Indian foods and PCOS: what to eat, limit and avoid
Many women with PCOS — though not all; roughly a third are not insulin resistant — have some degree of insulin resistance. Where it is present, a meal that pushes blood glucose up quickly draws a large insulin release, and higher circulating insulin is associated with greater ovarian androgen production, which is part of the picture behind irregular cycles, acne and unwanted hair growth. The mechanism is not fully settled, but it is why dietary advice for PCOS focuses on how fast a food raises glucose rather than on calories alone. If you are one of the women whose PCOS is not insulin-driven, these pages are still useful for general nutrition, but the glycemic angle will matter less to you.
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Looking for a food that isn't rated for PCOS? The full Indian food index lists every food we cover, grouped by category.
Every food, A to Z
| Food | Verdict | GI |
|---|---|---|
| Adai | Yes | ≈ 45 |
| Almonds | Yes | — |
| Aloo | Limit | ≈ 82 |
| Aloo Paratha | Limit | ≈ 75 |
| Aloo Tikki | Avoid | ≈ 80 |
| Appam | Limit | ≈ 76 |
| Apple | Yes | ≈ 36 |
| Arbi | Yes, with changes | ≈ 58 |
| Baingan | Yes | — |
| Bajra Roti | Yes | ≈ 54 |
| Banana | Yes, with changes | ≈ 51 |
| Barfi | Limit | ≈ 76 |
| Basmati Rice | Yes, with changes | ≈ 58 |
| Bhature | Avoid | ≈ 82 |
| Bhel Puri | Yes, with changes | ≈ 65 |
| Bhindi | Yes | — |
| Biryani | Limit | ≈ 70 |
| Biscuits | Limit | ≈ 74 |
| Bread | Limit | ≈ 75 |
| Broccoli | Yes | — |
| Brown Rice | Yes, with changes | ≈ 68 |
| Butter Chicken | Limit | — |
| Buttermilk | Yes | ≈ 30 |
| Cabbage | Yes | — |
| Cashews | Yes, with changes | — |
| Cauliflower | Yes | — |
| Chaat | Limit | ≈ 74 |
| Chai | Yes, with changes | ≈ 60 |
| Chana | Yes | ≈ 28 |
| Chapati | Yes | ≈ 58 |
| Cheese | Limit | — |
| Chia Seeds | Yes | — |
| Chicken Curry | Yes | — |
| Chikoo | Limit | ≈ 70 |
| Chilla | Yes | ≈ 42 |
| Chole | Yes | ≈ 28 |
| Chole Bhature | Avoid | ≈ 80 |
| Coconut | Yes | — |
| Coconut Water | Yes | ≈ 54 |
| Corn | Yes, with changes | ≈ 60 |
| Curd | Yes | ≈ 35 |
| Curd Rice | Yes, with changes | ≈ 62 |
| Dahi Puri | Limit | ≈ 68 |
| Dal Makhani | Yes, with changes | ≈ 32 |
| Dal Tadka | Yes | ≈ 29 |
| Daliya | Yes | ≈ 52 |
| Dates | Yes, with changes | ≈ 62 |
| Dhokla | Yes | ≈ 48 |
| Dosa | Yes, with changes | ≈ 65 |
| Egg | Yes | — |
| Fenugreek Seeds | Yes | — |
| Filter Coffee | Yes, with changes | ≈ 58 |
| Fish Curry | Yes | — |
| Flaxseed | Yes | — |
| Fruit Juice | Avoid | ≈ 68 |
| Ghee | Yes, with changes | — |
| Grapes | Yes, with changes | ≈ 59 |
| Green Peas | Yes | ≈ 22 |
| Green Tea | Yes | — |
| Guava | Yes | ≈ 33 |
| Gulab Jamun | Avoid | ≈ 85 |
| Halwa | Limit | ≈ 80 |
| Handvo | Yes | ≈ 52 |
| Honey | Limit | ≈ 61 |
| Idiyappam | Yes, with changes | ≈ 68 |
| Idli | Yes | ≈ 60 |
| Idli Sambar | Yes | ≈ 58 |
| Jaggery | Limit | ≈ 84 |
| Jalebi | Avoid | ≈ 88 |
| Jowar Roti | Yes | ≈ 55 |
| Karela | Yes | — |
| Khandvi | Yes | ≈ 45 |
| Kheer | Limit | ≈ 78 |
| Khichdi | Yes | ≈ 63 |
| Ladoo | Limit | ≈ 74 |
| Lassi | Limit | ≈ 68 |
| Lauki | Yes | — |
| Lemon Rice | Yes, with changes | ≈ 70 |
| Maggi | Limit | ≈ 70 |
| Maida | Avoid | ≈ 85 |
| Makhana | Yes | ≈ 40 |
| Mango | Yes, with changes | ≈ 51 |
| Masala Dosa | Limit | ≈ 77 |
| Masoor Dal | Yes | ≈ 26 |
| Methi | Yes | — |
| Milk | Yes, with changes | ≈ 39 |
| Misal Pav | Yes, with changes | ≈ 64 |
| Modak | Limit | ≈ 76 |
| Momos | Yes, with changes | ≈ 66 |
| Moong Dal | Yes | ≈ 25 |
| Moong Dal Chilla | Yes | ≈ 38 |
| Murukku | Limit | ≈ 75 |
| Mutton Curry | Yes, with changes | — |
| Namkeen | Limit | ≈ 72 |
| Nimbu Pani | Yes | ≈ 30 |
| Oats | Yes | ≈ 55 |
| Pakora | Limit | ≈ 60 |
| Palak | Yes | — |
| Paneer | Yes | — |
| Pani Puri | Limit | ≈ 75 |
| Papaya | Yes | ≈ 60 |
| Paratha | Yes, with changes | ≈ 62 |
| Pasta | Yes, with changes | ≈ 55 |
| Pav Bhaji | Limit | ≈ 76 |
| Peanuts | Yes | — |
| Pesarattu | Yes | ≈ 38 |
| Pizza | Limit | ≈ 74 |
| Poha | Yes, with changes | ≈ 72 |
| Pomegranate | Yes | ≈ 53 |
| Poori Bhaji | Avoid | ≈ 80 |
| Prawns | Yes | — |
| Pulao | Yes, with changes | ≈ 66 |
| Pumpkin Seeds | Yes | — |
| Puri | Avoid | ≈ 80 |
| Puttu | Yes, with changes | ≈ 67 |
| Quinoa | Yes | ≈ 53 |
| Ragi Mudde | Yes | ≈ 55 |
| Ragi Roti | Yes | ≈ 55 |
| Rajma | Yes | ≈ 29 |
| Rajma Chawal | Yes | ≈ 60 |
| Rasam | Yes | — |
| Rasgulla | Avoid | ≈ 82 |
| Rava Dosa | Limit | ≈ 72 |
| Red Rice | Yes | ≈ 66 |
| Roasted Chana | Yes | ≈ 28 |
| Sabudana Khichdi | Avoid | ≈ 85 |
| Samak Rice | Yes | ≈ 50 |
| Sambar | Yes | ≈ 32 |
| Samosa | Avoid | ≈ 78 |
| Sev Puri | Limit | ≈ 72 |
| Soft Drinks | Avoid | ≈ 63 |
| Soya Chunks | Yes, with changes | ≈ 20 |
| Sprouts | Yes | ≈ 25 |
| Sugar | Avoid | ≈ 65 |
| Sugarcane Juice | Avoid | ≈ 70 |
| Sweet Potato | Yes, with changes | ≈ 63 |
| Tandoori Chicken | Yes | — |
| Thali | Yes, with changes | ≈ 65 |
| Thepla | Yes | ≈ 58 |
| Tinda | Yes | — |
| Tofu | Yes, with changes | — |
| Upma | Yes, with changes | ≈ 66 |
| Urad Dal | Yes | ≈ 43 |
| Uttapam | Yes | ≈ 64 |
| Vada Pav | Avoid | ≈ 80 |
| Walnuts | Yes | — |
| Watermelon | Yes, with changes | ≈ 72 |
| White Rice | Limit | ≈ 73 |
Medical disclaimer
This is general dietary information, not medical advice. PCOS presents differently in different women, and if you are on metformin, inositol, hormonal contraceptives or fertility treatment, discuss dietary changes with your doctor or dietitian. If you are pregnant or trying to conceive, some foods discussed on this site — therapeutic doses of fenugreek and bitter gourd, and raw sprouts — carry specific cautions in pregnancy; check with your doctor before adding them.
Plate.Fit provides diet recommendations and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified medical practitioner before starting a new diet, especially if you are pregnant, nursing, taking medication, or have a chronic health condition.