Hormonal Diet: Add These Foods To Your Breakfast For Better PCOS Management
Adding certain foods to breakfast can significantly help in better PCOS (Polycystic Ovary Syndrome) management. PCOS is often linked to insulin resistance, hormonal imbalances, and inflammation. A nutritious, balanced breakfast helps stabilise blood sugar levels, curb cravings, support hormone function, and reduce inflammation, all crucial for managing PCOS symptoms. Foods rich in fibre, protein, healthy fats, antioxidants, and low-glycemic carbs can regulate insulin response, reduce androgens, and support reproductive health. Starting the day with the right nutrients also boosts metabolism and energy, which is beneficial for weight management, a key aspect of PCOS care. In this article, we share a list of foods you must add to your breakfast to ensure better PCOS management.
1. Oats
Rich in fibre and slow-digesting carbs, oats help regulate blood sugar and keep you full longer. Their beta-glucans reduce insulin spikes and cholesterol. Top with nuts, seeds, or berries for added nutrients.
2. Greek yogurt
High in protein and probiotics, Greek yogurt supports gut health, which is closely linked to hormone regulation. It also helps manage cravings and builds lean muscle mass, improving insulin sensitivity.
3. Chia seeds
These tiny seeds are packed with omega-3 fatty acids, fibre, and plant-based protein. They help fight inflammation, regulate hormones, and keep digestion smooth which is great for managing PCOS symptoms.
4. Eggs
Eggs are a complete protein and a great source of choline, which supports hormone production. They help keep insulin levels in check and provide essential nutrients like vitamin D and B12, often deficient in PCOS.
5. Berries
Loaded with antioxidants and low on the glycemic index, berries help reduce oxidative stress and inflammation. Their fibre also slows sugar absorption, keeping insulin levels stable.
6. Avocado
Rich in monounsaturated fats and fibre, avocados support heart health and hormonal balance. They're especially helpful in reducing insulin resistance when paired with protein or whole grains.
7. Spinach or leafy greens
High in magnesium, iron, and folate, leafy greens support healthy insulin function and combat inflammation. Adding them to smoothies, omelettes, or breakfast wraps can enhance hormone health.
8. Cinnamon
This spice has insulin-sensitising properties and helps lower blood sugar levels. Sprinkle it on oats, smoothies, or yogurt for both flavour and metabolic support.
9. Quinoa
A plant-based complete protein and fibre-rich grain, quinoa helps keep you full and energised. Its low glycemic index makes it ideal for PCOS-friendly breakfast bowls or porridge.
10. Nuts
Nuts provide protein, healthy fats, and antioxidants. They help reduce inflammation and improve cholesterol levels, which are often imbalanced in PCOS. A small handful in the morning can support hormone health.
Incorporate these foods into your breakfast today to improve your hormonal health and better manage PCOS symptoms.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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