Is Quinoa Good for PCOS? (Expert Answer)

Short Answer: Quinoa is good for PCOS. Because it has magnesium, zinc, iron, folate, and protein, and they can help balance your hormones, ovulation, 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 does not ovulate regularly.

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

One of the key factors in managing PCOS is diet.

What you consume can affect your blood sugar, insulin, and inflammation levels, 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-rich foods like white bread, pasta, and sweets.

Now, quinoa is a pseudograin that is gluten-free and high in protein, fiber, and antioxidants.

People usually cook quinoa like rice and use it as a base for salads, soups, or casseroles.

Quinoa is good for PCOS because it contains magnesium, zinc, iron, and folate, which are beneficial for hormonal balance, ovulation, and fertility.

Quinoa also has a low glycemic index, which means it does not spike your blood sugar and insulin levels as much as other grains.

One cup of cooked quinoa can give you 8 grams of protein (16% of your daily needs), 5 grams of fiber (20% of your daily needs), 118 mg of magnesium (30% of your daily needs), 2 mg of zinc (18% of your daily needs), 3 mg of iron (15% of your daily needs), and 78 mcg of folate (20% of your daily needs).

Magnesium can help reduce insulin resistance and inflammation, which are common in PCOS.

Zinc can help regulate your menstrual cycle and improve your egg quality.

Iron can prevent anemia and support your energy levels.

Folate can prevent birth defects and support your pregnancy.

Furthermore, quinoa is a complete protein, which means it contains all nine essential amino acids that your body cannot make.

Protein is good for PCOS because it helps you feel full, supports your metabolism, and balances your hormones.

You can eat one to two servings of quinoa per day safely.

More than that can cause bloating, gas, or diarrhea.

Also, you shouldn’t eat quinoa if you have an allergy or intolerance to it, or if you have kidney problems, to prevent adverse reactions.

You can buy fresh quinoa in your local market or can order it from online.

Always choose organic, pre-washed, and fair-trade quinoa.

Because organic quinoa is free of pesticides and chemicals, pre-washed quinoa is free of saponins, a bitter coating that can irritate your gut, and fair-trade quinoa supports the farmers and communities that grow it.

You can store quinoa in an airtight container in a cool, dry place for up to six 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.

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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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