Can I Eat Fruit If I Have PCOS?

Often when women are diagnosed with PCOS, they do not know what their diet should look like now that they have PCOS. The first instinct is to cut out a whole range of foods and food groups. Doctors often recommend cutting carbs and sugar. This is true, the amount of sugar women with PCOS eat should be reduced, this is because many women with PCOS are also insulin resistant and therefore it is important that they eat low Glycemic Index (GI) carbohydrates. Low GI carbs do not cause you blood sugar levels to rise and in turn insulin levels to spike.

 

In this blog post, and in the latest episode of PCOS Diet Talks I answer a frequently asked question I get, and that is, "Can I Eat Fruit If I Have PCOS?" and if yes "How Many Servings Of Fruit Can I Eat Per Day?"

 

The quick and easy answer to that question is yes.

 

Many women with PCOS often try to avoid eating fruit due to their high sugar content, however, as I mentioned above women with PCOS should opt for low GI carbs. You do not have to avoid eating fruit. Fruits contain vitamins, minerals and antioxidants which are important for our health. As many women with PCOS are also insulin resistant, instead of eliminating fruits, opt for low GI fruits, such as strawberries, cherries, plums, pears, peaches and apples. These fruits will not cause your blood sugar to rise and insulin levels to spike like high GI fruits do.

 

How Many Servings of Fruit Should I Eat Per Day?

 

With regards to how many servings of fruit you should eat per day, this all depends on your carbohydrate intake. I recommend eating 2 servings of fruit per day. It is suggested that you eat 5 servings of fruit per day, however, as I mentioned, it all depends on your carbohydrate intake. Two servings of fruit a day is more than enough. I recommend that the bulk of your 5 a day should come from vegetables. Vegetables are low in carbs and have minimal amounts of sugar.  Bulk up your meals with vegetables as they will also keep you fuller and satiated for longer.

 

Summary

  • If you have PCOS and are insulin resistant opt for low Glycemic Index fruits to avoid the sudden increase in blood sugar and the spike in insulin.
  • Opt for 2 servings of fruit per day.
  • The bulk of your 5 a day should come from vegetables.

 

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