PCOD and its relationship with diet
PCOD is a common hormonal disorder in women of reproductive age, often accompanied by manifestations such as irregular periods, weight gain, acne, gray hair and especially insulin resistance. When the body is less sensitive to insulin, blood sugar levels are likely to increase, thereby affecting weight and hormone balance.
Therefore, foods rich in refined carbohydrates, especially white rice, are often recommended to be limited in the diet of people with PCOD.
Can people with PCOD eat rice?
According to Dr. Nandita Gusain, obstetrician and gynecologist at Kailash Hospital (Noida, India), women with polycystic ovary syndrome (PCOD) do not necessarily have to eliminate rice from their daily diet. It is important to choose the right type of rice, control the portion sizes and combine rice with the right foods to avoid affecting blood sugar and hormones.
"The problem is not the rice itself, but the quality of the rice, the amount of food and how to combine it in the meal. When used properly, rice can still be part of a balanced diet for people with PCOD, Dr. Gusain emphasized.
How are white rice and brown rice different?
White rice is a refined starch, almost without fiber. This makes white rice easier to digest but also causes blood sugar to increase rapidly, easily causing fatigue, cravings and worsening insulin resistance in people with PCOD.
In contrast, brown rice, red rice or black rice are whole grains, rich in fiber and micronutrients. They are digested more slowly, help stabilize blood sugar, support hormone balance and create a feeling of fullness for longer. This is a more suitable choice for women with PCOD.
An important portion of rice is no less important than rice
Even when choosing whole grain rice that is good for health, eating too much can still have a negative impact on blood sugar levels. For people with PCOD, ideal meals should follow the principle:
1/2 plate is non-starchy vegetable.
1/4 of the plate is protein from sources such as lentils, eggs, fish, paneer...
1/4 plate is starch, including rice or whole wheat bread
This way of distributing helps control blood sugar, limit insulin spikes after meals and support more effective hormone balance.
How to combine rice with food to help balance hormones
According to Dr. Gusain, eating rice with protein, healthy fats and vegetables rich in fiber will help sugar be absorbed more slowly. Meals such as rice with beans, yogurt, vegetables or stir-fried vegetables are better choices than eating plain white rice or with sugary dishes.
In addition, adding a small amount of healthy fats such as ghee or vegetable oil can also help reduce the glycemic index of the meal.
The information in the article is for reference only, not a replacement for medical diagnosis or treatment. You should talk directly to your doctor for accurate advice that is suitable for your health condition.
