Polycystic Ovarian Disease (PCOD), also called Polycystic Ovary Syndrome (PCOS), affects millions of women worldwide. It often causes symptoms like irregular periods, weight gain, acne, and infertility. A key factor in PCOD is insulin resistance, which disrupts hormone balance and makes weight management challenging. One of the most effective ways to manage PCOD is through a healthy, balanced diet focused on controlling insulin levels. Choosing low glycemic index foods, anti-inflammatory ingredients, and nutrient-rich whole foods can help regulate hormones, support weight loss, and improve overall reproductive health, enhancing quality of life for those affected.How diet affects PCOD and insulin resistanceWomen with PCOD often have elevated insulin levels, either due to insulin resistance or poor insulin function. Insulin helps the body convert sugar into energy. However, when cells don’t respond well to insulin, the body produces more, which can trigger the ovaries to make more androgens like testosterone.This hormonal imbalance causes many PCOD symptoms such as irregular periods, excessive hair growth, acne, and difficulty with weight loss. Managing insulin through a healthy, low-GI diet is key to reversing these effects and supporting hormonal health.Best foods to eat for PCOD managementStudies show that certain food groups can significantly help in reducing PCOD symptoms:Low-Glycemic Index (GI) foodsThese foods help control blood sugar and insulin levels:Whole grains like oats, quinoa, and barleyLegumes such as lentils, chickpeas, and black beansNuts and seedsNon-starchy vegetables (broccoli, spinach, carrots)Anti-inflammatory foodsThey help reduce internal inflammation:Berries (blueberries, cherries, blackberries)Leafy greens (kale, spinach)Fatty fish (salmon, sardines, tuna)Olive oil, turmeric, and cinnamonThe DASH diet (Dietary Approaches to Stop Hypertension)Originally designed for heart health, this diet also benefits PCOD by reducing insulin resistance. Its balanced approach helps manage weight, hormone levels, and menstrual regularity.It emphasises:Lean proteinsLow-fat dairyWhole grainsFruits and vegetablesLow salt and sugar intakeFoods to avoid in a PCOD dietEliminating or minimising the following foods can reduce inflammation, stabilize blood sugar, and support hormonal balance:1. Refined carbs: White bread, pasta, pastriesThese cause rapid blood sugar spikes, worsening insulin resistance common in PCOD.2. Fried foods: Chips, burgers, and fast foodHigh in unhealthy fats, they increase inflammation and disrupt hormone balance.3. Sugary drinks: Sodas, energy drinksLoaded with sugar, they elevate insulin levels and contribute to weight gain.4. Processed meats: Sausages, bacon, hamContain additives and preservatives that can worsen inflammation and hormonal issues.5. Trans fats: Margarine, shortening, hydrogenated oilsThese fats increase insulin resistance and promote chronic inflammation.6. Red meat: Pork, steaks, hamburgersHigh in saturated fats, red meat can exacerbate inflammation and affect insulin sensitivity.Lifestyle changes that support PCOD recoveryAlong with a balanced diet, lifestyle modifications are essential for managing PCOD:Exercise regularly: Consistent physical activity helps improve insulin sensitivity and hormone balance.Stay hydrated (at least 2–2.5 liters of water daily): Proper hydration supports metabolism and reduces bloating associated with hormonal imbalances.Sleep well (7–8 hours per night): Quality sleep is essential for regulating stress hormones and maintaining overall health.Practice stress reduction (meditation, yoga, journaling): Managing stress can lower cortisol levels, which helps prevent hormonal disruptions.Eat small, frequent meals to avoid insulin spikes: Balanced meals help stabilize blood sugar and reduce symptoms linked to insulin resistance.Avoid skipping meals, especially breakfast: Eating regularly keeps your metabolism steady and prevents overeating later in the day.Track your menstrual cycle and symptoms: Monitoring your cycle helps you understand your body’s patterns and detect any irregularities early.Behavioural strategies like goal setting, using self-monitoring tools, and maintaining a support system can also enhance long-term success.Additional tips: Building a sustainable PCOD dietReplace refined sugar with natural sweeteners in moderation.Use whole grain options instead of refined flour.Prioritise plant-based fats like olive oil and avocado.Choose complex carbs like sweet potatoes, quinoa, and oats.Keep a food journal to track what helps or triggers symptoms.Remember, PCOD isn’t a one-size-fits-all condition, what works for one person may not work for another. Consulting a dietitian or gynecologist will help you personalize your plan.Also read | Not all breast lumps are cancerous: Here’s what you need to know about breast lumps