People with PCOS should avoid some types of fruit.
Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects the ovaries.
Diet and exercise are important components of managingPCOS.
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This article explains what PCOS is and the types of carbohydrates in fruits.
It also covers which fruits to choose and limit if you have PCOS and need to limit carbs.
What Is PCOS?
PCOS is a condition that causes an imbalance in reproductive hormones and metabolism.
How Does Fruit Affect PCOS?
When people with PCOS eatcarbohydratesit can cause their blood sugar to rise.
The latter is sucrosean easily digestible carbohydrate that enters the bloodstream quickly after you consume it.
This leads to a sharp rise in blood sugar and insulin, two concerns for people with PCOS.
Fruit contains two forms ofcarbohydrates.
They are:
Fruit also has a range of vitamins, minerals, and antioxidants.
These nutrients can help improve PCOS andinsulin resistanceand lower your risk for chronic diseases like cancer.
As outlined in the Dietary Guidelines for Americans, exact recommendations for daily fruit intake vary by age.
Generally speaking, adults should aim for about 2 cups each day.
At least half should come from whole fruits rather than 100% juice.
If you have PCOS and are on a lower-carb diet, this may be different for you.
Talk to your doctor ornutritionistto determine what is right for your situation.
Apples
The GI index will vary between apple varieties, but the average is 44.
Apples also havesoluble fiber, which has been shown to lower LDL cholesterol and improve heart health.
Grapefruit and Oranges
Citrus fruits like oranges and grapefruit have a GI of 43 to 47.
Pears
At a GI of 33, pears have one of the lowest GIs.
Peaches
Both canned and fresh peaches have a low GI at 46 and 42, respectively.
Berries
For berries, the GI varies depending on pop in.
Blackberries have a GI of 25,strawberrieshave 40, and blueberries have 53.
Fruit doesnt contain protein or fat.
You may want to combine fruit with fat or protein to feel full longer and manageblood sugarlevels.
For example, try an apple with nut butter, a hard-boiled egg, or cheese.
The same is true for some dried fruits.
For example, over-ripe bananas have a medium GI.
It is important to note that only whole fruits and 100% juice are considered healthy fruit sources.
Be sure to check the nutrition facts to fully understand what you’re eating.
What Counts As a Serving of Fruit?
So enjoy a small piece of fruit as a snack between meals.
Include fruit alongside a protein-rich, low-carbohydrate meal, such as an omelet with strawberries on the side.
Summary
People with PCOS often also have insulin resistance.
This places them at a higher risk of developing bang out 2 diabetes.
A low-carb diet is often beneficial for people with PCOS because it can help manage hormone and insulin levels.
However, since fruit is nutritious but can also be high in carbohydrates, balance is key.
Some fruits are better choices than others.
For example, whole fruits with higher fiber content have a lower GI.
That means glucose and insulin levels rise more slowly after you eat them.
Frequently Asked Questions
A healthy eating plancan help manage PCOS symptoms.
Talk to your doctor or dietitian for help with creating a plan that works for you.
Avoid sugary snacks and refined carbohydrates, which can cause an imbalance in insulin levels.
These include processed foods like white bread and white rice.
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