“Sunday ho ya Monday, roz khao ande!” Most of us remember this famous ad campaign. Experts have been advocating for including eggs in our daily diet for decades. However, is egg good for PCOS? Can you safely include this breakfast staple in a PCOS-friendly diet?
Let’s find out!
What Foods are Good for PCOS?
Polycystic ovary syndrome (PCOS) is a hormonal disorder common among women of reproductive age, which can wreak havoc on your overall system. In individuals with PCOS, the ovaries produce more than the normal amount of male hormones called androgens, which are usually present in a smaller amount in females.
As a result, the ovaries are unable to release eggs (ovulation), which causes irregular menstrual cycles. Irregular ovulation can cause numerous small, fluid-filled sacs to develop on the ovaries. These sacs are called cysts and give the condition PCOS its name.
To manage PCOS, you can choose a well-balanced diet that is rich in fibre, protein and healthy fats. Also, you need to make sure that you limit your simple carbohydrate intake.
Fruits and vegetables are good sources of fibre. Legumes, nuts, seeds, lean meat, and poultry are rich in magnesium, which can help relieve menstrual pain, cramps and anxiety associated with PCOS. Sources of protein such as dairy, eggs, or meat also form a healthy option for those with PCOS. Read on to understand why eggs are a healthy choice for individuals with PCOS.
Eggs: Nutritional Profile
The following is the nutritional profile of eggs, according to the United States Department of Agriculture (USDA).
| One Hard-Boiled Egg (100 g) | Nutritional Value |
| Energy | 155 kcal |
| Fat | 10.6 g |
| Protein | 12.6 g |
| Carbohydrate | 1.12 g |
| Fibre | 0 g |
| Choline | 294 mg |
How are Eggs Beneficial for PCOS?
Eggs are a complete protein, it supplies the necessary amino acids required by your body to maintain your muscle, nerve and tissue function. Egg yolk is a good source of omega-3 fatty acids, iron, folate, vitamins A, D, and E, thiamine, and choline. Egg yolk also contains lutein and zeaxanthin, two essential carotenoids for eye health including dry eye syndrome, a common condition caused by PCOS.
Omega-3 fatty acids are essential if you have PCOS, as they provide numerous health benefits. Their antioxidant property can help:
- Lower androgen levels
- Reduce inflammation
- Lower triglycerides, also LDL (low-density lipoprotein or “bad” cholesterol) and improve HDL (high-density lipoprotein or “good” cholesterol) levels.
- Improve egg quality and ovulation
- Support a healthy pregnancy
- Relieve stress and improves mood
- Improve non-alcoholic fatty liver disease
- Help relieve dry eyes
How to Add Eggs to Your Diet?
Eggs are an extremely versatile ingredient, and cooking them destroys any dangerous bacteria they may have, making them safer to eat. Here are a few delicious ways to include them in your diet.
Scrambled Eggs
To prepare scrambled eggs, beat the egg in a bowl and pour it into a hot pan preheated with a few teaspoons of oil. Add pepper and salt to taste and stir it well until the eggs are set.
Poached Eggs
For making poached eggs, crack them into a pot of simmering water between 160–180°F (71–82°C) and cook them for 2 to 3 minutes.
Baked Eggs
You can prepare baked eggs by pouring the eggs into a flat-bottom dish and baking it in an oven until the eggs are set. Add vegetables like onions, tomatoes, capsicum, mushrooms, etc. to increase the nutritional factor of the dish.
Soft-Boiled Eggs
In this method, the eggs are cooked in their shells in boiling water for 5 to 6 minutes. At the end of this time, remove the eggs from the boiling water and place them in cold water. The longer you cook the eggs, the firmer the yolk will be.
Hard-Boiled Eggs
Place the eggs in a pot of boiling water. Wait for 10 minutes before removing the eggs from the hot water and place them in a bowl of cold water. You can wait for 5 to 10 minutes before removing the eggshells. The longer you cook, the firmer the yolk will become.
When is the Best Time to Consume Eggs for PCOS?
As eggs are rich in protein, it is better to include them in your breakfast. Your digestive system is at its most efficient in the morning and having eggs during this time makes it easier for your body to break down and absorb the proteins and other nutrients present in eggs.
Eggs can also be had as an evening snack. It can help in keeping you full and satiated between your meals. You can cook them in various ways to suit your taste and convenience.
How Many Eggs Can You Eat Per Day for PCOS?
An egg or two a day can help improve your PCOS symptoms. If you are suffering from high cholesterol or heart disease, limit yourself to 4 to 5 eggs in a week.
Don’t Have Time To Read?
- Eggs are loaded with vitamins, minerals, healthy fats and high-quality protein.
- Egg is good for PCOS as its daily intake is effective in controlling blood sugar levels, lowering androgen levels, inflammation, and triglycerides. It improves mood, ovulation and fertility. It also relieves dry eyes.
- Eggs are delicious and you can add them to your diet as boiled eggs, baked eggs, scrambled eggs, poached eggs, etc.
- You can have eggs as a part of your breakfast or as a snack in the evening.
- If you have PCOS, you can have about one or two eggs in a day. If you have high cholesterol, however, limit your consumption to 4 to 5 eggs a week.
