Debunking the Fat Myth: How Good Fats Can Be Your PCOS Ally (Including Ghee!) (by Ankita Sehgal, Registered Dietitian)
Today, we're tackling a topic that often creates confusion: FATS and PCOS. Trust me, you're not alone in wondering:
"Can I still enjoy fats with PCOS?"
"Are all fats bad for my hormones?"
"Is ghee healthy for PCOS?"
These are valid questions! Let's clear the air and explore how incorporating the right kind of fats can be a game-changer for managing PCOS.
Fat Facts for PCOS Fighters:
We often hear fat is the enemy, but for women with PCOS, including the right fats is crucial. Here's why:
Hormonal Balance: Good fats can help regulate hormones like insulin, which can be imbalanced in PCOS. This, in turn, can positively impact androgen levels, leading to improved symptoms like unwanted hair growth and acne.
Feeling Full, Staying Focused: Including healthy fats in your diet keeps you feeling satiated for longer, preventing blood sugar spikes and cravings. This translates to better energy levels and improved focus throughout the day.
Inflammation Fighter: Chronic inflammation is a hidden culprit in PCOS. Good fats, especially omega-3s, have powerful anti-inflammatory properties, potentially reducing the severity of PCOS symptoms.
Source: National Institutes of Health - Polycystic Ovary Syndrome (PCOS)
Your PCOS-Friendly Fat Fix:
Now, let's see how to incorporate good fats into your diet! Here are some superstar choices:
Omega-3 Powerhouses: Fatty fish like salmon, mackerel, and sardines are packed with omega-3 fatty acids. Aim for 2-3 servings per week.
The Mediterranean Marvel: Olive oil is a fantastic source of healthy monounsaturated fats. Drizzle it on salads, vegetables, or use it for light cooking.
Nutty Goodness: Almonds, walnuts, and flaxseeds are excellent sources of healthy fats and fiber. Enjoy them as a snack, sprinkle them on salads, or add them to yogurt.
The Creamy Champion: Avocados are a delicious source of healthy fats, fiber, and antioxidants. Enjoy them on toast, in salads, or make a refreshing guacamole dip.
Ghee: A Traditional Twist:
Ghee, a clarified butter popular in Indian cuisine, can be a part of a PCOS-friendly diet in moderation. It's a good source of healthy fats like conjugated linoleic acid (CLA), which may have some benefits for insulin sensitivity. However, ghee is also high in saturated fat, so moderation is key.
Remember: Consult a registered dietitian like myself to create a personalized PCOS-friendly meal plan that incorporates good fats, including ghee if appropriate for your needs, and addresses your specific preferences.
Taking Charge with Delicious Choices:
Embracing good fats is a delicious way to empower your PCOS journey. By making informed choices about what you eat, you can support hormonal balance, manage symptoms, and feel your best. Remember, you are not alone in this! With a balanced diet rich in good fats, professional guidance, and a positive attitude, you can thrive with PCOS.
Ankita Sehgal, Registered DietitianOver 15 years of experience helping manage PCOS in India
Disclaimer: This blog is for informational purposes only and shouldn't substitute for professional medical advice. Always consult your doctor before making any dietary or lifestyle changes.
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