Dietician Fareeha Jay enlightened us on how South Asians can adapt to a Mediterranean diet and how it helps with PCOS. Scroll on to start your Mediterranean journey to health!
Fun fact: If you didn’t know, September 1st to September 30th is known as PCOS awareness month with an aim to help improve the lives of those affected by PCOS and to help them to overcome their symptoms as well as prevent and reduce their risks for life-threatening related conditions. Since it’s PCOS awareness month, we reached out to health expert, Fareeha Jay who is a Registered Dietician based in Plymouth. She is working as a Diabetes specialist, conducting educational sessions for people who are recently diagnosed with Type 2 Diabetes. She also has a private practice. Her work entails online consultations with South Asians all over the world. In addition to this, she is quite active on social media and never misses out on making fun yet informative videos for her followers.
We came across a couple posts and influencers talking about how helpful a Mediterranean diet could be for PCOS and of course we wanted a professional’s take on its efficacy and how we could make changes in our diet as south Asians to shift to a Mediterranean one. PCOS is an endocrine disorder that continues to impact many girls around the globe and even in Pakistan. Fareeha Jay enlightened us on how we could shift and adapt to a Mediterranean diet with specific recommendations and how could it help in our struggle with PCOS.
She for starters broke down more on the endocrine disorder which she explained is “an imbalance of reproductive hormones which causes polycystic ovary syndrome (PCOS) and may affect how ovaries work. Symptoms can include irregular periods or no periods, difficulty getting pregnant, excessive hair growth on the face and chest, weight gain, hair loss or thinning, oily skin, or acne. Making lifestyle changes, including diet and exercise, may help improve the symptoms of PCOS.”
Here is why she suggests taking up a Mediterranean Diet:
Why Does Fareeha Suggest You To Take Up A Mediterranean Diet?
Fareeha says: “Many of my clients find the thought of implementing a Mediterranean diet intimidating. Adopting a diet similar to that of individuals in Italy, Spain, France, and Greece cannot cross their minds. However, when we discuss the Mediterranean diet, we refer to its dietary guidelines and philosophical underpinnings. It is adaptable to any diet. Your South Asian cuisine can be adapted to the Mediterranean diet’s principles.”
There is growing evidence of many benefits of the Mediterranean diet. It is linked to lower levels of obesity and insulin resistance and decreased risk of type 2 diabetes and cardiovascular disease. There is evidence that a Mediterranean diet may be helpful for PCOS patients.
Fareeha Jay
What is a Mediterranean Diet Though?
A Mediterranean diet encompasses fruit, vegetables, whole grains, fish, nuts, seeds, lentils, and legumes, with moderate amounts of milk, cheese, yoghurt, and a limited meat intake. It’s also based on the eating patterns across many different Mediterranean countries focusing on traditional foods eaten in the countries that surround the Mediterranean Sea.
Adopting A Mediterranean Diet to Your Own Desi Diet:
Here are Fareeha’s recommendations on the changes and additions you could make to your existing desi diet:
Fruit & Vegetables:
Turn to nature’s candy and include seasonal fruits and vegetables everyday. Vegetables can be cooked, raw, salad, or steamed, but your vegetable curry will also count.
Whole Grain Carbohydrates:
Roti lovers, remember to make your chapattis and rotis from whole grain flour (chukki atay ki roti). And switch your white rice and pasta with brown rice and brown pasta.
Fish:
Try and include fish at least twice a week. (easy peasy for sea food lovers but if not, try acquiring a taste for it?) You can have fish curry, fish biryani or include fish in any of your family recipes.
Nuts & Seeds:
Remember to include 30 g of nuts and seeds every day! These nuts can be part of your panjeeri or can even be your snack (yes, it is that simple)
Olive Oil:
You can easily use olive oil over your salads, and refined olive oil can even be used in curries as they have a high smoke point.
Lentils/Dals/Beans:
You can consume Haleem, Chana masala, Rajma etc. or any daal you usually eat as part of a Mediterranean diet.
Meat:
You should limit intake of meat. Try having a few meat-free days or be sure to include vegetables in all your meat dishes.
Surely, the Mediterranean diet has the power to help not just with PCOS but various other health issues. We sure don’t need any more convincing of trying it out, after all we have an expert’s approval. You can look through more dietary guidance on Fareeha Jay’s social media below:
Fareeha Jay Instagram: https://www.instagram.com/dietitian_fareehajay/
