Healthy Snack Ideas For PCOS

Apple, ground Cinnamon and Raisins

When it comes to managing your PCOS, your diet plays a crucial role.

 

While there is no set or best diet for PCOS, it is important that your diet is made up of whole foods, these are foods that have been minimally processed.

 

I often get asked are you allowed snacks and what kind of snacks are good for my PCOS.

 

Benefits of snacking

 

I believe snacking is personal preference, but yes you are allowed to snack. Having a snack can help decrease cravings and binges, gives you energy, and helps to manage blood sugar levels (preventing them from going too low as a result of waiting too long to eat between meals). Eat every 3 to 5 hours

 

Meal timing is also personal preference, find a way that works for you. Many people eat every 3 to 5 hours. However, this depends on how many meals you eat a day and if you are intermittent fasting (which has shown to be beneficial for insulin resistance).

 

Snacking Tips

 

A healthy and successful diet/lifestyle requires an understanding of your body, your hunger and some preparation.

If you are someone who likes snacking or who comes home hungry after work and needs to eat something to hold you over while you cook dinner, stress no more.

 

Often when people think of snacks, they think of crisps, chocolate, sweets, etc. However, snacking does not have to be some forbidden meal or to be made difficult.

 

Stock your fridge and pantry with fruits and vegetables, healthy fat foods, lean proteins and low Glycemic foods.

 

Snack Ideas

 

Nuts

  • Chestnuts
  • Almonds
  • Walnuts
  • Pecan
  • Brazil
  • Pistachios
  • Chickpea nuts

Seeds

  • Sunflower
  • Pumpkin

 

Dried Fruit

  • Dried Apricots, Glycemic Index of 30
  • Dried Prunes, Glycemic Index of 29

Dried fruits have got a bad rap, and many people are avoiding them because they are high in sugar and calories. However, they are not 'bad' or 'unhealthy.'

 

When the water in fruit has been removed, the size of decreases, about three-quarters. Therefore, if you dehydrate one cup of fresh apricots, you’ll get 1/4 cup of dried apricots.

 

If you are comparing calories and sugar, they are pretty much equivalent. One cup of fresh apricot halves has 74 calories and 14.5 grams of naturally occurring sugar; 1/4 cup of dried apricots halves has 78 calories and 17 g of sugar.

 

It is much easier to overeat on dried fruit than fresh fruit, due to the water content, making it more filling. Therefore, if you are watching your calorie intake, know your servings, measure out 1/4 cup of dried fruit before eating.

Dried fruits contain more fiber, which studies have shown helps manage insulin resistance and improve insulin sensitivity. Furthermore, they contain more of the antioxidants called phenols than fresh fruit, per ounce. Phenols can help fight heart disease, obesity, and some types of cancer.

 

Furthermore, be aware of certain dried fruits, for example, dried cranberries, which are sprayed with sugar before drying. In turn increasing the sugar and calorie content.

 

Dark Chocolate

 

3 squares of 70 per cent cocoa content or above.

Find out the benefits of dark chocolate here.

 

Fresh Fruits

 

  • Cherries- Glycemic Index of 20
  • Blueberries- Glycemic Index of
  • Strawberries- Glycemic Index of 41
  • Pear- Glycemic Index of 30
  • Plums- Glycemic Index of 40
  • Peach- Glycemic Index of 42
  • Apples- Glycemic Index of 39

 

Apple and Cinnamon

 

Cut an apple and sprinkle some ground cinnamon, cook it until it has softened but still has some crunch.

 

Houmous and Veggies

 

Use various vegetables such as cucumber, carrot, celery or bell peppers to dip into houmous.

 

Hard Boiled Eggs

 

Eggs are a quick and simple snack that you can also take on the go. But, they are also a great source of protein and healthy fats. Make sure you eat the yolk, that is where all the vitamins are!

 

Natural Peanut Butter and Apple

 

If you enjoy peanut butter make sure you purchase the natural peanut which just contains peanuts. Check the ingredients list on the food label, it should just say peanuts.

 

As with everything portion and serving sizes matter. Just because something is healthy, does not mean it is calorie free.

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