Well, to put it simply, the best snacks for PCOS will include a complex carb (which generally means a high-fiber, less processed choice), a protein and healthy fats. For example, instead of just eating some fruit on its own, try pairing it with protein (like cheese or yogurt) and some nut butter!
When you desperately want some chips, check out PCOS approved foods like nut or seed crackers. I like the Crunch Master seed crackers, Mary's Gone Crackers, and Nut Thins- which are usually made from almonds. I like to pair them with some cheese for an awesome snack that leaves me feeling satisfied.
Opting for healthy fats, lean proteins, whole grains, and plenty of fresh fruits and vegetables may help reduce the risk of PCOS or manage its symptoms. Meanwhile, it is best to avoid highly processed foods and those containing high levels of fat, added sugar, and salt.
Snacks to avoid.
Avoid snacking on simple “naked” carbohydrates. For example: plain crackers, chips, popcorn, and pretzels generally don't contain much protein, fat, or fiber.
Foods which have saturated or hydrogenated fats in, include dairy products such as cream or cheese and fatty red meats, as well as processed or fried foods. These unhealthy fats can increase estrogen production, which can make your PCOS symptoms worse, and can lead to weight gain which can also worsen symptoms.
You Can Indulge Your Sweet Tooth
While desserts and other sugary foods aren't great for PCOS and should be limited, they can be part of a healthy PCOS diet if enjoyed in moderation. A square or two of dark chocolate (70% cocoa or more) can satisfy a sugar craving.
Chicken is a great source of protein for women with PCOS, since it's full of essential amino acids - a complete protein source - and has a low insulin response.
People with PCOS should avoid these foods that can ramp up inflammation: Fried foods (French fries, potato chips, corn chips and fried chicken or fish) Saturated fats such as butter or margarine. Red meat, including hamburgers, roast beef and steaks, processed luncheon meat and hot dogs.
Yes, bananas may help in PCOS when consumed in moderation. Its high nutritional value may improve insulin sensitivity, aid in weight loss and blood sugar control. Eating bananas can promote satiety and fullness which prevents you from binge-eating due to sudden cravings. So, bananas are a great snack in PCOS.
Skipping meals can also lead to overeating. These things put additional stress on your body and can contribute to worsening PCOS symptoms by amplifying blood sugar and cortisol issues.
Limit Added Sugar
It's critical to avoid high sugar foods with PCOS. Eating less sugar results in lower blood glucose levels. This decreases insulin levels, and reduces male hormone levels. Most women with PCOS crave sugary foods, even after eating meals.
Peanut butter has a glycemic index of 14, indicating that it does not induce a fast surge in blood sugar and insulin levels. As a result, peanut butter is an excellent complement to your PCOS diet. It contains a balanced source of healthy fat, fiber, protein, and sugar.
Fried & Fast Foods
The deeply fried foods are inflammatory, so women in PCOS are better off avoiding fried chicken, french fries, fried chips, etc.
Careful with the Carbs
Refined carbs, found in sources like white rice, white bread, pizza dough and pasta, are especially difficult for women with PCOS to process–meaning that they can easily lead to excessive weight gain, while also spiking insulin levels.
Recent studies have revealed a high prevalence of sleep disorders in women living with PCOS, suggesting that it is an amendable factor. Hence, it is recommended to sleep for 6 to 9 hours a day.
However, refined carbohydrates and sugars that are often present in gluten-containing foods (cakes, biscuits, bread, pastries) can worsen PCOS symptoms and insulin resistance.
Don't have inflammatory foods. These foods exacerbate PCOS symptoms. Foods such as French fries, margarine, red meat, and other processed meats belong to this group and should be avoided as much as possible.
Eating sweet potatoes regularly can help to regulate insulin levels, which is crucial for managing PCOS. In one study, women with PCOS who ate a diet rich in complex carbs like sweet potatoes had significantly lower insulin levels than those who ate a diet high in simple carbs.