Short Answer: Hummus is good for PCOS. Because it has fiber, protein, and healthy fats and they can regulate your blood sugar and insulin, lower your androgen and inflammation, and improve your cholesterol and fertility.
Polycystic ovary syndrome (PCOS) is a condition that affects your ovaries and hormones.
In PCOS, your body produces too much androgen, a male hormone, and has problems using insulin, a hormone that regulates blood sugar.
This can lead to various health problems, such as irregular periods, infertility, acne, excess hair growth, weight gain, diabetes, and heart disease.
One of the key factors in managing PCOS is diet.
What you consume can affect your blood sugar levels, your hormone balance, and your inflammation, which can impact your PCOS symptoms and overall health.
To effectively manage PCOS, you should consume fiber-rich foods like fruits, vegetables, and whole grains, and avoid refined carbohydrate foods like white bread, pasta, and sweets.
Fiber helps to slow down the digestion of carbohydrates and prevent spikes in blood sugar and insulin.
You should also consume protein-rich foods like lean meats, eggs, fish, beans, and nuts, and avoid saturated fat foods like butter, cheese, and fatty meats.
Protein helps to keep you full and support your muscle mass.
You should also consume healthy fat foods like olive oil, avocado, and seeds, and avoid trans fat foods like margarine, baked goods, and fried foods.
Healthy fats help to lower inflammation and improve your cholesterol levels.
Now, hummus is a creamy dip or spread made from cooked and mashed chickpeas, tahini (sesame seed paste), lemon juice, garlic, and olive oil.
People usually eat hummus with pita bread, crackers, or fresh vegetables.
Hummus is good for PCOS because it contains fiber, protein, and healthy fats.
One cup of hummus can give you about 15 grams of fiber (60% of your daily needs), 19 grams of protein (38% of your daily needs), and 27 grams of fat (42% of your daily needs), mostly from monounsaturated and polyunsaturated sources.
Fiber can help to regulate your blood sugar and insulin levels, which are often disrupted in PCOS.
Fiber can also help to lower your androgen levels, which are often elevated in PCOS.
Fiber can also help to improve your digestion and prevent constipation, which can affect your hormone balance.
Protein can help to keep you satisfied and prevent overeating, which can lead to weight gain and worsen your PCOS symptoms.
Protein can also help to support your muscle mass and metabolism, which can help you burn more calories and lose weight.
Protein can also help to balance your hormones and improve your fertility, which can be affected by PCOS.
Healthy fats can help to reduce inflammation, which is often increased in PCOS.
Inflammation can contribute to insulin resistance, hormonal imbalance, and oxidative stress, which can worsen your PCOS symptoms and increase your risk of chronic diseases.
Healthy fats can also help to improve your cholesterol levels, which can be altered in PCOS.
High cholesterol can increase your risk of heart disease and stroke, which are more common in women with PCOS.
Furthermore, hummus is a plant-based food and plant-based foods are good for PCOS.
Because, plant-based foods are rich in antioxidants, phytochemicals, and micronutrients, which can help to protect your cells from damage, modulate your immune system, and support your detoxification pathways.
Plant-based foods can also help to lower your environmental exposure to endocrine disruptors, which are chemicals that can interfere with your hormone function and contribute to PCOS.
You can eat about 1/4 cup of hummus per day safely.
More than that can cause bloating, gas, and diarrhea, due to the high fiber content.
You should also be mindful of the calories, as hummus is a calorie-dense food and can add up quickly if you eat too much.
One cup of hummus has about 435 calories, which is about 22% of your daily needs based on a 2,000 calorie diet.
You can buy fresh hummus in your local market or can order it from online.
Always choose hummus that is made with natural ingredients and does not contain added sugars, preservatives, or artificial flavors.
Because, these can affect the quality and nutritional value of hummus and may have negative effects on your health.
You can store hummus in an airtight container in the refrigerator for up to a week or in the freezer for up to three months.
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.