PCOS is becoming a major health concern for women of reproductive age. According to the Indian Journal of Biochemistry and Biophysics (IJBB), this condition affects 3.7% to 22.5% of women in India, causing a series of problems such as irregular periods, weight gain and metabolic disorders. In addition to maintaining a healthy lifestyle and exercising, a scientific diet plays an important role in controlling diseases.
Ms. Ritika Samaddar, a nutritionist at Max Healthcare (India), commented: "A balanced diet rich in whole grains, green vegetables and nuts such as almonds can support hormonal balance, control weight and improve overall health for women with PCOS".
Similarly, Dr. Fiona McCullough, nutritionist and lecturer at the University of Toronto ( Canada) also emphasized: "Bright breakfasts rich in protein, fiber and healthy fats help stabilize blood sugar and reduce insulin resistance - a key factor in PCOS control".
Here are 5 suggestions for a quick and nutritious breakfast for people with PCOS:
Almond and oat milk smoothie
Rich in healthy fats, protein and vitamins from almonds, combined with the rich fiber of oats, this smoothie helps maintain stable blood sugar.
Ingredients: unsweetened almond milk, rolled oats, almonds, chia seeds/lamh/ down corn.
How to make: Blend all the ingredients, you can add banana or protein powder.
Energy: About 250 calories/ly.
Quinoa upma
Quinoa is gluten-free, has a low glycemic index, making it suitable for people who need to control their weight.
Ingredients: Cooked quinoa, mixed vegetables, olive oil, mustard seeds, turmeric, salt, almonds.
How to make: Mustard Phi, stir-fry with spices, mix quinoa, sprinkle almonds.
Energy: About 300 calories/portion.
Almond flour pancakes
Replacing flour with almond flour helps reduce carbohydrate intake, maintain blood sugar and be gluten-free.
Ingredients: Almond flour, eggs, almond milk, baking powder, cinnamon or vanilla.
How to make: Mix the ingredients into a powder, fry two sides, served with fruit or maple syrup.
Energy: About 200 calories/piece.
Moong dal chilla
Salted cake made from green beans, a type of bean with a low glycemic index, combined with vegetables helps increase vitamins and minerals.
Ingredients: pureed green beans, chopped vegetables, fennel, salt, almond yogurt.
How to make: Mix green beans with vegetables and spices, thinly sliced, fried until crispy, served with almond yogurt.
Energy: About 150 calories/piece.
Whole wheat toast with almond and berry topping
Whole wheat bread is rich in fiber, almond butter topping adds good fats to help improve insulin sensitivity.
Ingredients: Whole wheat bread, almond butter, berries, honey or maple syrup.
How to make: Bake the cake, avoid butter, add berries and drizzle honey.
Energy: About 200 calories/serving.
Experts recommend that in addition to choosing the right foods, women with PCOS should eat breakfast within 1-2 hours of waking up to support their metabolism, while maintaining exercise and stress management for overall effectiveness.
