Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
Understanding PCOS and dietary choices
What is PCOS?
PCOS is stand for Polycystic Ovary Syndrome this is most common disorder in women. This is due hormonal imbalance which disturb the menstrual cycle of women which increase the androgen (male hormone) and irregular periods.
Causes
- Increase in insulin level leads to more in male hormone androgen level.
- Due to hormonal imbalance increase in LH and androgen and decrease the FSH.
- Family genetics if family have faced more PCOS sensitive problem and had a rigid symptom.
- Lifestyle factor – lack of exercise, poor sleep cycle and overweight problems.
Symptoms of PCOS
- Irregular menstrual cycle
- Excess hair growth on face and unexposed part.
- Scalp width increase – hair thinning
- Infertility – irregular ovulation
- Dark skin patches arounds joints and unexposed area
Importance of Diet in manging PCOS symptoms
Simply by controlling nutrition level of body we can overcome the symptoms of PCOS. Here diet will be man of the match which can support your body to fight against the symptoms of PCOS. Imbalance of insulin level increase by blood sugar level which can be regulate by diet and symptoms like irregular periods, excess hair and increase of androgen level can be easily regulate by healthy diet, exercise and good quality of sleep.
Healthy eating helps you in your weight managements which improves fertility and hormonal imbalance. Skin issue like pimples, acne and pigmentation can be improve by simply eating.
Why almond milk is a popular Choice for PCOS
Almond milk is becoming more popular due its result in PCOS where it has high nutrients value like rich in antioxidants, vitamin E, Calcium, Vitamin D, Vitamin B12, healthy fats (monosaturated and polyunsaturated fats) which support the hormonal disbalance and insulin increase in blood.
Reason almond milk is popular in PCOS
- Low in sugar and carbohydrates PCOS get trigger by sweet which increase the insulin level in blood which can worsen the condition for PCOS. Unlike cow milk it has very little amount of natural sugar
- Rich in Vitamin E & antioxidants this is key vitamin that unlock your body limitation not even in PCOS this can help you in your skin issue, inflammation and body weight.
- Hormone friendly fats which contain unsaturated fats that support hormone balance and production.
- Almond milk fortified vitamin D and calcium many commercial almonds milk fortified deficient vitamins in almond milk to balance the nutritional level. So it can overcome symptoms of PCOS readily.
Nutrients Benefits of almond milk for PCOS
Almond milk has multiple nutrients which support PCOS condition and i will mention what kind of nutrients help to improve the PCOS condition.
Vitamin E
- Vitamin E protect the ovaries and egg cell so it may not affect by PCOS symptoms.
- Improve the skin health repair dead cell and increase blood flow and skin glow.
- Support hormone imbalance and poor reproductive health.
Calcium
- In PCOS condition bone lose its density to maintaining the bone density it requires more calcium to sustain the bone density.
- Support bone health in PCOS condition.
Magnesium
- Magnesium is essential nutrient to maintain the blood sugar level while increasing the level of insulin.
- Improve insulin disturbance and regulate the menstrual cycles.
- Support egg fertility and ovulation.
Vitamin D
Improves insulin level which can regulate the GI (glycaemic index) which should always in between 25 to 65.
Healthy fats for hormone regulation
- Improve hormone production and reducing inflammation in PCOS.
- PCOS condition always get worse due bad cholesterol which can be regulate by healthy fats.
- It improves the skin and hair quality.
Low in carbs and Glycaemic index
- Junk food and sugary soft drink often increase the blood sugar level which is high in GI index that trigger PCOS condition more worsen then we think.
- Low in carbs prevents sudden weight gain in PCOS and support fat loss.
Smart ways to include almond milk in a PCOS friendly diet
- Almond milk smoothies for breakfast – For morning health if you consume high caffeinated tea and coffee which also include cow milk and sugar you can replace them with almond milk. This is perfect PCOS breakfast idea which can slow down your PCOS condition.
- Almond milk in tea and coffee – If you are addictive to coffee and tea you can, and it is hard to become for you to leave tea and coffee don’t worry you can add almond milk despite cow milk avoid sugar you can still use honey for better taste.
- Using Almond milk in cooking and baking – for making curry you can use almond milk to thick the curry which can replace for milk cream to thick the consistency and we use cow milk for cake and bakery stuff you can replace them with almond milk.
Things to watch out for before buying almond milk
- Added sugar in flavoured almond milk – you should keep in mind that added sugar can increase the insulin which can worse the PCOS condition to try to keep it aside for this time. Many companies sell almond milk with added sugar for better taste.
- Over fortification of nutrients – many companies over fortified nutrients like vitamin D and calcium amount in almond milk which become hard for our body to absorb resultant – bloating, constipation and kidney stone risk.
For balanced fortification you can check calcium – 19 – 28% RDA and vitamin D – 16 to 20% RDA.
Almond milk or other plant-based milk for PCOS
Almond milk vs soy milk
- If you are diabetic, you should choose unsweetened almond milk for PCOS.
- Almond milk has protein then soy milk.
- Almond milk is naturally rich in vitamin E and soy milk has phytoestrogens that may help balance hormones.
- Almond milk is dairy free and low allergen where soy milk can cause more sensitivity for some women.
- Almond milk could be best milk for PCOS compare with soy milk.
Almond milk vs oat milk
- Almond milk is dairy free for PCOS diet where oat milk contains milk.
- Almond milk is low in protein and oat milk has slightly more protein.
- Almond milk is rich in vitamin E and oat milk is good source of fiber.
- If you are gluten sensitive, you can choose oat milk which is gluten free.
Conclusion – is almond milk good for PCOS?
Yes, almond milk is most PCOS friendly dairy alternative which can suit on everyone. This is unsweetened which can be better option if you are diabetic patients. Almond milk is low in sugar and carbohydrates which can sustain the insulin level in PCOS condition. It also helps in weight management if you have obesity problem and improve your bone health which is often affect in PCOS condition.
Yes, almond milk doesn’t contain sugar which can maintain your insulin level in PCOS condition rich in antioxidant that support in reproductive health.
Almond is easy to digest compared to cow milk. Where cow milk has insulin like growth factor which can worsen the acne and exploit the hormonal balance.
Yes, almond contain vitamin E which is essential nutrients which can support your skin issue like acne, redness and inflammation.
Almond milk better for weight loss and soy milk is rich in protein which support the lean muscle affected by pcos if you are lean, you can choose almond milk otherwise you can choose soy milk.
Yes, Almond milk is low in calories which can be ignite arrow for weight management.
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