“Sugar Craving? It’s all about mindset you have to control it” if you are tired of hearing this, let us tell you something, as an individual with PCOS, sugar craving often go hand in hand and it have nothing to do with mindset and willpower. If you are a PCOS warrior worried about uncontrolled sugar cravings and messed up diet, we will help you to figure out best Indian PCOS diet plan in this blog.

Before that, have you ever wondered why you are having this uncontrollable sugar craving and don’t you want to know the reason? 

Let’s discuss.

Not Your Regular Sugar Craving

First of all, know this fact- 95% PCOS individuals have insulin resistance. You are not alone. Now, you might be thinking what exactly is insulin resistance and how it is related to sugar cravings. The insulin resistance causes increased carbohydrate cravings, this is how you get sugar cravings. Insulin resistance occurs when your body becomes unresponsive to the insulin which is the hormone regulating blood sugar.

Having a high carbohydrate meal triggers the release of insulin and this brings down the sugar level. But the problem is if you constantly satisfy the sugar cravings this may worsen insulin resistance over time. Here comes the tricky part, constant insulin spike affects the production of leptin, the hormone which regulates appetite and signals fullness.  

The high level of leptin is often associated with leptin resistance which make you feel hungry even after having food. Now, you have understood how you get the sugar cravings right? Don’t worry the best part is you can manage this naturally. Yes, you heard it right. Wondering what’s the best food for PCOD problem. Will discuss it. Before that, let’s look at the key dietary principles.

Key Dietary Principles

• Focus on high-fiber food and whole grains
• Consume lean protein
• Incorporate healthy fats
• Eat plenty of vegetables and low-GI fruits
• Avoid sugary and processed foods

Indian PCOS Diet Plan

Let’s look at a sample Indian PCOS Diet Plan to manage sugar cravings.

      On waking- Cinnamon water or Soaked fenugreek seeds water.

For Breakfast

Oats with vegetable/ Poha either with boiled eggs or a cup of sprouts

Besan Cheela/ Moong dal Dosa with vegetables and green chutney/ sambar

Chapathi along with low fat paneer curry.

     Mid-morning snack 

Fruits like an apple/ pear/orange/guava.

A raw vegetable salad with yogurt or a cup of sprouts.

Lunch

1 or 2 Multigrain rotis/ a bowl of brown rice/mixed with cup of low-fat curd or raita, Chana/paneer curry + vegetable sabzi or a salad with cucumber, carrots, and onions in a large portion.

     Evening snack

Green tea with a  handful of roasted makhana (fox nuts) or Sprouts salad. 

      Dinner 

Vegetable khichdi made with brown rice or quinoa with tofu stir-fry with vegetables.

Grilled paneer/ chicken/ fish with a side of greens and a bowl of vegetable soup.

 

      Before sleep 

2-3 pieces of walnuts or almonds

Customised Diet Plan is the Effective Choice

The diet discussed is a general Indian diet for PCOS for sugar cravings. Every person is unique and everyone have different health conditions and different requirements. So, a customized diet can help to get better results. Hundreds of customized diet plans are available across internet and if you are confused, don’t worry we are hear to help you. Naabfit can help you build a customized Indian PCOS diet plan to manage your sugar cravings.  Get your customized diet plan, a personalized nutritionist and an exercise plan from Naabfit. 

Dear PCOS/PCOS warrior, Naabfit is with you in this journey.