Nutritional Recommendations Specific to PCOS Patients
- Drink at least 10 glasses of water a day
- At least 30 minutes of moderate-intensity physical activity should be done at least 3 days a week.
- Consumption of foods with “high glycemic index” that raise blood sugar rapidly is prohibited. These foods are watermelon, melon, fig, grape, banana, all foods made from white flour, mashed potatoes, carrots, rice, sweet corn and french fries, all foods with sugar.
- Foods high in fiber should be included in the diet. These foods are; fruits, whole grain bread, oats, all vegetables, legumes.
- Inositol supplementation is recommended due to reducing insulin resistance and its positive contribution to PCOS. Among vegetables and fruits that are particularly rich in inositol; cabbage, legumes, beans, seeds, nuts, melons, bananas, raisins, citrus fruits, wheat, cereals, oat flakes, wheat bran, brown rice, brewer’s yeast and unrefined molasses.
- The consumption of animal fats such as butter, margarine, lard, and tallow is prohibited. Liquid vegetable oils will be consumed instead.
- Instead of fruit juice, the fruit itself will be consumed. The fruits will be consumed by being chopped with their peels.
- Consumption of full-fat products is prohibited
- Consumption of packaged products is prohibited
- Consumption of processed meat products (sausage, salami, sausage, roasted meat, etc.) is prohibited.
- Between meals should be 2-3 hours. In this way, hormone imbalance is prevented by regulating blood sugar.
- Fish should be consumed 1-2 days a week.
- Legumes will be consumed 1-2 days a week.
- The frying method will not be used. Meals will be prepared using oven, steaming and boiling cooking methods.
- If you are going to eat outside, you can eat wrap, etc. If there is bread instead, they can not be eaten and can be eaten in portion form. It should be consumed with plenty of salad.
- Unroasted nuts should be consumed instead of roasted nuts.
- Consumption of canned products is prohibited
- Foods rich in folic acid should be included: Green leafy vegetables
- Fizzy drinks should not be consumed
- Vitamin deficiencies, blood glucose, lipid and hormone values should be checked by performing blood tests twice a year.
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