PCOS (polycystic ovary syndrome) is a hormonal problem that causes cysts to form around the ovaries and can cause a variety of symptoms including irregular periods, infertility, weight gain, and unwanted hair growth. If unaddressed, PCOS can result in more serious health issues like type 2 diabetes and heart disease.
According to the World Health Organization, PCOS affects between 8-13% of reproductive-aged women worldwide. Furthermore, nearly 70% of those affected by PCOS go undiagnosed; this means that so many women are dealing with the difficulties of the symptoms without medical treatment.
Is the lentil black gram a good dietary choice for those dealing with PCOS? Let’s take a look at some of the best ways PCOS can be managed, and see how black gram can help along the way.
Techniques for Managing PCOS
There is no known cure for polycystic ovary syndrome, but the way the disease progresses and its adverse effects on the body can be affected by lifestyle and dietary choices. These are some of the most notable areas of health that can help to manage PCOS.
- Weight Loss
- Hormonal Balancing
- Digestive Health
Among the many other benefits that this ancient legume provides, black gram happens to be a great choice when targeting these three goals. Check it out!
One of the most simple ways to successfully promote weight loss is by making sure you’re getting enough dietary fiber. Adding foods that are high in fiber to your daily meals can support maintaining a healthy weight in a few ways: such as helping you feel full sooner, slowing down blood sugar response, and promoting healthy gut bacteria. Health professionals suggest that the average woman should consume between 21-25 g of fiber per day.
How can black gram help? A 100 g serving of black gram will provide you with 18.3 g of dietary fiber!
If you are currently not eating a high-fiber diet, start increasing your intake a little at a time, rather than incorporating the full recommended amount suddenly; this will help prevent digestive discomforts like gas and bloating.
Hormones affect so much of the way the human body works and functions. PCOS involves the imbalance of certain reproductive hormones, but it affects far more than reproduction. Giving your body the tools it needs to help balance hormones can make a big difference in regards to PCOS and other aspects of health.
One of the most important minerals for hormonal balance is magnesium. In fact, a study revealed that women with a magnesium deficiency are 19 times more likely to develop PCOS. Boosting magnesium in your diet may also help prevent some of the other complications caused by PCOS such as anxiety, high blood pressure, and insulin resistance.
Experts recommend getting magnesium from food whenever possible, rather than from supplements. The body is able to process naturally-occurring magnesium easier, expelling any excess through the kidneys, while too much magnesium through supplements can result in diarrhea, nausea, and cramping.
Black gram is a great source of dietary magnesium; in fact, along with many other important vitamins and minerals, a serving of this wonder bean can provide 267 mg (67% RDV) of magnesium!
Some other nutrients that are valuable for balancing hormones are the B vitamins. Studies have shown that certain B vitamins including folate, may help in the process of alleviating the symptoms of PCOS. In these studies, infertility, menstrual cycle dysfunction, and metabolism showed improvement with higher intake of B vitamins.
There are many B vitamins found in black gram, and its folate content is impressive. A 100 g serving will provide you with 216 μg (54% RDV) of folate, as well as many other B-complex vitamins, such as 22% RDV of vitamin-B6, 23% RDV of thiamin, 18% RDV of pantothenic acid, 20% RDV of riboflavin, and 95 RDV of niacin!
Women diagnosed with PCOS may experience higher levels of lipids (cholesterol and triglycerides), and this can potentially lead to heart disease if left unchecked. The good news is that simple dietary changes can make a big difference in lipid levels! Studies have discovered that probiotic and prebiotic foods can help lower lipids and decrease the risk of heart disease and insulin resistance.
Probiotics are the various strains of good bacteria in the digestive system. They fight off the bad bacteria, aid in food digestion, and protect the lining of the intestines from absorbing too many toxins. Prebiotics are absolutely necessary for the growth and sustaining of probiotics in the digestive system; without prebiotics, the beneficial bacteria has nothing to colonize on, and their numbers decline.
The dark colored seed coat of black gram has been found to have, not only antioxidants (another must for the PCOS diet), but a significant amount of prebiotic material. The entire lentil, just like other legumes, is high in resistant starch which also acts as a prebiotic and synbiotic.
Promote Your Own Health Through Your Kitchen, Even With PCOS!
Knowing how to adjust your lifestyle can make all the difference in your journey with PCOS, and black gram is there to help you along the way. Be sure to check out some delicious recipes to help you incorporate black gram into your meal routine, and if you have any other questions about this amazing legume, feel free to contact us any time; we’d love to hear from you!
Blackgram.com does not offer personal health or medical advice. Neither black gram nor any of the statements herein have been evaluated by the Food and Drug Administration. The information provided on Blackgram.com is general in nature and informational only. Nothing on this site is intended as advice and should not be considered a substitute in any way for professional medical advice to diagnose, treat, cure, or prevent any disease. You should consult your healthcare provider before starting any nutrition, diet, exercise, fitness, medical, or wellness program.