Podcast Summary
PCOS and anti-inflammatory diet: An anti-inflammatory diet can help manage symptoms of PCOS, with ingredients like barley, pulses, soy, herbs, and spices being particularly beneficial. Empowering patients to adopt sustainable lifestyle changes is crucial for effective management.
An anti-inflammatory diet can be an effective way to manage symptoms of Polycystic Ovary Syndrome (PCOS) as discussed in the Doctor's Kitchen Snack Size podcast featuring Dr. Nitu Bajakal. Dr. Nitu, a senior consultant, obstetrician and gynecologist, author, and board-certified lifestyle medicine physician in the UK, emphasizes the importance of being aware of PCOS symptoms and taking a proactive approach to diagnosis and management. Food plays a significant role in this, with ingredients such as barley, pulses, soy, herbs, and spices being particularly beneficial. The science of medicine lies in being informed about studies and treatments, while the art is in empowering patients to adopt sustainable and maintainable lifestyle changes. With only a few doctor visits per year, it's essential to create habits that stick, and consistency is key. Dr. Nitu may not consider herself a cook, but her passion for healthy living and healthy foods shines through, making her an inspiring advocate for those looking to improve their health.
Plant-based diet for inflammation reduction: Filling half your plate with fruits and veggies, a quarter with starchy foods, and a quarter with plant-based proteins can help reduce inflammation and improve overall health, especially for those with hormonal conditions like PCOS. Focus on green leafy veggies, colorful veggies, and whole grains for added health benefits.
Incorporating more whole, plant-based foods into your diet can help reduce inflammation and improve overall health, particularly for those with hormonal conditions like Polycystic Ovary Syndrome (PCOS). A simple guideline to follow is filling half your plate with fruits and vegetables, a quarter with starchy foods, and a quarter with plant-based proteins. Some specific ingredients to focus on include green leafy vegetables for their antioxidants and phytochemicals, as well as colorful vegetables and whole grains like brown rice, quinoa, barley, and oats. The goal is to gradually move towards a whole food plant-based way of eating, rather than adhering strictly to a vegan or omnivore diet. By doing so, you can help manage inflammation and potentially prevent or improve various health conditions such as obesity, PCOS, some cancers, hypertension, heart disease, and type 2 diabetes.
Plant-based Foods: Eating a diverse range of whole, minimally processed plant-based foods, including ancient grains, legumes, starchy vegetables, tubers, mushrooms, herbs, and spices, can significantly improve health by reducing inflammation and keeping you full for longer periods. Cooking techniques like reheating potatoes to increase resistance starch can further enhance their nutritional value.
Incorporating a variety of whole, minimally processed plant-based foods into your diet can significantly improve your health. Ancient whole grains, legumes (which include beans, peas, soya, pulses, and dals), starchy vegetables (like potatoes and sweet potatoes), and tubers are all rich in essential nutrients and fiber. These foods help reduce inflammation and keep you full for longer periods. Mushrooms, herbs, and spices are also important additions, as they provide additional health benefits and flavor to your meals. Cooking techniques, such as reheating potatoes to increase resistance starch, can further enhance the nutritional value of these foods. By focusing on these plant-based options and making water your primary beverage choice, you can create a balanced and nutritious diet that supports optimal health.
Affordable plant-based meals: Shopping for fresh herbs and spices towards the end of the day and buying discounted produce can help make plant-based meals affordable. Focusing on these foods while allowing for occasional meals out and considering BPA-free canned goods and short cooking times are reasonable considerations.
Incorporating fresh herbs and spices into your diet, which can last in the fridge for a long time, is an affordable and joyful way to eat more plant-based meals. Shopping towards the end of the day at local markets or discounted supermarket hours can help save money. It's essential to focus on these foods while allowing for occasional meals out. Transitioning to a plant-based diet doesn't require drastic changes or perfection. Buying BPA-free canned goods and avoiding long cooking times are reasonable considerations. Soy, which often gets negative attention, can still be a part of a healthy plant-based diet. Remember, the goal is progress, not perfection.
Soy's Health Benefits: Soy is a versatile plant source of fiber, protein, and micronutrients, including isoflavones, which promote bone growth, reduce hot flashes, aid in weight loss, and protect the heart. Moderate consumption is beneficial.
Soy, despite being a humble bean, holds significant importance in various diets, particularly for those looking to reduce their animal product consumption. Soy's versatility and health benefits have been proven through numerous studies, making it a valuable source of fiber, protein, and micronutrients for both men and women. Additionally, soy contains plant estrogens called isoflavones, which help block the effects of harmful mammalian estrogens and promote bone growth, reduce hot flashes, aid in weight loss, and protect the heart. While excessive consumption of soy milk may lead to increased estrogen levels, moderate intake can bring about numerous health benefits.
Soy health benefits: Consuming 2-4 portions of soy daily, like soy milk, edamame, tempeh, or tofu, can reduce cancer and heart health risks. Aim for a diverse diet with 30+ plant foods weekly, including salads before meals.
Soy is a versatile food with numerous health benefits, including a reduction in the risk of various types of cancer and heart health. The anti-angiogenic properties of soy help prevent new blood vessel growth that fuels cancer. Consuming two to four portions of soy daily, such as soy milk, edamame, tempeh, or tofu, is recommended. However, those with thyroid issues should ensure a few hours gap between taking thyroxine and soy intake. It's essential to remember that soy should not replace other healthy foods in your diet. Instead, aim for a diverse diet with at least 30 different plant foods per week, as suggested by the American Gut Health Project. Eating salads before meals is an excellent way to increase plant food intake and support weight loss and gut health. So, instead of demonizing soy for its plant estrogens, celebrate it as a valuable addition to a balanced and diverse diet.
Plant yeast regions in cereals and beans: Despite the presence of plant yeast regions in cereals and beans, including soy, they should not be avoided due to their numerous health benefits
Learning from today's discussion in The Doctor's Kitchen is that cereals and various other beans, including soy, contain plant yeast regions. Despite this fact, it's important not to stop consuming these foods, especially soy, as they offer numerous health benefits. The presence of plant yeast regions is a natural part of these foods and should not deter us from incorporating them into our diets. You can find more in-depth information on this topic and other health-related subjects by tuning in to the full-length episodes on The Doctor's Kitchen website at thedoctor'skitchen.com. Stay healthy, and I'll see you next time!