Let's do it! :)

Done with the all the research thing about PCOS.
My boyfriend also downloaded and bought useful application to keep track of my goals and I already prepared my self for a lifestyle change for good health and better future.
Goodbye to sweets, processed and dairy foods.
Farewell to high glycemic index list of foods!
Hello to low glycemic diet. :)

I was very excited to wake up early this morning because today is the day that I've set to buy all the things in my PCOS diet list, in preparation for what I called PCOS battle.

To those girls who've been suffering of PCOS, let me share with you my list that may also be helpful to you:

note: Below are the actual photos of the healthy foods I bought but the information provided are from the application called PCOS Diet Checker by mark patrick media. 

Fruits:

*bananas*

They are high in fiber and composed of natural sugars which provides important energy for life.

It is not uncommon for women with PCOS to have high blood pressure. Bananas are great for this. They contain low amounts of sodium, or salt, and are also high in potassium and magnesium.

The high amounts of fibre in bananas, and the natural relaxer Magnesium, are a natural remedy to prevent constipation.  Better digestive function is also important for weight loss, hormonal balance (especially oestrogen), insulin sensitivity, and optimal digestion and absorption of the nutrients in our foods and drinks.

They are importantly low glycemic load. The sugar contained within them does not wreck havoc on your blood sugar levels. If you are still concerned about the sugar, choose less ripe bananas and eat them with some protein (like some nuts). Protein helps to moderate blood sugar fluctuations.

*oranges*

Orange is a low GI fruit and good for PCOS. Yellow-orange color fruits that may be safely consumed by women with PCOS are papaya, orange, lemon, pineapple and muskmelon. They contain beta carotene and zeaxanthin. They are rich sources of vitamin C and potassium. In women with PCOS, they can help improve the lipid profile, help lose weight by providing high fiber and also fight against free radicals in the body. Warm water mixed with lemon juice consumed early morning with a tsp of honey may accelerate weight loss. Rest of the fruits may be consumed as whole.

*mandarin oranges/ponkan*

Whether you call them mandarin oranges, tangerines or clementines, they are all different varieties that belong to the mandarin family. Mandarins are smaller than oranges and have a looser skin, which makes them easier to peel. Like all members of the citrus family, they provide a boost of vitamins and minerals, yet have few calories and not even 1 gram of fat.

*pears*

Sweet, delicious and rich flavored pears offer crunchiness of apples yet juicy as peach and nectarine.Pears fruit is packed with health benefiting nutrients such as dietary fiber, anti-oxidants, minerals and vitamins, which are necessary for optimum health. The fruit is a good source of minerals such as copper, iron, potassium, manganese and magnesium as well as B-complex vitamins such as folates, riboflavin and pyridoxine (vitamin B-6).

*apples*

Delicious and crunchy apple fruit is notable for its impressive list of phtytonutrients, and anti-oxidants. Studies suggest that its components are essential for normal growth, development and overall well-being.Apples are low in calories; 100 g of fresh fruit slices provide only 50 calories. They, however, contain no saturated fats or cholesterol. Nonetheless, the fruit is rich in dietary fiber, which helps prevent absorption of dietary-LDL or bad cholesterol in the gut.

Apple fruit contains good quantities of vitamin-C and beta-carotene. Vitamin C is a powerful natural antioxidant.Further, apple fruit is a good source of B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin B-6). Together these vitamins help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the body.

Apples are a source of both soluble and insoluble fiber. Soluble fiber such as pectin actually helps to prevent cholesterol buildup in the lining of blood vessel walls, thus reducing the risk for heart disease. The insoluble fiber in apples provides bulk in the intestinal tract, holding water to cleanse and move food quickly through the digestive system. So Apples is good for PCOS .

*red grapes*

Grapes are the fruit of a vine (Vitis vinifera). The whole fruit, skin, leaves and seed of the grape plant are used as medicine. Grape seeds are by-products of the manufacturing of wine. Be careful not to confuse grape with grapefruit, and other similar sounding medicines.Grape is used for preventing diseases of the heart and blood vessels, varicose veins, hemorrhoids, hardening of the arteries (atherosclerosis), high blood pressure, swelling after injury or surgery, heart attack, and stroke.

Grape leaf is used for attention deficit-hyperactivity disorder (ADHD), chronic fatigue syndrome (CFS), diarrhea, heavy menstrual bleeding, uterine bleeding, and canker sores. Grapes is a low GI food, so good for PCOS.

*grapefruit*

When it comes to eating a healthy diet in order to better manage the symptoms of PCOS, grapefruit is hard to beat as a source of natural goodness.

For a start, it has a low GI rating of 25, which means its much less likely than an orange, for example, to cause an artery-damaging spike in your blood sugar and insulin levels. Then theres its ability to help with weight loss because its high in fat-burning enzymes and low in sodium. Cutting salt in your diet can help flush out excess water caused by high sodium food.

Grapefruit also helps the proper digestion of food and boosts liver function, as well as being a rich source of Vitamin C. Because it boasts a high concentration of lycopene, it may also help to prevent the onset of tumors.

Eat one grapefruit every other day. Try peeling it like an orange, not cut in half and scooped out, for maximum benefit.

*lemon*

For many years, lemon water for fertility has been gaining popularity among women who find it hard to conceive. Lemon water for fertility is from the Traditional Chinese Medicine, which uses natural ingredients to treat and prevent diseases.

Lemon is a great fruit because it is loaded with vitamin C, magnesium, calcium, potassium, and antioxidants. First and foremost, drinking water already does wonders for fertility. Water thins out mucus and increases it as well. And cervical fluid is very important in conception. Without cervical fluid, the sperm wont be able to reach the egg. Furthermore, if the cervical fluid is of good quality and quantity, it can help the sperm stay alive for several days while waiting ovulation.

And if you add lemon to your drinking water, you are even increasing the likelihood of getting pregnant many times. The bodies are bombarded with harmful free radicals from pollution and food. And these free radicals can harm the sperm, egg, and reproductive organs. This is the importance of antioxidants. Antioxidants in this beverage will help destroy these free radicals thereby making your bodies more ready for conception. This is why it is effective for infertility treatment.

Vegetables:

*Lettuce*

Foods high in beta carotene and low in carbohydrates also include pumpkin and bell  

Lettuce is a low calorie food that can be used as a basis for light, delectable salads. But it does not always have to be iceberg lettuce! Romaine lettuce offers a multitude of health benefits, particularly for women who suffer from PCOS. In addition to being extremely low in calories, romaine lettuce is supercharged with many important nutrients, including chromium. Chromium is a component of the glucose tolerance factor (GTF) which helps maintain normal blood glucose levels by making insulin more efficient. This will fight insulin resistance which is often associated with PCOS. Furthermore, chromium promotes weight loss due to its ability to help control cravings, reduce hunger, and control fat in the blood.

Romaine The chromium in romaine lettuce helps fight insulin resistance.

Mild deficiencies in chromium are relatively common in Western countries, where the consumption of processed and refined foods is common (processing can significantly decrease the chromium content of foods). Also physically active people, people who drink a lot of coffee or tea, and people who consume high amounts of sugar have an elevated risk of being deficient in chromium. The absorption of chromium from romaine lettuce is believed to be particularly good because it also contains vitamin C which is known to enhance the absorption of chromium. To increase your intake of dietary chromium, try for example the Romaine and Smoked Salmon Salad, one of HealWithFood.orgs most chromium rich anti-PCOS recipes.

*asparagus*

Asparagus are low in saturated fat and glycemic load (GL). They tend to be high in soluble and insoluble fiber, complex carbohydrates and fruit and vegetables, whilst being low in sugar and including poly and monounsaturated fats and lean protein.

*squash*

When we think about food and antioxidants, what first comes to mind might be fresh fruit and vitamin C, or bright orange carrots and beta carotene. Yet several recent studies have underscored the unique contribution made by summer squash to our antioxidant requirements.

No category of health benefits from squash is better researched than the category of antioxidant benefits. As an excellent source of manganese and vitamin C as well as a good source of vitamin A (through its concentration of carotenoid phytonutrients), summer squash provides us with a great combination of conventional antioxidant nutrients. Squash not only provides a very good amount of dietary fiber at 2.5 grams per cup, but it also provides polysaccharide fibers like pectin that have special benefits for blood sugar regulation.

*carrots*

Sweet and succulent carrots are notably rich in anti-oxidants, vitamins and dietary fiber; however, they provide only 41 calories per 100 g, negligible amount of fat and no cholesterol.

Carrots have long been known for their health benefits as part of a healthy diet for those with PCOS, especially the huge antioxidant carotenoid content which is converted into vitamin A.

But scientists now believe cooking carrots whole before cutting them to eat actually boosts retention of their anti-cancer compound called falcarinol by as much as 25%. They also claim whole cooked carrots taste better.

*eggplant*

Capsicum, eggplant and broccoli also help in lowering blood sugar, cholesterol and manage hypertension. So good for PCOS

*cucumber*

The calorie vegetables that may prove to be beneficial in poly cystic ovaries. They include cucumber, bitter-gourd, bottle-gourd, broccoli, cauliflower, mushroom, pumpkin, Capsicum (aka bell pepper), Eggplant (aka brinjal or purple pear), Okra (aka ladyfinger or gumbo), Corn etc. All these vegetables are extremely low in calories and provide all the essential micro-nutrients including potassium, calcium, magnesium, selenium, vitamin A, B ,C, E and K. All of them are rich in fiber and help in weight loss. So good for PCOS.

It is one of the very low calorie vegetables; provide just 15 calories per 100 g. It contains no saturated fats or cholesterol.Cucumbers contains unique anti-oxidants in moderate ratios such as B-carotene and A-carotene, vitamin-C, vitamin-A, zea-xanthin and lutein.

*ginger*

Ginger can prevent nausea, so its good for treating travel or morning sickness. It also has an anti-inflammatory effect on your blood vessels by lowering blood pressure. Ginger is often taken as a digestive tonic and can help ease colds and flu, chilblains and arthritis. But avoid it if you suffer from a peptic ulcer or gallstones. Long-term use in pregnancy isnt recommended, either.

*brocolli*

Foods high in beta carotene and low in carbohydrates also include pumpkin and bell peppers. Other good sources are vegetables such as kale, collard greens, spinach, leaf lettuce and broccoli. So good for PCOS.

*green beans*

Although it is only present in trace amounts in the body, chromium enhances the bioavailability of insulin in the body, meaning taking a chromium supplement enhances the bodys ability to absorb insulin. Because having PCOS can make a womans body more insulin resistant, chromium can negate some of these effects. Protein also helps the body metabolize fats, carbohydrates, and protein in the body.Chromium is found in certain foods, including broccoli, English muffins, orange juice, red wine, and green beans.

*cauliflower*

Best green leafy vegetables for PCOS include spinach, fenugreek, celery, lettuce, coriander, mint, cauliflower greens and cabbage. They are a powerful punch of essential micro-nutrients such as iron, folic acid, potassium, magnesium, calcium, copper, zinc, vitamin A, B, C and K. All of them are high in moisture and provide roughage (fiber) to the diet, hence give an early satiety.  Most of them provide about 15-25 calories per 100 g.

others:

*eggs*

Egg is very good for PCOS, egg whole is very good for our health and our body, its include protein and vitamin which are very good for our health and our body which make to be perfect body and health, you always looking perfect when you eat daily egg.

*almond milk*

Almond milk contains more nutrients than other dairy milk alternatives like rice milk. The health benefits provided by this option even match dairy choices. Almond milk works as a great.The low amount of sugars in almond milk have a low glycemic nature, meaning our bodies fully digest them and use them as energy. Diabetics benefit from this characteristic as well. So its good for PCOS Diets.  It is the most common nut milk that youll find in the grocery store, but there are others out there like hazelnut and cashew.

*apple cider vinegar*

There is some preliminary evidence that apple cider vinegar can be healthy for diabetics studies have shown that vinegar may lower blood sugar levels. However, vinegar has chromium, which can affect insulin levels, so anyone thinking of taking apple cider vinegar in an attempt to help manage their disease should definitely speak with their physician beforehand.

Another proven health benefit is its ability to stop indigestion before it starts. Simply mix 1 teaspoon of honey and 1 teaspoon of apple cider vinegar in a cup of water and sip it slowly a half hour before you eat something you know will cause you indigestion. Youll be surprised that you feel fine after eating!  Apple Cider Vinegar is popularly used in PCOS diets.

*spearmint tea*

Hirsutism in polycystic ovarian syndrome (PCOS), consequent to elevated androgen levels leads to significant cosmetic and psychological problems. Studies have shown that both green tea and spearmint tea can reduce androgens. 

*chicken breast*

If you are concerned about PCOS and excess weight, chicken breast is a good food to add to your shopping list. Skinless chicken breast packs a protein punch but has a very low fat and carbohydrate content. It is also a good source of B vitamins such as vitamin B3 and vitamin B6. Vitamin B3 may be particularly helpful to those whose expanding waistline is linked to insulin resistance. Vitamin B6 plays a critical role in maintaining hormonal balance and fertility. It is also needed for proper absorption of zinc in the intestines.

and the last in my list is:

*brown rice*

Lucky it's approved in pcos diet. Personally, I don't want to remove rice in my meals. I love eating rice :3

Brown rice  is whole grain rice. It has a mild, nutty flavor, and is chewier and more nutritious than white rice, but goes rancid more quickly because the bran and germ which are removed to make white rice contain fats that can spoil.  Any rice, including long-grain, short-grain, or sticky rice, may be eaten as brown rice.

Wholegrains are a powerhouse of nutrients which help protect against cardiovascular disease, diabetes and the risk of being overweight  all great things to protect against when you have PCOS. So eat whole  grains like Brown rice for PCOS.

Hope that you will find all the information provided useful and helpful :)

Godbless our battle! :D
-Aiz