Are Beets Good for PCOS? (Expert Answer)

Short Answer: Beets are good for PCOS. Because they have nitrates and betalains, which can lower blood pressure, reduce inflammation, and improve blood flow.

Polycystic ovary syndrome (PCOS) is a condition that affects your ovaries, the female reproductive organs that produce eggs and hormones.

In PCOS, your body produces too much of a hormone called androgen, which can interfere with the normal development and release of eggs.

This can lead to various health problems, such as irregular periods, infertility, acne, excess hair growth, weight gain, and increased risk of diabetes and heart disease.

One of the key factors in managing PCOS is diet.

What you consume can affect your blood sugar levels, insulin sensitivity, inflammation, and hormone balance, which can impact your PCOS symptoms and overall health.

To effectively manage PCOS, you should consume fiber-rich foods like fruits, vegetables, whole grains, and legumes, and avoid refined carbs and added sugars like white bread, pastries, soda, and candy.

Fiber can help lower blood sugar and cholesterol levels, improve digestion, and keep you feeling full.

You should also include lean protein sources like fish, poultry, eggs, and low-fat dairy, and healthy fats like nuts, seeds, olive oil, and avocado.

Protein and fat can help stabilize blood sugar and support hormone production.

Additionally, you should limit your intake of saturated and trans fats, salt, caffeine, and alcohol, as they can worsen inflammation, blood pressure, and insulin resistance.

Now, beets are a root vegetable that have a deep red or purple color and a sweet and earthy flavor.

People usually eat them cooked, raw, pickled, or juiced.

Beets are good for PCOS because they contain nitrates and betalains, two beneficial plant compounds.

Nitrates can help lower blood pressure and improve blood flow, which can protect your heart and enhance your exercise performance.

Betalains are antioxidants that can help reduce inflammation and oxidative stress, which are linked to PCOS and its complications.

A half-cup (100 grams) of boiled beets can give you 20% of your daily needs of folate, 14% of manganese, 8% of copper, 7% of potassium, and 4% of vitamin C, iron, and vitamin B6.

These vitamins and minerals are essential for your immune system, metabolism, nerve function, blood formation, and DNA synthesis.

Folate can help prevent birth defects and support fertility.

Manganese and copper can help regulate blood sugar and hormone levels.

Potassium can help balance sodium and fluid levels in your body.

Vitamin C can help boost collagen production and wound healing.

Iron can help prevent anemia and fatigue.

Vitamin B6 can help regulate mood and menstrual cycles.

Furthermore, beets are a low-calorie and high-fiber food, and fiber is good for PCOS.

Because, fiber can help you control your appetite, weight, and blood sugar levels.

You can eat up to one cup (200 grams) of beets per day safely.

More than that can cause some side effects, such as red urine or stool, kidney stones, or gout.

These are due to the pigments and oxalates in beets, which can affect the color of your waste products and increase the levels of uric acid and calcium in your urine.

Also, you shouldn’t eat beets if you have kidney disease or a history of kidney stones or gout, to prevent worsening your condition.

Because, beets are high in oxalates, which can form crystals in your kidneys or joints and cause pain and inflammation.

You can buy fresh beets in your local market or can order them online.

Always choose firm, smooth, and brightly colored beets, and avoid those that are soft, wrinkled, or bruised.

Because, these are signs of freshness and quality.

You can store them in a plastic bag in the refrigerator for up to two weeks.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management, and essential medical care, is key to managing PCOS effectively.

I always recommend my PCOS patients to follow a PCOS-friendly diet to improve their overall well-being and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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