and metabolism, especially important for Indian women struggling with PCOS. Adopt a diet that harmonizes nutrition and taste is essential. Ingredients like whole grains, leafy greens, and nuts like almonds can help with hormonal balance, weight management, and overall well-being.
Here are some healthy, quick and well-suited recipes for women with PCOS. They can also be personalized according to individual tastes and preferences.
Oatmeal and almond milk smoothie: Oats and almonds together provide a balanced blend of essential nutrients, carbohydrates, proteins, healthy fats, vitamins and minerals, combined with a tablespoon of mixed seeds, making them a great choice for women with PCOS. Maintaining stable blood sugar levels and ensuring sustained morning energy is made easier by this nutritional profile is an important factor to keep in mind. Adding almond milk instead of regular milk helps with weight management and insulin regulation.

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Quinoa Upma: Quinoa upma provides a nutritional boost and is a suitable breakfast choice due to its low glycemic index, which helps regulate blood sugar levels. Packed with protein and fiber, quinoa promotes satiety and helps with weight management, crucial for managing PCOS. Once you can add a choice of vegetables like carrots, peas and beans to enhance the dish. Topping the dish with chopped, toasted almonds not only adds texture, but also increases its nutritional density, providing a blend of healthy fats, protein, and essential nutrients.
Almond flour pancakes: Delicious, fluffy almond flour pancakes offer a balanced macronutrient profile and lower carbohydrate content than traditional pancakes, helping to regulate blood sugar levels. Being naturally gluten-free, almond flour is aimed at people with gluten sensitivity or those opting for a gluten-free diet, a consideration for some people with PCOS who may have gluten sensitivity.
Moong Dal Chilla: Moong dal chilla is another great healthy breakfast choice due to its nutrient density and low glycemic index. By adding nutrient-dense vegetables such as spinach, grated carrots or peppers, the overall nutritional value of the dish is high, providing a spectrum of vitamins, minerals and antioxidants crucial for health and PCOS management. The chilla can be served with almond yogurt instead of traditional mint chutney, which will provide an extra dose of almond goodness.

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Whole Wheat Toasts with Toppings: Whole wheat toast with healthy toppings like almond butter helps manage insulin levels and blood sugar, making it ideal for PCOS. Ingredients such as wholemeal bread, almond butter, almonds, berries, seeds and cinnamon have a low glycemic index, which is beneficial for PCOS. High fiber slows sugar absorption, while almond butter offers healthy fats, promoting satiety and improving insulin sensitivity. The berries and seeds are rich in nutrients, promote health and alleviate PCOS symptoms. A pinch of honey or maple syrup can add sweetness without causing major spikes in blood sugar.
These breakfast options are quick to prepare, meet distinct dietary needs while providing a balance of nutrition and flavors.
(Dr. Ritika Sammadar, Regional Head of Dietetics at Max Healthcare)

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