Of course Fruit is good for you. It is loaded with vitamins, minerals, and antioxidants. That being said, women with Polycystic Ovarian Syndrome (PCOS) must be cautious when eating fruit. This is because we usually have insulin resistance or some type of blood sugar issue like hypoglycemia, pre-diabetes or diabetes. Fruit is an important part of our diets, but eating it frequently and in large portions can spike blood sugar levels which cause the body to produce too much insulin (which can lead to insulin resistance and other health conditions over time). This is due to the fact that the body quickly uses up the sugar (fructose) found in fruit – that’s why it’s known as a “simple carb.” Simple carbs give you energy quickly and then the “avalanche effect” sets in. So eat fruit in moderation.
Here are some pointers for eating fruit if you have PCOS:
- Eat fruits low on the Glycemic Index (www.glycemicindex.com). You want to choose foods with a number lower than 50. These fruits will have a slower-digesting effect on your body, thus producing less insulin when consuming and keeping blood sugar levels steady. These foods include apples, berries, kiwis, etc. Avoid melon fruit varieties.
- Eat fruits before noon (12:00pm) or 1:00pm at the latest. The earlier you eat fruits, the more readily your body will use up their energy. You may find that eating fruit later in the day will cause your blood sugar to spike, thus causing fatigue and, worst of all, food cravings. If you have ever had mid-night cravings, you know what I am talking about.
- Always eat fruit with some form of a protein. Never, ever eat fruit alone! I like to mix a bag of berries with nuts (walnuts or almonds).
So at the end of the day, yes fruit is your friend but in moderation and when paired with protein. So don’t swear off fruit just be mindful of how much and when you eat it. There are so many benefits of fruit, we just need to make sure the dis benefits are kept in check. Check out some of my personal recipes on my nutrition page.