Is It Ok Eat Rice in PCOD? Expert Shares

For many Indian households, rice is more than just food, it’s comfort, culture, and convenience on a plate. But if you have Polycystic Ovarian Disease (PCOD), rice often tops the list of foods to avoid. Is rice really the villain it’s made out to be, or is there a smarter way to include it in a PCOD-friendly diet? Read ahead to know what the experts have to say about this.

Understanding PCOD and Diet

PCOD is a hormonal disorder, and it is also often associated with irregular periods, weight gain, acne, excess hair growth, and insulin resistance. Since one of the main factors for PCOD is insulin resistance, foods that are responsible for a sudden increase in the level of blood sugar, especially refined carbohydrates, are often known to be avoided. White rice is one such carbohydrate.

However, cutting off an entire food group might make a diet unpractical and emotionally taxing. This is where a well-balanced diet becomes necessary. Here what our expert, Dr Nandita Gusain, Consultant - Gynaecology, Kailash Hospital, Noida, recommends.

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Can a PCOD Patient Eat Rice?

"Yes, you can consume rice with PCOS, as long as you choose the correct variety and restrict your intake," she explained. According to her, it is better to have brown, red, or black rice for fibre and to reduce blood sugar levels. Likewise, reduce the intake of white rice, but if not, then always have it along with protein and veggies to reduce the absorption of sugar.

“It is not the rice that is a problem, but the quality, quantity, and combination,” she highlighted.

White Rice vs Whole-Grain Rice

White rice is highly refined and contains very low fibre content. This makes it easily digestible and leads to a sudden increase in blood sugar levels. In the case of women with PCOD, the sudden surge in blood sugar levels worsens insulin resistance and results in cravings, lethargy, and weight gain.

On the other hand, brown, red, or black varieties come from whole grains that preserve the fibre and nutrient contents. Fibre takes longer to digest and helps in preventing sudden increases in insulin level. They also help in maintaining the proper balance of the hormones.

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Importance of Rice Portion Size for PCOD Diet

Even the healthiest rice can cause problems if eaten in excess. A balanced PCOD-friendly plate should ideally follow the ½–¼–¼ rule. This means:

• Half the plate of non-starchy vegetables
• One-quarter of protein like dal, paneer, eggs, fish,
• One-quarter or carbohydrates, like rice or roti

Importance of Food Pairing for PCOD Diet

“The manner in which you consume your rice is as essential as the type of rice that you consume. Eating rice along with proteins, healthy fats, and fibrous veggies will lead to a slower release of sugar. Having rice with rajma, curd, veggies, or stir-fried veggies is a healthier alternative to consuming rice on its own or with sugary sauces,” Dr Gusain suggested.

She added that an additional one teaspoon of ghee can also bring down the glycemic load of the dish.

However, she also noted that PCOS/PCOD is a long-term condition. “Extremes in diet, like totally avoiding rice, help in the short term but are not as effective in the long term. The diet that you find easy to follow will always have more benefit than the diet you find difficult to maintain,” Dr Gusain concluded.

Bottomline

Rice does not have to be eliminated from your diet if you have PCOD. It is suggested to choose whole grain rice and eat it with protein and vegetables to maintain blood sugar and hormone levels.