When you start looking at which diet is for you it can get complicated if you have PCOS….so let’s keep it simple. Blood sugar and insulin control is the key to controlling your PCOS symptoms and to do this, the best starting point is simply to eat less carbohydrates (carbs), more fibre, adequate protein and healthy fats, whilst cutting out the sweet junk food.

Balance is my key word…including the amounts you eat. If you be too restrictive and don’t eat enough then that too can disrupt your menstrual cycle and affect fertility. A simple way to look at food and not have to ‘measure’ everything you eat is to think of your main meals as ‘a plate per serve’. So, look at having ¼ plate as ‘unrefined’ complex carbohydrates, ¼ protein and half of serving/meal as non-starchy vegetables…with a dollop of good fats (ie avocado, nuts/seeds, olive oil).

So, what is a carbohydrate?

Unrefined Complex carbs – starches and fibres such as grains, root vegetables, legumes (beans, chickpeas, lentils), whole corn and fruit.

Refined carbs – these are starchy (like corn, wheat or potato) or sweet foods (like fruits) that have been processed from their whole state and had some or all of the fibre removed and includes sugars such as glucose, fructose and galactose.

Refined carbs are absorbed immediately into our blood stream, causing a blood sugar spike, which leads to large amount of insulin to be released by our pancreas. Sugars and refined starches are also called high glycaemic index (high GI) foods because of the affect they have on our blood sugar. If high GI foods are eaten repeatedly, it can lead to insulin resistance, which is a driver of PCOS. Complex carbs on the other hand, are digested more slowly and absorbed into our blood stream over time, avoiding the blood sugar spike and the excess insulin. These are generally safe for PCOS in moderate amounts and are known as low GI foods. Check Low GI Foods list for more info.

Protein – helps to stabilise blood sugar, keeping our insulin levels under control and helping us to feel full and satisfied. Eaten with each meal, protein helps keep our blood glucose levels steady throughout the day, avoiding the highs and lows associated with energy crashes and sugar cravings. When we eat protein it’s digested and converted into glucose more slowly than carbohydrates so it helps a steady flow of energy, backing up the more rapidly used carbohydrate portion of our meal.

So which foods are high in protein?

• meats such as lean beef, chicken, lamb, pork and fish
• eggs
• dairy such as ricotta, goats cheese and organic natural/Greek yoghurt
• raw nuts such as walnut, Brazil, pecan, cashew, hazelnut, almonds and coconut
• seeds such as sunflower, sesame, pumpkin, flaxseed, chia and quinoa (technically a seed, not a grain)
• tofu and tempeh
• beans, chickpeas and lentils
• protein powder if needed

Non-Starchy Vegetables – the easy way to think of this is anything that grows above ground….so lettuce, spinach, beans, Brussel sprouts, zucchini, eggplant, asparagus, tomatoes, capsicum etc. There are a couple of exceptions…these are corn, pumpkin and peas – these are starchy veggies.

Veggies that have low to no starch do not cause blood sugar spikes, are full of fibre, vitamins and minerals (to give you a nutrient boost), help us to feel full and satisfied, and bulk up our meals (normally what we use carbs for).

Healthy Fats – these help us to feel full and satisfied, improve blood sugar control and minimise insulin. If you are aiming for weight loss, research shows that higher-fat, lower carbohydrate diets result in more fat loss than a low-fat diet. So don’t be afraid of fats, just be careful to eat the right fats. Un-healthy fats cause inflammation and inflammation, worsening PCOS….think deep fried foods, pastries, margarine, most vegetable oils, processed foods and sugary foods. These inflammatory fats, also increase risk of cardiovascular disease – something that people with PCOS are already at higher risk of.

Healthy Fats include:

• avocado
• raw nuts and seeds (unsalted, not roasted)
• coconut milk
• coconut yoghurt
• coconut oil
• hemp oil
• olive oil
• fatty fish (e.g. salmon, sardines, tuna, anchovies)
• eggs
• organic butter (in moderation) and ghee

Recipe ideas:

• Egg White Omelette
• GF, DF Sugar free brownie that’s packed with protein
• Big salad of mixed leaves and roast pumpkin pieces with chicken breast, sliced beef or lamb
• Wholemeal pita pocket with tuna or felafel and tomato, feta, avocado and chilli sauce
• Thin wholemeal or rye wrap with protein and salad
• Crustless Mini Quiches DF GF
• Avo Burgers GF option
• Pad Thai with tofu or prawns or any protein you choose
• Turmeric and Quinoa Tofu

Please don’t forget PCOS can be tricky to deal with alone….it’s OK to ask for help. ☺

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