You are diagnosed with PCOS and hear you have trouble metabolizing carbohydrates and need more protein. You’re vegetarian so you’re wondering how that’s even possible. Although you may like protein, your body is constantly asking for carbs. So what’s a girl to do in this carb friendly society? How are you able to incorporate protein into your vegetarian diet?
First let’s discuss the importance of protein. Most women with PCOS have insulin resistance, which is a result of higher levels of androgens in the body. Insulin resistance means although your body is asking and craving for carbs, once you ingest them, it increases those cravings rather than satisfying them.
The amount of carbs per meal you are able to metabolize is variable depending on your level of insulin resistance. Eating more protein and healthy fats, with less emphasis on carbohydrates will assist with fewer cravings, improved energy and ultimately an easier time with weight management. If you are an ovo-lacto vegetarian, getting enough protein isn’t as big of a challenge as vegan diets.
Easy Protein Ideas:
Greek Yogurt
Having a cup of plain Greek yogurt with 1/2 cup fruit and 2 to 3 tablespoons of sliced almonds packs almost 30 grams of protein for a healthy meal or snack.
Eggs
Eggs contain the highest quality protein there is since the amino acid profile is impeccable. Concerned about cholesterol? New research shows cholesterol in eggs does not increase your cholesterol levels. The yolks contain choline, which actually lowers stress in the body, as well as lutein and zeaxanthin which help with healthy eyes, so eating a few eggs a day helps your health bank. Two eggs give fifteen grams of supermolecule or a straightforward supermolecule supply for any meal. Enjoy hard-boiled ones for a portable and healthy snack.
Cottage or Ricotta cheese
Both cottage and ricotta cheese are easy vehicles for protein and can be dressed up with sweetness by adding fruit, nuts, and cinnamon, or savory when topped with tomato, cucumber and avocado. They each have about twenty eight grams of supermolecule per cup.
Cheese
One of the most vilified foods around, cheese is a great source of protein and calcium. Cheeses that return from grass-fed or European cows contain higher levels of Omega 3 fats, which are anti-inflammatory. A snack of two ounces of cheese packs fifteen grams of supermolecule to feature to your supermolecule checking account.
Nuts and seeds
Nuts and seeds are versatile and supply seven to eight grams of supermolecule per a pair of tablespoons. Current analysis shows that there’s associate inverse relationship between dotty and weight: people who consume dotty on an everyday basis weigh less since they’re a lot of happy and have higher levels of fiber in their diets.
Nut butters
Don’t just settle for peanut butter. Now there’s almond, cashew, pecan, sunflower and a few others. They all have totally different tastes and supply flavor, and satisfaction as well as 7 to 8 grams of protein per 2 tablespoons. Stick to the natural for the healthiest fat and have with a square or two of dark chocolate for a treat.
Beans and Lentils
Beans and lentils have about fifteen grams of supermolecule per cup, along with almost half the recommended amount of fiber per day. Beans conjointly contain just about} forty grams of carbohydrates per cup so if you’re looking your carbs this can be one thing to require into consideration at a meal.
Protein powder
If all else fails, having a smoothie can be a good option with protein powder. Looking at the integrity of the supermolecule powder is essential, have minimal ingredients, and no sweeteners or extra fillers in them.
Mix and match your supermolecule sources to satisfy not solely your style buds, however quell hunger, facilitate cravings, and assist with glucose balance. A little protein goes a long way towards helping your metabolism and insulin resistance besides assisting with mood, energy and sleep; key essentials to every woman with PCOS.
Thank you for reading!