Best Protein Powder for PCOS: Fueling Your Health
Discover the top protein powders for managing PCOS. Learn about their benefits, how to choose the right one, and tips for incorporating them into your diet.
Recipe by Matt Wilkinson Over the last few years I have started to love zucchini, but I have to admit that by the end of the season, it's like, "Not another bloody zucchini!" That said, this is one of the joys of eating seasonally—anticipation and excite
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 to 4 slices white bread, crusts removed
3/4 cup blanched almonds, roughly chopped
1 garlic clove, peeled
1 teaspoon sherry vinegar
1 cup extra-virgin olive oil
1/3 cup ice-cold water
3 medium zucchinis, cut into random pieces
1/2 ounce hazelnuts, chopped
1/2 ounce blanched almonds, chopped
1/2 ounce walnuts, chopped
Pinch of smoked paprika
1 small handful flat-leaf (Italian) parsley, washed and chopped
1 small handful mint, washed and chopped
Freshly ground black pepper
Salt to taste
For the dressing, first soak the bread in water for 5 minutes. Drain the bread, then place in a blender with the almonds, garlic, vinegar, and 1/2 cup of the olive oil. Gradually add the cold water and blend on high for 30 seconds, or until a smooth purée forms. Add salt to taste, then set aside in a bowl until serving time.
Preheat the oven to 350 °F
On the stove, heat a ridged grill pan or grill to high, until slightly smoky.
Coat the cut sides of the zucchini pieces with 1/3 cup of the olive oil. Place them on the ridged grill pan and cook them, turning now and then, until they are branded all over. Place on a baking tray and finish in the oven for another 3 –5 minutes-you want to cook them through, but leave a bit of texture and crunch to the zucchini. Once cooked, set aside and keep warm.
Place the nuts and remaining olive oil in a small saucepan over medium heat and warm through until fragrant. Transfer the nuts to a bowl, then season with the paprika and salt to taste.
To assemble the dish, place the warm zucchini in a large mixing bowl, along with the herbs and nuts, and stir gently to combine. Season with salt to taste and freshly ground black pepper if needed.
Dollop most of the dressing around the bottom of your serving dish, then arrange the zucchini salad on top. If desired, drizzle some more dressing on top for that creamy, nutty flavor and texture.
Serving Size: 2
Amount Per ONE Serving | ||
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Calories 0 kcal | ||
Fat 0 g | ||
Carbohydrate 0 g | ||
Protein 0 g |
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