Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects up to 10% of women of reproductive age. PCOS can cause a variety of symptoms, including irregular periods, acne, hair loss, and weight gain.
While there is no cure for PCOS, there are a number of things that women can do to manage their symptoms and improve their quality of life. One important way to manage PCOS is to follow a healthy diet.
Millets are a type of grain that is becoming increasingly popular, especially among people with PCOS. Millets are a good source of fibre, protein, and vitamins, and they are also gluten-free. These factors make millets a healthy choice for people with PCOS.
Benefits of millets for PCOS
Millets offer a number of benefits for women with PCOS, including:
- Improved blood sugar control: Millets have a low glycemic index (GI), which means that they do not cause a rapid spike in blood sugar levels. This is important for women with PCOS, as they are at an increased risk of developing type 2 diabetes.
- Reduced inflammation: Millets contain antioxidants and other compounds that can help to reduce inflammation. Inflammation is thought to play a role in the development of PCOS symptoms.
- Improved weight management: Millets are a good source of fiber and protein, both of which can help to promote weight loss. Weight loss can help to improve PCOS symptoms and reduce the risk of developing complications from PCOS.
How to add millets to your diet
Millets can be added to your diet in a variety of ways. Here are a few tips:
- Use millets instead of rice. Millets can be cooked and used in place of rice in any dish.
- Add millets to porridge. Millets can be added to porridge for a healthy and nutritious breakfast.
- Make millet roti or chapati. Millets can be ground into flour and used to make roti or chapati.
- Add millets to soups and stews. Millets can be added to soups and stews for added nutrition and flavour.
- Use millet flour in baking. Millet flour can be used to bake bread, muffins, and other baked goods.
3 healthy millet recipes for PCOS
Here are 3 healthy millet recipes for PCOS:
- Millet porridge
Ingredients:
- 1 cup millet
- 2 cups water
- 1/2 teaspoon salt
- Toppings of your choice (such as berries, nuts, seeds, or yoghourt)
Instructions:
- Combine the millet, water, and salt in a saucepan.
- Bring to a boil over high heat.
- Reduce heat to low and simmer for 20-30 minutes, or until the millet is cooked through.
- Remove from heat and stir in your desired toppings.
- Enjoy!
- Millet roti
Ingredients:
- 1 cup millet flour
- 1/2 cup water
- 1/4 teaspoon salt
Instructions:
- Combine the millet flour, water, and salt in a bowl.
- Knead the dough until it is smooth and elastic.
- Divide the dough into 8 equal pieces.
- Roll out each piece of dough into a thin circle.
- Heat a tawa or frying pan over medium heat.
- Cook the rotis on the hot tawa for 1-2 minutes per side, or until golden brown.
- Serve hot with your favourite curry or dal.
- Millet salad
Ingredients:
- 1 cup cooked millet
- 1/2 cup chopped cucumber
- 1/2 cup chopped tomato
- 1/4 cup chopped onion
- 1/4 cup chopped cilantro
- 1 tablespoon olive oil
- 1 teaspoon lemon juice
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Instructions:
- Combine all of the ingredients in a bowl.
- Toss to coat.
- Serve immediately or chill for later.