Stop Eating Instant Oats If You Have PCOS!

As I have discussed many times in my blog posts and videos, you do not have to eliminate carbohydrates from your diet when you are diagnosed with PCOS. To avoid eliminating or restricting foods from your diet, simply make better options. It is known that not all carbohydrates react the same in the body. For example, we can assess the effects of carbohydrates on our blood sugar, by using the Glycemic Index.


Now that we have addressed the fact that certain foods have different effects on our blood sugar levels, let's get to the title of the post.


There is one popular breakfast option that you should avoid eating if you have PCOS, and that is Instant Oats!


You might be thinking, oh no, what am I supposed to eat for breakfast if I can no longer have my bowl of oats?!?


Well, you do not have to stop eating oats altogether, just instant oats.


Okay, now you may be thinking, well why is that, why can I eat oats but not instant oats? What is so bad about instant oats?

Firstly, the reason why you can still eat oats is because oats have a great nutrition profile.

Oats are a great source of fibre, especially beta-glucan, they contain vitamins, minerals and antioxidants.

Oats have gained popularity as a go to breakfast as a result of their health benefits. Research has identified oats can lower both blood sugar and cholesterol levels.

So why not Instant Oats?

Many women with PCOS are also insulin resistant.

Insulin resistance is when the cells in the body fail to respond effectively to insulin. The cells in the body have difficulty absorbing the glucose in the bloodstream, and therefore there is a buildup of glucose in the blood.

All types of oats have the same nutritional and health benefits. However, there is a difference on how our blood sugar levels react when we eat instant oats.

Instant Oats are more processed than rolled oats and steel cut oats. Instant oats are precooked, dried, and then rolled and pressed slightly thinner than rolled oats. This, therefore, makes them cook more quickly than steel-cut or rolled oats. Although as a result they retain less of their texture.

Because of the way Instant Oats have been processed, to cook more quickly, our body also breaks down and digests it more quickly, in turn giving it a higher glycemic index.

Instant Oats have a high Glycemic Index (GI) of 83. The high GI index indicates that it causes a surge in blood sugar levels. If you compare this to the GI Index of rolled oats, 42 (when made with water), rolled oats have a much lower GI index and in turn less likely to cause your blood sugar levels to rise.


Therefore, instead of purchasing instant oats, opt for rolled oats. However, if you are someone who likes the taste and convenience of instant oats simple combine it with a little lean protein (half-scoop of protein powder after cooking) or healthy fat (top with chopped nuts or seeds).


How To Eat Oats

Not many people eat plain oatmeal, often people purchase the already sweetened/added sugar oats, these oats have a high sugar content. Instead, swap the added sugar oats for the plain oats and add your own toppings.

  •  Opt for water or dairy free milk, such as; hazelnut, oat, almond or coconut.
  • Add frozen fruit or dried fruit
  • Add nuts or seeds
  • Add cocoa powder
  • Add spices, such as; cinnamon, nutmeg

Make Overnight Oats

  1. Add 1/2 cup oats and a pinch of salt to the bottom of a tupperware container or mason jar.
  2. Add 1/2 cup dairy free milk on top of the oats.
  3. Add any toppings you like, e.g. fruit, spices
  4. Put the lid on the container, shake everything together, and let it sit overnight.
  5. Simply wake up the next morning, stir and enjoy!

Some Of My Favourite Oat Bowls

Oats and Cocoa Powder

Oats and Frozen Strawberries


Oats and Raisins






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