PCOS and Jicama (Mexican Turnip): A Nutritious Addition to Your Diet
Discover how jicama, a low-glycemic root vegetable, can benefit women with PCOS. Learn about its nutritional value and delicious ways to incorporate it into your diet.
This recipe includes superfoods such as:
Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.
Walnuts are an excellent addition to the diet for managing PCOS symptoms. These nutrient-dense nuts are packed with healthy fats, protein, fiber, and essential vitamins and minerals. But what makes walnuts particularly beneficial for individuals with PCOS?
Walnuts are one of the best plant-based sources of omega-3 fatty acids, which are known for their anti-inflammatory properties. Reducing inflammation is crucial for managing PCOS symptoms, as chronic inflammation can exacerbate hormonal imbalances. Omega-3s also support heart health, which is important since women with PCOS are at a higher risk of cardiovascular issues.
Walnuts are rich in magnesium, a mineral that plays a key role in regulating insulin levels and improving insulin sensitivity. Magnesium also helps reduce inflammation and supports muscle and nerve function. Adequate magnesium intake can help manage blood sugar levels and reduce the risk of type 2 diabetes, which is commonly associated with PCOS.
The high fiber content in walnuts helps regulate digestion and maintain stable blood sugar levels. Fiber also promotes a feeling of fullness, which can aid in weight management, a crucial aspect of managing PCOS. Including walnuts in your diet can help prevent overeating and support digestive health.
Walnuts are loaded with antioxidants, which help protect the body from oxidative stress and damage caused by free radicals. This is particularly beneficial for individuals with PCOS, as oxidative stress can worsen symptoms and lead to further health complications. Antioxidants in walnuts support overall health and can help mitigate some of the negative effects of PCOS.
You might wonder, "How can I include walnuts in my meals?" Here are some ideas:
Another common question is, "Can I eat walnuts every day?" Yes, you can include walnuts in your daily diet, but moderation is key. While walnuts are high in calories due to their fat content, these are healthy fats that provide numerous health benefits. Aim for a small handful (about 1 ounce) per day as part of a balanced diet.
Walnuts are also a sustainable food choice. They are grown in various regions and have a lower environmental impact compared to many other nuts. Choosing walnuts supports sustainable farming practices and provides a nutritious, eco-friendly option for your diet.
In summary, walnuts are a highly nutritious food that offers numerous health benefits for managing PCOS. Their omega-3 fatty acids, magnesium, fiber, and antioxidants support heart health, reduce inflammation, improve insulin sensitivity, and promote overall well-being. With their versatility and delicious taste, walnuts are an excellent addition to any diet focused on PCOS management.
3/4 c. canola oil
3 c. all-purpose flour
1 T bsp pumpkin pie spice
2 tsp. baking powder
1 tsp. kosher salt
1/2 tsp. baking soda
3 large eggs
3/4 c. granulated sugar
3/4 c. dark brown sugar
1 can pure pumpkin
1/4 c. whole milk
2 tsp. pure vanilla extract
2 medium carrots
1 c. walnuts
4 package cream cheese
1 c. unsalted butter
4 tsp. pure vanilla extract
6 c. confectioners’ sugar
Orange and green gel or paste food color
1 flat-bottom wafer ice cream cone
Heat oven to 350 °F. Lightly oil a 12-cup (10-in.) bundt pan, then dust with flour. In a large bowl, whisk together the flour, pumpkin pie spice, baking powder, salt and baking soda.
In a medium bowl, whisk together the eggs, oil, sugars, pumpkin, milk and vanilla. Add the egg-oil mixture to the flour mixture, mixing until fully incorporated. Mix in the carrots and walnuts.
Transfer the batter to the prepared pan and bake until a wooden pick inserted in the cake comes out clean, 55 to 60 minutes. Let the cake cool in the pan for 15 minutes before transferring to a wire rack to cool completely. Rinse out the pan and repeat to make the second cake.
After the second cake has cooled, using an electric mixer, beat the cream cheese, butter and vanilla in a large bowl until smooth. Add the confectioners' sugar and beat until fluffy, about 3 minutes.
Cut each cake in half horizontally. Spread 3/4 cup frosting on the bottom half of each cake and sandwich with the tops. Transfer 1/2 cup frosting to a small bowl and tint green. Transfer to a pastry bag fitted with a writing tip (we used a #3) and set aside.
Tint the remaining frosting orange. Place one cake, rounded side down, onto a serving platter. Spread the top with 1/2 cup orange frosting and sandwich with the remaining cake, rounded side up.
Frost the entire cake with the remaining orange frosting. Refrigerate for 15 minutes.
Meanwhile, using the green frosting, pipe lines vertically over all sides of the wafer cone to cover; refrigerate until ready to use. Crumple a piece of foil into a loose ball, insert it into the center of the cake, and place the frosted cone slightly at an angle on top to resemble a stem.
Serving Size: 40
Amount Per ONE Serving | ||
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Calories 0 kcal | ||
Fat 0 g | ||
Carbohydrate 0 g | ||
Protein 0 g |
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