A widespread hormonal ailment called polycystic ovarian syndrome (PCOS) causes a variety of concerns, including infertility, irregular or nonexistent periods, emotional distress, acne-related disorders, weight gain, diabetes, cardiovascular diseases, anxiety, depression, and hair loss, among others.
One is likely to become confused about what they should and shouldn’t consume given the abundance of information available online. “One of my adages is to consider what things you can have in your diet rather than those that you should ostensibly avoid. In the world of PCOS, fruit has a poor reputation. Wrong! Fruits can help PCOS in a variety of ways, according to dietician Martha Mckittrick, who shared this on Instagram in support of September’s PCOS Awareness Month.
Berries like strawberries, blueberries, raspberries, and blackberries are thought to be beneficial for PCOS, according to experts. They are bursting with vitamins, minerals, antioxidants, and fibre, according to Mckittrick. Although she acknowledged that fresh berries are finest, frozen berries can also be delicious.
She listed three factors that contribute to PCOS, including insulin resistance, inflammation, and gut health, and added that these factors may be improved.
Even while the body uses inflammation as a defence mechanism, PCOS patients may experience chronic inflammation that interferes with ovulation. The nutritionist stated that berries are the fruit that is highest in antioxidants and that they also contain other vitamins, potassium, magnesium, and calcium that protect the body from free radicals and reduce inflammation.
According to Mckittrick, berries have a lot of fibre and can therefore aid in the gradual absorption of sugar into the blood. This lessens the amount of insulin released after eating, which enhances insulin sensitivity, she continued.
strengthens intestinal health
“Many PCOS women have altered gut microbiomes” (more bad bacteria and less diversity of bacteria). This may potentially contribute to PCOS, according to her. She went on to say that berries contain a lot of soluble fibre. It enhances the bacterial balance in your stomach and feeds the “good” bacteria in the large intestine.
make you feel satisfied
Berries might aid in a person feeling full because they are high in fibre. She explained that it improves satiety and fullness sensations and aids in controlling appetite. Additionally, feeling full can aid in weight loss.
The expert continued by offering other intriguing methods for eating berries:
*Strawberries dipped in dark chocolate *Strawberries mashed and used as jam *Strawberries added to chia seed pudding *Berries mixed with a handful of almonds *Raspberries added to salad *Berries blended with yoghurt, ice, ground flax seeds, and vanilla for a cool shake