5 Best Fruits for PCOS Patients
Fruits for PCOS Let us study about the fruits which has antioxidant-rich & vitamin-filled foods everyone should be consuming regularly. But they are also rich in natural sugars so how about when you have PCOS and at a risk for insulin resistance and diabetes? Should you avoid fruits? Not all of them! Here are some of the best fruits for pcos patients:
What You Should Know About Fruits for PCOS
Even though you might be avoiding sugar in your diet now that you have PCOS, you also shouldn’t consume too many fruits in a day. Fruits contain natural sugars called fructose that can also raise your blood sugar levels if you eat large amounts in one sitting. Certain fruits also contain higher sugar contents than others.
When you have PCOS, beware of the sugar content in some fruits. It is important to choose fruits with the lowest amount of fructose especially if you have insulin sensitivity/resistance.
Fruits with the lowest sugar content such as berries like strawberries, blueberries, raspberries and cranberries can be consumed freely.
However, fruits with high sugar contents such as grapes, cherries and mangoes or those that fall in the middle of the sweetness category like cantaloupe and oranges should be eaten in moderation.
Also note that fruits that you eat with the skin/peel such as apples and berries have a lower glycemic index than fruits that you have to peel before eating such as bananas and pineapples. Fruits with lower glycemic index means that they get digested slower which results in a slower rise in blood sugar/glucose and insulin levels after consumption.
Okay now let us look at some of the best fruits for PCOS sufferers:
Top 5 Best Fruits for PCOS Patients
Apples are one of the best fruits for PCOS. They contain vitamins and minerals that are good for you.
We also eat apples with their skin on which means they take some time to get digested so they don’t spike glucose and insulin levels. Apples keep you full longer and take more calories to digest which means eating them helps you burn fat!
The fiber in apples is good for promoting bowel movements and helps in weight loss as well.
So crunch on your apples, ladies!
Blueberries contain powerful antioxidants – in fact they are believed to be one of the highest antioxidant containing foods on the planet. Antioxidants protect your body from free radicals that contribute to diseases and conditions like reproductive issues.
Blueberries are also low-calorie foods and contain high fiber. They are good for preventing insulin resistance and unwanted weight gain.
Snack on a handful of blueberries, add them to smoothies and sprinkle them on your morning oatmeal/yogurt.
Strawberries are also on this list of best fruits for PCOS patients. They are rich in antioxidants, vitamins, potassium, magnesium, calcium and dietary fiber.
Dietary fiber is good for removing toxins out of the body, maintaining a healthy weight, getting rid of cravings and keeping you fuller longer!
Add these delicious berries to your PCOS diet along with the rest of the fruits in this list. You can have them as a snack, make a strawberry shake with almond milk, toss them in a salad, have them with granola or eat them dipped in dark chocolate – yum!
Avocado is another gem in this list of best fruits for PCOS. Though some people group it under the vegetable category, it sometimes can also fall under the fruit category.
It is rich in healthy fat that is needed to fight inflammation and balance hormones. Eating avocados regularly promotes ovulation and fights ovulatory infertility.
Have an avocado shake, smoothie, eat it on its own or make some guacamole!
Also called sweet melon, cantaloupe is another good fruit to eat when you have PCOS. It has a high-water content which keeps you hydrated and also beta carotene, which gives it its orange color. Beta carotene is converted into Vitamin A in the body which promotes clear glowing skin among other benefits.
Cantaloupe also contains folate, which is needed for fertility, good reproductive health and healthy fetal development.
How to Add Fruits to Your PCOS Diet
If you’re like me and find it hard to eat fruits, then you have to find ways of easily incorporating them into your diet.
Keep in mind that fruits contain carbohydrates as well and they shouldn’t be eaten all at once – such as having a tall glass of a mixed fruit smoothie. That will spike your glucose levels which is not good when you have PCOS insulin sensitivity.
So you need to consume one serving of fruits as a snack, for example an apple. Or, eat them with other foods that contain protein or low amounts of carbohydrates such as yogurt, oatmeal, a hard-boiled egg, nuts and others.
Some of the ways to add fruits in your PCOS diet include:
- Throw a serving or two in a smoothie. Check out my PCOS-Friendly Breakfast Smoothie containing avocado and pineapple as the fruits and other superfood ingredients for a fulfilling breakfast!
- Sprinkle blueberries/raspberries/blueberries in your morning oatmeal.
- Freeze fresh fruit to blend into smoothies for a creamy treat.
- Chop up apples or sprinkle pomegranate arils into your veggie salad – delicious burst of flavor!
- Make ‘fruit cups’ for yourself containing a few cubes of cut up cantaloupe, watermelon, berries, green apple and a couple of grapes in a small round container. You can have these before a meal or at breakfast.
- Add berries to yogurt and enjoy!
- Make a mixed berry smoothie with non-dairy milk.
- Blend fresh juice with pineapples, apples, berries, etc (It’s handy to have a juicer or blender to enjoy your fruits in liquid form).