The most common thing I hear from women who have PCOS is that they are told to stop eating carbs and sugar. The reason for this is because most women with PCOS have insulin resistance. High glucose levels in the blood from eating sugar and carbs make insulin resistance worse. This insulin resistance causes women with PCOS to have cravings for sugar which then leads to more insulin resistance, it is a cycle that continues to repeat. This is why weight gain and sugar cravings are common.
Excess weight, high insulin levels, and high levels of cortisol (inflammation) ultimately lead to metabolic problems like diabetes, heart disease, and high blood pressure. There are higher rates of chronic medical problems in women with PCOS.
So how do we do prevent this? Do You avoid sugar?
My answer is no. I think it is not possible for most women to live a sugar-free lifestyle. The answer is understanding the types of sugars that are there, how your body responds to different types and consuming only a modest amount.
Let's look at the recommendations.
The USDA states no more than 10% of our calories should be from sugar. So if you follow a 2000 calories diet then,
.01 x 2000= 200 calories from sugar. There are 4 calories in each gram of sugar, so that is 50 grams of sugar.
50 grams of sugar is about 12 teaspoons of sugar. One Gatorade has around 30 grams of sugar for reference.
But the average American consumes about 4 times that in a day!
So how can we balance our blood sugars with PCOS?
5 Tips To Balance Your Blood Sugars
Make a balanced plate
Balance carbs with fiber, protein, and fat. If you have pancakes add nut butter and flax seeds to get protein and fiber. This will help glucose absorption into your gut and reduce spikes in your blood.
Having veggies at every meal will also balance the carbs that are present on your plate. Check out my FREE Ditch The Diet Guide for details on a balanced plate and recipes.
You can also consider taking Inositol to reduce sugar cravings and control insulin levels.
Incorporate movement into your daily routine
Moving every single day is incredibly important. Not only does it reduce stress or your cortisol levels but muscle burns glucose that is circulating in your blood thus decreasing the spikes and keeping insulin levels normal. Muscles grab glucose from the blood and therefore absorb excess sugar when they are active.
I don't think there is one particular exercise for all women with PCOS. It depends on what you like to do and what works for your body. Just pick something you love to do and see if you respond to it. I love this Yoga video that is only 15 minutes.
Prioritize sleep
Many women disregard sleep as important to their health. Sleep is important to not only let the body recuperate from the day but also to decrease cortisol. High cortisol leads to insulin resistance, higher androgen levels, which leads to weight gain, acne, and hair loss. Make sure to get 7 to 9 hours of sleep a night. If your body needs more that is ok too. But try not to nap during the day and instead get a good night's sleep. For tips on a good sleep routine, check out this post.
Support your gut health
One of the easiest ways to support your gut health is to skip sugary drinks like sodas. They cause an immediate glucose spike because they absorb quickly in the bloodstream causing an immediate rise in insulin and then sugar cravings.
Artificial sweeteners are not better for you. They actually absorb even quicker into the bloodstream giving your brain a reward and then you want more. If you are used to drinking them, then slowly ween yourself off so you do not experience withdrawal symptoms.
Know your triggers that cause spikes in your glucose
The way you do this is to READ LABELS!
If sugar is listed in the top 3 ingredients then it is a no.
If you can't read the name of the sugar, then it is a no.
If it says High Fructose Corn Syrup, then it is a no.
Otherwise, see how your body responds to particular sugars. If you use maple syrup do you feel sluggish, have brain fog, tired, or bloated? Then that sugar is not for you.
You can also invest in a continuous glucose monitor and find out what foods cause blood sugar spikes. It is a new platform that allows you at home to monitor your blood sugar levels after you eat and determine what foods cause you glucose spikes.
