How Many Grams of Carbohydrates Can I Eat For PCOS?
I have previously written a blog post addressing the topic, PCOS and Carbohydrates and whether you should eat carbs if you have PCOS. If you would like to read that post click here.
However, in this blog post, and in the latest episode of PCOS Diet Talks I answer a frequently asked question I get, and that is, "How many grams of carbohydrates can I eat?
The quick and easy answer to that question is it all depends. As I have mentioned many times all of our bodies are different, what works for one person
may not work for you and therefore you have to find a diet/approach that works for you.
A common macronutrient ratio, in which people follow is 40% Carbs, 40% Protein and 20% Fat. You can begin by following this macronutrient ratio and if you find that it is not effective for you and you do not like the response your body is getting reduce a number of carbohydrates to 35% and increase your protein.
It is believed you should aim to consume between 100-200g of carbohydrates a day, at least 100g, nothing below. However, as I mentioned above all of our bodies are different and we have to experiment in order for find out what our body likes and what it responds well to. Therefore, there are women who suffer from PCOS who have managed their PCOS on a Ketogenic diet, in which you 5% of you total daily energy intake comes from carbs. This therefore means, they consume between 20-30 grams of net carbs of 50g of total carbs. Whereas other women with PCOS have been successful following a vegan or vegetarian diet, in which their diet is high in carbohydrates.
If you have PCOS and are insulin resistant opt for low Glycemic Index carbohydrates to avoid the sudden increase in blood sugar and the spike in insulin.
It is all about experimenting and finding out what works for you.
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