The truth is, there are no food groups that are entirely off-limits for most women with PCOS.
It’s just a matter of making the healthiest choices and moderating your intake.
Fruits provide important vitamins, minerals, antioxidants, and fiber that offer numerous benefits to women with PCOS.
Verywell / Zorica Lakonic
Choose fruits with the skin on them (such asapples,blueberries, andstrawberries).
The lower the GI of fruit, the less it will raise blood sugar levels.
Fruit consumption should be spread out evenly throughout the day.
On the other hand, you should probably avoid fruit juice because it will quickly spike blood sugar levels.
While most women with PCOS can eat gluten without problem, a small percentage may havegluten sensitivityorceliac disease.
Many women with PCOS think that eating gluten-free willhelp them lose weight.
However, there is no scientific evidence to support this.
For weight management and to prevent high blood sugars, focus on eating whole rather than refined grains.
Dairy Is Not Off-Limits
Milk is a rich source ofcalcium,vitamin D, and protein.
It is also considered a carbohydrate due to its high lactose content.
An article in theJournal of the Academy of Nutrition and Dieteticsshowed a link betweendairy consumption and acne.
It also found that milk, nonfat in particular, can contribute to increasedandrogenand insulin levels.
A square or two of dark chocolate (70% cocoa or more) can satisfy a sugar craving.
Sometimes being too restrictive with sweets can backfire and lead to episodes ofbinge eating.
Dietary strategies may also help manage some of the symptoms of this common hormonal disorder.
Sensible eating with moderate portions is key.
This includes eating fruits like apples and blueberries that have a low glycemic index.
An occasional sweet is OK to curb a sugar craving.
Burris J, Rietkerk W, Woolf K.Acne: the role of medical nutrition therapy.J Acad Nutr Diet.
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Harvard Health Publishing.Polycystic ovary syndrome (PCOS).
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