PCOS (polycystic ovary syndrome) is a hormone disease which usually affects women. The symptoms for PCOS are: irregular menstrual periods and excess body hair. These symptoms are caused by excess of insulin as it stimulates overproduction of testosterone. You should control your insulin level through your diet to avoid PCOS symptoms.
A diet which includes: carbohydrates, fibre and fat should help you be in control of your insulin level.
Carbohydrates
Complex carbohydrates release sugar slowly into the body because they take longer to digest and it prevents an increase in insulin. Pick carbohydrates which are close to their natural state, high in fibre and low in sugar. Choose fresh fruit instead of fruit juice or sweetened canned fruit. Eat whole wheat bread, brown rice, oats and barley as they will give you much needed whole grains.
Fibre
The recommended amount of fibre is 25 grams per day. Try to work up to that amount slowly to avoid upsetting your stomach. Add legumes like black eyed peas, chickpeas, lentils and lima beans to your diet. You can eat them in soups or as sandwich fillings. Choose apples, raspberries, cherries, grapefruit, peaces or strawberries as snacks. Also these fruits are great for smoothies.
Fat
Reduce the amount of saturated fat in your diet. Pick fat-free or low-fat milk and cheese. Choose lean meat and remove visible fat before cooking. Eat nuts and seeds like walnuts, almonds, flax seeds and pumpkin seeds as they will give you unsaturated fats. Try not to fry your food. Bake, steam, grill or broil instead. Choose unsaturated oils such as olive, corn or canola oils instead of saturated fats found in meats and dairy, avoid processed foods and limit your salt intake to less than 2400 milligrams of salt per day.
You will stay healthy longer, keep your weight at a healthy level and have better control of your insulin levels if you include some protein, carbohydrate and fat at each meal and snack.