Diet During PCOS: What To Eat Or Avoid


If you are suffering from PCOS, then knowing what to eat and what to avoid is of utmost importance. Hormonal imbalance could lead to increased weight. Maintaining a proper diet during PCOS with some exercise can help you manage the situation. It is important to note that the insulin level in the blood increases after we eat. It increases even more after eating carbohydrate-rich foods.

Now, let’s talk about the food you should eat and the ones you should strictly avoid. Even if this means more discipline and restriction when it comes to your meals, doing this diet during PCOS is going to be worth it for its health benefits and other advantages.

1. Avoid Foods Rich In Sugar

Avoid food with high sugar levels as this could help reduce the insulin level. If you are suffering from PCOS, it is normal to crave for food rich in sugar. But you need to control your cravings and restrict the below-mentioned foods at all costs.

  • Fruit juice. Although they are rich in vitamins and minerals, the fact that they are rich in sugar cannot be avoided. It would be best to eat your fruits as a whole and even still, you need to keep it under control.
  • Granola. It is rich in both calories and sugar. The oats in granola are combined with other sweeteners like honey. If you want to cut down on calories, you should still restrict your granola intake.
  • Protein bars. Sugar is one of the main contents of the protein bars.
  • Flavored coffees. They are rich in sugar to maintain the amazing taste you crave for. They also have high-calorie content and can cause you to gain some extra pounds. 
  • Chocolate milk. All milk, whether flavored or unflavored, contains sugar lactose. It also needs to be noted that chocolate milk contains 8-12 additional grams of sugar.
  • Ketchup. Can’t avoid ketchup while eating pizza? It is rich in sugar, as tasty it is. If you really love it, you might not want to completely deprive yourself of it, but make sure to consume it only to a certain limit.
  • Low-fat yogurt. It is highly nutritious, but to improve its flavor, a high amount of sugar is mixed with it. You might want to go for the regular yogurt if this is the case.
Diet During PCOS: What To Eat Or Avoid
Diet During PCOS: What To Eat Or Avoid

 2. Eat Fruits And Vegetables As A Healthy Diet During PCOS

It usually takes more than one fruit to make a glass of juice. Therefore, eating fruit is much healthier as the sugar content is comparatively lower. Here is a list of fruits and vegetables you must include in your daily diet:

  • Spinach
  • Carrot
  • Broccoli
  • Kale
  • Green peas
  • Ginger
  • Apples
  • Blueberries
  • Avocados
  • Oranges
  • Kiwi
  • Melon
  • Strawberries

3. Load Up On Food Rich In Healthy Fats

It is essential to include foods rich in healthy fats in your diet. But consuming more than the desired levels could result in weight gain. Therefore, it is necessary to monitor your fat intake even if you’re eating the healthy kind, especially if you are obese with PCOS problems. Cut down on saturated fat consumption including dairy products like pastries, cakes, and more.

Instead of consuming saturated fats, you can rather go for unsaturated fats. Here is a list that will help:

  • Avocado
  • Almonds
  • Olive oil
  • Canola
  • Fatty fish
  • Peanuts
  • Cashews
  • Sesame seeds

4. Consume More High Fiber Foods

It is essential to include high fiber foods in your diet as it can lower your insulin levels. Here is a list of foods you should include in your daily diet during PCOS:

  • Whole grain breakfast cereals
  • Fruits such as pears, melon, and oranges
  • Peas
  • Beans
  • Pulses
  • Potatoes
  • Nuts
Diet During PCOS: What To Eat Or Avoid
Diet During PCOS: What To Eat Or Avoid

It’s time to manage the hormonal imbalance caused by PCOS by reducing your calorie consumption daily. It is essential to maintain a proper, well-monitored diet during PCOS and knowing what food to eat and avoid is a good start. It’s time to say no to unhealthy food altogether for the sake of long-lasting health.

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