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Categories Infertility Diet

Female Infertility Foods: What to Avoid!

Infertility is a growing problem that affects couples who are trying to start a family. A rising body of research suggests a link between female fertility and food. In fact, studies demonstrate that a high-trans-fat, refined-carbohydrate, and refined sugar diet can cause infertility. A Mediterranean-style diet, on the other hand, is beneficial to female fertility because it is high in dietary fibre, omega-3 (-3) fatty acids, plant-based protein, and vitamins and minerals. Let us take a look:-

Carbohydrates

Ovulation and female fertility are influenced by insulin sensitivity and glucose metabolism. Glycemic index and load are particularly important when it comes to carbs. Consumption of foods with a high glycemic index may promote insulin resistance, dyslipidemia, and oxidative stress, all of which can have a deleterious impact on fertility and ovarian function. Insulin controls metabolism as well as reproductive activities; it can influence ovarian steroidogenesis and hyperinsulinemia, both of which are linked to hyperandrogenism and ovulation difficulties. Insulin is also the main regulator of sex hormone–binding globulin (SHGB) synthesis in polycystic ovary syndrome patients (PCOS).

Fat

Fats are an important dietary component that affect fertility. According to a study, a high-fat diet is linked to changes in reproductive processes, such as menstrual cycle length, reproductive hormone concentrations [e.g., luteinizing hormone (LH)], and embryo quality in ART (assisted reproductive techniques) cycles. Furthermore, it appears that fat composition is more significant than fat quantity. Another study found that even a 2% increase in trans fatty acids intake resulted in a substantial increase in infertility risk due to ovulation problems in 18,555 women planning a pregnancy.

Protein

Animal protein consumption has been linked to an increased risk of infertility owing to ovulation failure. As a result, plant protein consumption boosts fertility in women over the age of 32. The difference could be due to the fact that plant and animal protein have different effects on insulin and (insulin like growth factor) IGF-I production. When you eat plant protein, your insulin response is lower than when you eat animal protein. Protein intake, particularly animal protein, was found to be inversely linked with testosterone levels in healthy women. Androgens, such as testosterone, appear to play an essential role in the regulation of ovarian function and female fertility.

Coffee and Alcohol

A large number of research papers suggest that excessive caffeine use may be linked to a longer time to conceive and a higher chance of miscarriage. Caffeine consumption during pregnancy has also been linked to stillbirth, childhood acute leukaemia, delayed foetal growth, and detrimental effects on a child’s birth weight, as well as overweight and obesity in children, in a dose-dependent manner. According to the European Food Safety Authority, pregnant women and women who are trying to conceive can consume up to 200 mg of caffeine each day.

Kanupriya Khanna, a senior consultant nutritionist and dietitian with over 18 years of experience in treating infertility, can assist you in conceiving naturally. If you’re having trouble conceiving, she’s considered one of the top nutritionists in Delhi.

food recipes for kids
Categories Children Diet, Dietician for children, Nutrition Blogs

Changing Your Cooking Method to Make Unhealthy Food Healthy

Changing Your Cooking Method to Make Unhealthy Food Healthy

If you are serious about eating healthier you need to shake up, and change certain cooking habits. Healthy cooking doesn’t mean you need to be a chef or a cooking expert. By just following some basic cooking techniques you can prepare the best food in healthy ways.
Here in this section, we have listed down some simple cooking tips. You can use them often to transform unhealthy recipes into healthy ones.

Change Unhealthy Cookware


Many people choose non-stick Teflon cookware because it’s convenient and ubiquitous. But not everyone knows that this cookware contains perfluorooctanoic acid (PFOA) – which is further linked to several types of disease.

There is a rise in the cases of precocious puberty in young girls nowadays, and studies have shown a relationship between Teflon cookware and precocious puberty.

Go back to the basics, and use cookware made of stainless steel, cast iron, ceramic, etc.

Bake, Broil, Grill, Roast and Steam

food recipes for kids
Instead of frying food, choose for other healthy cooking techniques like baking, broiling, grilling, roasting, and steaming. By using these techniques, you can cut fats from your diet.

These techniques require less or no oil and reduce the risk of many lifestyle disorders.

Choose Healthy Substitutes


Always include healthy substitutions in your diet plan. Healthy substitutions not only reduce the amount of fat, calories, and salt in your recipes but can also improve its nutritional content.

For example:
➢ Instead of white pasta, choose multigrain or whole wheat pasta
➢ Amaranth or rajgira is another super food to boost the immune system. It can be used instead of rice in various preparations.
➢ Use toned milk instead of whole milk
➢ Instead of sour cream use Greek yogurt
➢ Use nuts and seeds as cake/muffin toppings instead of cream
➢ Prepare frozen fruit sorbets with banana as a sweetener instead of consuming store-bought ice creams
➢ Use jaggery or honey instead of refined sugar as a sweetener

Explore New Ways To Flavor Foods


Try creating meals with natural flavorings. It is one of the best ways to add colour, taste, and aroma to foods without adding fat or salt.
Tips:
➢ Use homemade spice powders, instead of packed ones
➢ You can add pinches of dried herbs in the earlier stages of cooking, instead of prepackaged seasoning mixes.
➢ Some vegetables and fruits like mushrooms, chilies, cranberries, cherries — give away a more intense flavor when dried than when fresh. Add them when you want a burst of flavor.

The tips outlined above will significantly improve your health. It will boost your immunity, lower the risk of disease and help you maintain an appropriate weight.

You can also seek guidance from a registered dietitian before making significant dietary changes. The dietician will help you prepare healthier versions of your favorite recipes, in simple ways.

Kanupriya Khanna is one such dietitian in Delhi – who can give you concise advice on how and what to eat. Check her website at https://kanupriyakhanna.in/ for some healthy diet plans and food recipes for kids. You can also get in touch with her at https://kanupriyakhanna.in/contact-us/

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