Brown Rice Benefits for PCOS

Brown Rice Benefits for PCOS

Is Brown Rice Good for PCOS?

There are certain people that don’t need a reminder that fibre-rich brown rice, rather than the refined white variety rice, is one of the world’s healthiest foods. People usually consume brown rice for weight loss as well.

The process that makes brown rice removes only the outermost layer, or hull, of the rice kernel and is there is very least damage done to its nutritional value. On the other hand, the milling and polishing that converts brown rice into white rice destroy 67% of its vitamin B3 content, 80% of B1, 90% of B6, half of the manganese, half of the phosphorus, 60% of the iron and even all of the dietary fibre and essential fatty acids.

Nutrients are a very crucial part of a balanced Polycystic Ovarian Syndrome (PCOS) diet, which, along with regular exercise, can help reverse Insulin Resistance. This latter disorder is an imbalance in blood glucose and insulin levels, which if left unchecked, can cause excess weight gain and obesity. Both of these conditions often underlie Metabolic Syndrome, a group of cardiovascular diseases which greatly raises the risk of a heart attack or stroke, and Pre-Diabetes, which, if neglected, can cause irreversible Type 2 Diabetes. Obesity can also cause Polycystic Ovarian Syndrome (PCOS), a leading reason for female infertility as well as skin conditions, excess body and facial hair and male pattern baldness in women.

Brown rice is an all-in-one healthy food course. Just a single cup of brown rice will provide you with nearly 90% of the recommended daily requirement of manganese, a critical component of an important antioxidant enzyme called superoxide dismutase, which guards against cell-damaging free radicals made during energy production.

Magnesium in brown rice helps to lower high blood pressure, which can cause a heart attack. Brown rice may also help increase the blood levels of nitric oxide, a small molecule known to enhance blood vessel dilation and inhibit damage from cholesterol and the adhesion of white cells to the vascular wall – two vital steps in the development of atherosclerotic plaques, which can block arteries and cause blood clots.

For people worried about colon cancer risk, brown rice packs a double punch, first by being a concentrated source of the fibre needed to reduce the time that cancer-causing substances spend in contact with colon cells. It’s also a good source of selenium, a trace mineral that has been shown to substantially minimise the risk of colon cancer.

 Brown rice can be used in approx every recipe where white rice is a staple.  

If stored in a cool, dry place in an airtight container, brown rice can stay fresh for around five to six months. It can also be stored in a refrigerator where it will retain its qualities that help to maintain good health.

PCOS Symptoms

Signs and symptoms of PCOS can vary. A diagnosis of PCOS is usually made when you experience at least two of these mentioned signs:

Irregular periods. Irregular or prolonged periods are the common sign of PCOS. 

Excess androgen. Increased levels of male hormones may result in physical changes, such as excess facial and body hair (hirsutism), severe acne and male-pattern baldness.

Polycystic ovaries. Your ovaries might be enlarged and contain follicles around the eggs. As a result, the ovaries may not function regularly.

How to Cure PCOS Permanently?

Once you understand the specifics of PCOS, it is important to understand how you will achieve them. Here is everything you need to do for the treatment of PCOS.

PCOS Diet Rules:

  1. No Processed Foods: Avoid processed and refined foods completely like white flour, sugar, bread and pasta. Instead consume whole gluten-free grains like oatmeal, millets, brown rice, amaranth and quinoa.
  2. Increase Fibre: Eat more foods that are high in fibre as it helps slow down digestion. It is also effective at combating insulin resistance.
  3. Drink More Water: Drink two litres of water every day, flavouring with fresh citrus, mint, cucumber, or berries.
  4. No Refined Sugar: Avoid foods with simple carbs like refined sugar, high-fructose corn syrup, artificial sweeteners and colours, MSG, trans-fats and high saturated fat.
  5. Less Ingredients: Eat packaged foods with 5 or fewer all-natural ingredients as any product with a long list of ingredients is generally highly processed.
  6. Limit Alcohol: Make alcohol only an occasional indulgence – not an everyday occurrence. A glass of red wine is fine once in a while, but after one glass, the benefits of it are completely reversed.
  7. Consume More Smaller Meals: Eat small meals after every 3-4 hours to avoid the spikes in your blood sugar levels.
  8. Balance Carbs and Proteins: Always try having lean protein and complex carbs at every meal/snack.
  9. Take the Right Foods With You. Pack your own lunches for going to work or play. Make sure you also bring along snacks so you have healthy choices wherever you go and don’t eat whatever is available when you feel starving.

Foods to Avoid in PCOS

The main problem linked to PCOS is weight gain. It further complicates the condition and also causes mental and emotional trauma. If PCOS females wish to manage their weight, they need to adopt a few dietary changes. They should consume foods that are best for PCOS management and completely avoid those that are not helpful.

Foods that trigger the inflammatory process, which disturb hormonal levels and increase blood sugar levels, are the worst food for PCOS. Here is a list of certain foods to avoid during PCOS:

  • Processed food
  • Coffee or caffeinated drinks
  • Fried foods
  • Alcohol
  • Red Meat
  • Sugary beverages
  • Processed meat
  • Dairy products
  • Unhealthy Fats
  • Soy

Take Away

It’s essential to understand that there is no cure for PCOS and no magical formula or pill that will make your symptoms better. But, by making some diet and lifestyle changes, many PCOS patients are able to manage their symptoms, boost their fertility, and lead a fulfilled lives where they are happy with their bodies and the way they appear.