8 Healthy Javanese Foods

Healthy foods for PCOS are important to consume because they can help control symptoms and support the effectiveness of treatment. The criteria for this food include being high in fiber and protein, minimally processed, and low in sugar.  

High levels of the androgen hormone in sufferers of PCOS cause irregular menstrual cycles, excess hair growth, acne prone skin, and impaired fertility. This condition can also increase the risk of obesity, diabetes, heart disease and high blood pressure.

To control symptoms and reduce the risk of disease, PCOS sufferers are not only advised exercise, but also eat healthy foods for PCOS. The right food choices can balance hormones, reduce inflammation, increase insulin sensitivity, and reduce weight, which has a positive impact on PCOS. 

Variety of Healthy Foods for PCOS

Some PCOS sufferers may already understand that maintaining a healthy body weight is important for controlling PCOS symptoms. Unfortunately, quite a few people find it difficult to achieve their ideal body weight because PCOS disrupts the body's metabolic function. 

Even so, don't worry, there are several healthy food choices for PCOS that you can consume to help achieve a healthy weight while controlling PCOS symptoms, including: 

1. Gado-gado

PCOS sufferers are advised to increase their consumption of fiber foods because they can increase insulin sensitivity and reduce blood sugar levels. One local dish that is rich in fiber is gado-gado. A combination of long beans, bean sprouts, kale, chayote and cabbage can help meet daily fiber needs. 

The peanut sauce plays a role in reducing inflammation, making this dish suitable for consumption by PCOS sufferers. However, make sure to limit the use of sugar or soy sauce in peanut sauce. Adding too much sugar and soy sauce can actually increase blood sugar levels.       

2. Grilled chicken breast

The next healthy food for PCOS is lean protein, for example grilled chicken breast. This dish is rich in protein which can make you feel full. That way, the desire to overeat which increases the risk of weight gain can be restrained.

Apart from that, consumption of foods high in protein by PCOS sufferers, such as grilled chicken breast, is also good for improving metabolism, controlling blood sugar levels, and increasing insulin sensitivity.  

3. Fruit salad

Eating salad with a variety of fruit can help meet your daily fiber intake. Fiber can make you feel full, maintain a healthy digestive tract, and slow the absorption of sugar into the bloodstream so that PCOS symptoms are better controlled. 

However, avoid using sweetened condensed milk or mayonnaise as dressing salad. These two ingredients are generally high in sugar and saturated fat which can actually worsen PCOS symptoms. 

4. Fish soup

Fish soup is the next healthy food for PCOS. The reason is, this dish is high in omega-3 fatty acids which can improve metabolic disorders in PCOS sufferers. Well, fatty fish, for example catfish, salmon and mackerel, contain high levels of omega-3 fatty acids. 

To bring out its natural savory and sweet taste, use fresh fish when preparing fish soup. So, you don't need to add a lot of salt or flavorings that have the potential to increase blood pressure.   

5. Stir-fried tempeh and tofu

Soybean preparations, such as tempeh and tofu, are good for consumption by PCOS sufferers. Soybeans themselves contain isoflavones which are known to reduce testosterone, one of the causes of hormonal imbalance in PCOS sufferers.   

To maximize the benefits of this healthy food for PCOS, it is recommended that you sauté it in olive oil because it is anti-inflammatory and limits the use of salt. 

6. Boiled edamame

Just like tempeh and tofu, edamame is also high in isoflavones which can balance hormones so that PCOS symptoms are more controlled. 

The simple process of processing edamame, for example boiling, is good for maintaining nutritional content so that not much is lost. If you want to add flavor, you can use salt to taste. 

7. Clear spinach

Spinach is anti-inflammatory and rich in fiber which is good for consumption by PCOS sufferers. You can process it into clear spinach which has minimal salt and sugar, but is rich in water to keep your body hydrated. 

Body hydration is an important key in controlling PCOS symptoms. Adequate hydration can prevent digestive disorders commonly experienced by PCOS sufferers and support weight loss.   

8. Soto ayam 

If you want a healthy soup dish for PCOS, try enjoying chicken soto. This healthy food for PCOS is high in protein from shredded chicken breast and fiber from cabbage or bean sprouts. The spices used, such as ginger, turmeric, garlic and coriander, are also anti-inflammatory and can control PCOS symptoms. 

However, choose chicken soup without coconut milk, because this food is high in saturated fat which can increase the risk of high cholesterol and worsen PCOS symptoms.   

Eating Patterns for PCOS Sufferers

Apart from the healthy food choices for PCOS above, you also need to pay attention to a proper diet so that PCOS symptoms are always controlled. The following is a diet for PCOS sufferers:

• Consume real food or minimally processed food. 
• Eat small portions every 3–5 hours. 
• Avoid PCOS taboo foods, such as refined carbohydrates, fried foods, red and processed meat, cookies, or dishes high in sugar. 
• Increase consumption of fiber foods. 
• Avoid consuming foods that contain trans fats, for example fast food. 
• Increase fluid consumption, at least 8 glasses or 2 liters of water per day. 
• Limit consumption of salt and sugar in food. 

A proper diet and healthy food choices for PCOS are widely recommended as first steps to control the symptoms of the disease. Apart from that, you are also advised to exercise regularly, reduce stress, and get enough sleep to support the effectiveness of PCOS treatment.   

If you are still confused about whether your favorite food is a healthy diet for PCOS or not, don't hesitate to consult directly with a doctor to get the right answer.

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