Blood Sugar and PCOS: What’s The Connection?
Despite what the name suggests, Polycystic Ovarian Syndrome is not just a reproductive disorder. It’s often called “Metabolic Reproductive Syndrome,” and is so intimately involved throughout the entire body. The connection between blood sugar balance and managing PCOS symptoms can be hard to keep straight - so I want to start breaking it down for you! Through a holistic, whole-body approach, I focus on blood sugar balance with my clients to heal through nutrition and lifestyle habits.
When we have any amount of sugar (glucose) in the blood, the amount of insulin in our bodies increases in order to try and break down that glucose and use it for energy. Over time, as we consume too much sugar from simple carbohydrates, our body produces too much insulin. It’s estimated that 70% of people with PCOS are insulin resistant. Meaning, they can’t break down glucose as well and have all of the sugar floating around in the blood not being used. This is responsible for the domino effect of so many difficult symptoms associated with PCOS: cystic acne, rapid weight gain, digestive irregularities, and hair loss (to name a few).
These are a few simple nutrition tips for balancing blood sugar to help manage PCOS:
Have a high protein breakfast
A higher protein breakfast maintains a stable blood sugar when we first wake up and supports healthy hormones. A whole-food scramble with fiber-rich veggies or a green smoothie with protein powder are great options, and support sustainable weight loss overall.
Focus on complex carbohydrates
Complex carbohydrates limit the blood sugar spike and intense cravings for sugar that are commonly associated with PCOS! Foods like sweet potatoes, quinoa, or sprouted grain bread break down into glucose more slowly than simple carbohydrates, leaving us ....
Drink caffeine before noon and with food
Cortisol, our stress response and “alertness” hormone, is highest in the morning. If we drink caffeine first thing, we’re fueling cortisol to remain high for longer periods of time. Not to mention, if we’re having it on an empty stomach, this impact is even greater and can result in mood swings, anxiety, nausea, and inflammation throughout the body. Make sure your first sip of the day is a big glass of water, and try to have your morning coffee with a balanced breakfast.
Prioritize three full, balanced meals a day
We’re surrounded by *so* many snacks - and many of them overly processed. While a bridge snack can be a necessary tool, prioritizing three full and balanced meals daily with protein, healthy fats, complex carbohydrates, and fiber maintains balanced blood sugar and hormones. This strategy can help support healthy weight loss, improved gut health, and increased energy.
PCOS is a lifelong condition that can be managed through nutrition and lifestyle changes. These are a few easy strategies that you can incorporate *today* to reduce your symptoms and feel vibrant, confident, and serene. Do these tips seem feasible to add to your life? Let me know in the comments!
