7 Breakfast & Eating Tips for Vegetarians with PCOS + Gluten-free Quinoa Granola

WATCH THE VIDEO FOR THIS RECIPE!!

NOTE: All the Weck jars in this post were kindly provided by MCM Emballages! Thanks!

IMPORTANT NOTE: this is my personal experience and, even though all people with PCOS I know had a very similar experience, I’m sure that WHAT WORKS FOR ME MIGHT NOT WORK FOR EVERYONE IN THE SAME WAY. Please refer to a specialist if your diet is not making you feel better.

Last year, I posted some Breakfast Recipes and shared my story about PCOS. I was amazed at your response, so I decided to keep up the posts about eating for PCOS, as it is quite a common disease and I am surprised that there is so little information about it. For those of you who do not know, PCOS stands for polycystic ovarian syndrome, and it is a kind of endocrine disease which causes the follicles in the ovaries that are responsible for hormone release and balance to grow and go crazy. This hormonal imbalance causes symptoms like: hair loss, body hair growth, depression, panic attacks, mood swings, insulin resistance, headaches, acne, high cholesterol levels, amenorrhoea and, worst case scenario, it might cause diabetes and infertility. You could get all these symptoms at once, or just one or two. they usually start at 15, and usually gets better as a woman gets older or has kids. When it started for me I was 15, and the disease has evolved a lot throughout the years. It got much, much better, thanks to a healthy lifestyle and some attention for details. Let me sum up my current situation: 3 years ago I started transitioning into a vegetarian and healthy diet. For these past three years, I’ve been on the pill for about 4 months per year. With optimal nutrition, during the 8 month hiatus I get about 3 spontaneous periods, which is a HUGE deal since I used to not get a period at all! During this timespan, I am also feeling very well, with no mood swings or other PCOS symptoms of any sort, I feel very energized every day and I keep a steady weight of 112-115 lbs at 5’3″. For some reason, when fall comes my hair starts falling off again, so I get on the pill to stop it and then the cycle begins anew. I feel SO blessed that september hair loss is the only symptom I get! But it wasn’t always like this and I believe that diet and sport is helping a lot. I also used to have insanely high cholesterol levels – both good and bad, but now I am just slightly above the limit with a prevalence of good cholesterol. These tips are a collection of what I learned throughout these years of research and experiments, and this granola is a great addition to your diet – just measure up about 1 oz of it and don’t go over that amount. though the tips might not be valid for everyone, I can assure you that they are valid for most people not only with PCOS, but for people with endocrine issues of all sorts (people with malfunctioning thyroids, listen up!).

7 Breakfast & Eating Tips for Vegetarians with PCOS + Gluten-free Quinoa Granola

1. WATCH CARBS, GLUTEN & GLYCEMIC INDEX I wish like crazy that I could be a high-carb vegan, but unfortunately that would totally wreck my system. After some experimenting, I came to the conclusion that a high protein, high fat diet is best for PCOS, and my conclusion is backed by several studies. I am really, reeeeally lucky that I am not insulin resistant, but I am sensitive to white/processed carbs and if you are desperately trying to lose weight and can’t no matter what you do, you should probably start reconsidering your carb intake. You want to stick to a low glycemic index diet: glycemic index (GI) is a scale that determines how certain foods act on glucose levels in your blood, and you want that number to be low. Ideally, you should choose foods that do not go above 60. Here is a chart with glycemic index numbers for most common foods. This doesn’t mean that you can’t have anything above that – you can still include raisins and dried fruit to your oatmeal, just make sure it’s not a ton. Let me review each kind of carb in more detail:

  • WHITE CARBS (BREAD, PASTA, CEREAL…):  processed and refined carbs are probably the worst things you can feed your body: they cause your blood sugar levels to spike, therefore causing lethargy, water retention, hindered fat burning and intestine inflammation. If you are insulin resistant, all white carbs are to be checked off your list. Trust me, once you switch to whole grains, you’ll wonder how you could have spent your life eating white carbs. The rule of thumbs to follow is that the higher the fiber amount, the lower the glycemic index. Therefore, choose: rye bread, spelt and whole wheat pasta, chickpea, rye, spelt, oat and any stone-milled flours, oats and rye flakes, sweet potatoes (instead of white potatoes), bran flakes, farro and spelt, barley, red, black and wild rice. Make sure these foods are organic and high quality.
  • FRUIT: I eat fruit every morning. Every healthy diet should include fruit, which, along with veggies, really packs a long list of vitamins and minerals. But you should be wary that not all fruit is created equal, and that it does contain sugar. This table sums up the sugar content in each fruit, including dried. I personally consume about 150-200g (5-7oz) fruit per day, and up to 250g (9 oz) if it’s training day. If you choose fruit that is low in sugar eat a little more, if you choose fruit that is high in sugar eat a little less. I also include some dried fruit everyday: I eat cranberries, goji and blackberries everyday, which are the lowest in sugar. Always following the rule that the highest the fiber, the lower the glycemic index, fruit that is very high in fiber is good to eat even if it has more sugar than other – this is why dates can be a part of a healthy diet even though they are really high in sugar. Just use moderation.
  • LEGUMES: The world of legumes is vast, and they should all be a part of a healthy diet. They are super high in fiber and protein, they are quite low in carbs and have a low GI. Some legumes might not be the best for PCOS though, like beans. There seems to be a lot of controversial studies about this subject, so I say: if they make you feel good, eat them. If not, don’t. I personally have a strong preference for lentils, chickpeas and split legumes, while my body seems to naturally avoid beans and peanuts. Listen to your body and you’ll be fine. More on soy later.
  • GLUTEN FREE CARBS: If you find that you’re better off without gluten, you might decide to resort to gluten-free prepackaged products like bread and pasta. WRONG!! These products are usually made with lots of starches and thickeners and, on top of that, they are expensive. Starches have a really high GI, and should be used in moderation. Choose natural options instead: buckwheat, millet, brown rice, quinoa, amaranth, sweet potatoes and all the flours made with these things, as well as chickpea flour, chestnut flour, and nut flours. Check: Earthsprout’s guide to gluten-free grains.
  • SWEETENERS: I do use one or two teaspoons of honey per day (usually just one). Maple syrup, coconut sugar and small amounts of virgin Muscovado sugar are also great options.

Also: remember that ‘low carb’ doesn’t mean ‘no carb’! Please don’t make this mistake.

2. RAISE YOUR PROTEIN INTAKE Let me just point something out as a vegetarian with PCOS: I’d be lying to you if I said that having salmon and rye bread for breakfast would be bad for you. I’d be lying because a big breakfast that is high in protein and healthy fat is the best thing you can possibly do for PCOS. So, if you’re not vegetarian, problem solved. But I am writing this for vegetarians, so always keep in mind that your breakfasts should always contain a decent amount of protein. Protein keeps you full and won’t spike your blood sugar levels and, combined with healthy fat, it will get your metabolism going. Eggs and small amounts of goat and sheep’s dairy are great for both sweet and savory breakfasts, and you can have them any way accompanied by some fruit or lots of veggies. For savory breakfasts, legumes and veggies do the trick. Always include some nuts – especially almonds and a little walnuts, and seeds like sesame seeds, chia seeds, and hemp seeds which have TONS of protein and great fats (more on fats later).

3. KEEP DAIRY TO A MINIMUM Unfortunately, dairy is highly inflammatory for a body with PCOS – or, more specifically, A1 Casein is. A1 Casein is present in all cow dairy and, when digested, it breaks down into Casomorphin, which interferes with the process of releasing hormones for ovulation. Sheep and goat dairy contain a different kind of casein, which is not as bad. This article explains the whole issue thoroughly and I highly recommend you read it. Even though there are recipes on this blog that contain dairy, I personally have fresh sheep ricotta produced by a local farmer about once a month, some very occasional feta, as well as organic, artisanal gelato once a month (a little more often in the summer, but I go for fruit gelato as well!).

4. WATCH OUT FOR SOY The isoflavones in soy can help with many forms of cancer, but they also affect hormone release and, in the long term, could have a negative effect on ovaries with PCOS. Unfermented soy also contains high amounts of phytic and oxalic acids, which could interfere with calcium absorption. I personally do not eat any soy, mostly because I don’t like it. I had the chance of trying amazing fresh soy products at some japanese restaurant, but that is not the case anymore. Fermented soy products like miso, tamari and tempeh are, on the other hand, quite beneficial. The fermentation process takes out most of the negative substances in soy, and could even ease menopause symptoms. For the rest, unless you have the lucky chance of sourcing your organic tofu straight from a small local producer who has a shop in the back of a forest in Japan, I’d say you’re better off without it.

5. ADD THOSE HEALTHY FATS Healthy fats are a MUST for balancing hormones! You’ll want to make sure you have a balanced intake of Omega-3 and Omega-6 fatty acids, as a surplus of Omega-6 can be inflammatory for the body. Avocado, coconut milk and extra virgin olive oil are the best fats you can consume for PCOS, as they are the most balanced. Nuts (especially macadamias, walnuts, and almonds), seeds and other cold-pressed organic oils should be present in your everyday meals in smaller quantities. Some people contacted me to tell me how beneficial coconut fat has been for their health, and I personally love it and use it. Seeds tend to be higher in Omega-6 than other fats, but they have so many great nutritional properties that they should not be cut out of your diet. I personally eat about about 1 oz. of nuts and seeds per day – of which 70% are nuts, and that is a great amount to get the health benefits without overdoing it. I also have about a teaspoon of chia seeds per day with my breakfast (I’d have more, but I tried having a whole tbsp once and my intestine didn’t appreciate it). Sunflower seeds are the highest in Omega-6, so if you love nut butters it’s best to choose almond butter over sun butter.

6. HELPFUL SUPPLEMENTS If you eat a balanced and varied diet you will probably not need any. Still, if you feel like you could use some supplements, you should consider: Omega-3 (there are vegetarian ones on sale), nutritional yeast (sprinkle some on your soup! or get the capsules), and supplements that contain Inulin, Inositol, Vitamins of the B group like tiamin (B1), riboflavin (B2), biotin (B8) and Folic acid. All these substances are usually packed into supplements for hair and nail health, as well as in egg yolks (if you eat eggs, don’t even think of discarding the yolk). All superfoods are great.

7. THINK BEYOND NUTRITION Of course, keeping active is a must. What worked best for me was heavy weightlifting, especially compound lifts like squats, deadlift, bench presses and rows. No, you won’t become huge – it would take several supplements for a woman to get big with weightlifting, as well as a diet that is far from vegetarian. Complementing weightlifting (or functional training, or Crossfit) with a weekly run or long bike ride would make the perfect scenario. Anything you do to move your booty will help you greatly. Also, make sure you get a good night’s sleep and have a regular sleep cycle. Sleeping problems are one of the many things that could come with PCOS, and you’ll immediately know you’re feeling better when you’ll also have no trouble sleeping.

AND LASTLY, SOME EXAMPLES! At this point you’ll probably be left with: so what the heck am I supposed to eat?! Worry not – there are tons of options, and all delicious and healthy! Let me show you some, both from me and from some blogger friends.

SWEET
3 Grain Breakfast Blend by Edible Perspective that is gluten-free (all her breakfasts are amazing).
Coconut Yogurt with Fruit Swirl by Gena Hamshaw – gotta love this girl.
Creamy Green Smoothie by Belén Amaro, who has other great recipes on her blog.
Anything by Green Kitchen Stories, but especially this Gingerbread Smoothie.
Make your own almond milk! (and other simple breakfast additions).
Budwig Cream is a healthy, creamy breakfast made with seeds, by my friend Valentina.

SAVORY
This Green Shakshuka with Smoky Socca stuffs so much awesome in a single pan.
Again by Dolly & Oatmeal, this Miso Tahini Avocado Toast (I’d make it with a thin slice of rye sourdough)
Rye Crepes! To be stuffed with fruit, or in the same fashion as these Skinny Omelettes.
Eggs en cocotte with Chanterelles!
My Vegetable Muffins are gluten-free (and can be frozen for convenience).
Jamie Oliver knows his Frittatas (maybe leave out the parmesan).

If you have tips, advice, questions, or any other things that you’d like me to talk more in-depth about, please let me know! And please please please don’t be afraid to leave a comment and share anything you might have to say about this. Let’s share some more info on this pesky disease. And now, on to today’s recipe!
7 Breakfast & Eating Tips for Vegetarians with PCOS + Gluten-free Quinoa Granola7 Breakfast & Eating Tips for Vegetarians with PCOS + Gluten-free Quinoa GranolaScreen-Shot-2015-03-23-at-11.46.43-AM

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This gluten-free granola was inspired both by Dolly & Oatmeal’s and Dagmar’s Kitchen’s. Both recipes are way better than mine, but I made this granola so that it suits my needs and tastes better. I indicate 2-3 tbsp of sweetener in the recipe for a tastier result, but I usually use just 1 tbsp of honey and add a tbsp of rose or orange water. I love the nutty taste of this granola, even if it is not very sweet. I dried berries with extremely high antioxidant properties (goji, cranberries, aronia, rose hips) , but you can of course customize it in any way you want. I know this is nothing special, but of all the ones I tried, this rose granola is my favorite and, now that spring is coming, it seems quite appropriate!

Again, WATCH THE VIDEO FOR THIS RECIPE!!

A Basic Gluten-Free Quinoa Granola
 
Makes a 16 fl.oz jar
Author:
Recipe type: Breakfast
Ingredients
  • 1 cup almonds
  • ½ cup walnut halves
  • ½ cup hazelnuts (or Macadamias)
  • ½ cup quinoa, well rinsed
  • ¼ cup hemp hearts
  • ¼ cup chia seeds
  • EXTRA: ¼ cup sunflower and pumpkin seeds
  • 1 heaped tsp apple pie spice mix, pain d'épice spice mix, or cinnamon
  • A pinch of salt
  • 3 tbsp coconut oil
  • 2-3 heaping tbsp honey or maple syrup
  • 1 tsp vanilla extract
  • 1 tbsp of rose water (orange blossom water is delicious too!)
  • FOR TOPPING: ¾ cup mixed berries like goji, cranberries, blueberries, and rose hips
  • OR ½ cup or more coconut shavings and finely chopped extra dark chocolate
Instructions
  1. First, add your nuts to a blender or food processor, and process for just a few seconds as to obtain a mix of pulverized and chopped nuts. Scrape them into a bowl, and add the rinsed quinoa, hemp hearts, all the seeds, salt and spices. Mix well.
  2. Preheat the oven to 320 Fº
  3. Combine the coconut oil, the vanilla and the sweetener, and heat them up to melt the oil and loosen up the honey. If you used 3 tbsp of sweetener, you might not need any water. I usually add a teaspoon of water or two to loosen up the mixture and not overload the granola. Pour it over the dry mix and mix well to get all the ingredients wet. Spread the mixture over a tray lined with baking paper, making an even layer. You can pinch some of the mixture together with you hands to help create more clumps.
  4. Put it in the oven and turn the temperature down to 300 Fº. Bake for about 20 minutes before checking how your granola is doing. At this point, I usually break it up with a spoon, bringing the granola on the edges towards the center of the tray, and vice-versa. If you like it clumpier, simply turn the tray around.
  5. Let it bake for 10 more minutes, keeping a close eye on it.
  6. Once it looks golden and toasty (and your kitchen will smell amazing), take it out and let it cool. Mix in your toppings of choice, and store it in a clean jar.

A special thanks to my precious Enrico for being such a great helper/human!

  1. Thanks very much for having this conversation, Valentina! As a fellow sufferer, I agree that there is so little useful information out there. I have come to a similar approach as you, through trial and error, and it is so comforting and reassuring just to hear someone elses’ perspective! And some great ideas and links – I will definitely be adding these to my breakfast rotation! xx

  2. I was too diagnosed at about 15. I have a terrible diet and eat high amounts of sugar, white carbs like pasta. I’m overweight so i could do with eating properly I remember at the time being told not to eat bread and fried food and thinking oh no my life is over (i really love my food) but in my early twenties I went on a strict died and lost loads of weight and exercised but I found it a bit boring after a few years and missed the bad foods and went down the slippery slope of bad eating and piled on the pounds again. but to be honest now i crave the healthy foods rather than the bad ones so i am planning to start healthy eating again so this post is great for me.
    Thanks
    Aimee @ twiggstudios

    • Hi Aimee! Well, I am a big fan of your cake pictures so I can imagine how you feel. Still, I think that you can only enjoy bad foods only to a certain extent. If you crave healthy foods again, your body is probably giving you signals that it can’t take it anymore. We can all choose to get used to healthy lifestyle, or enjoy bad foods and accept that they make us sick. personally,the very thought of eating something glazed or fried makes my mouth pucker!
      You should eat healthy, but still sneak in some treats every now and then. I have one every week! :)

  3. Adoro! Ho girato il link alla mia coinquilina che ha problemi di tiroide e che piano piano si sta avvicinando alla dieta vegetariana vedendomi mangiare cose buone (non so se mai ci arriverà, ma mi rende comunque felice). Ottimo post.

    • Grande! Che bello poter essere da esempio solo vivendo ció in cui si crede, senza tanta propaganda :) spero proprio che la tua coinquilina prenda in considerazione qualche tuo consiglio, la tiroide é anche quella una brutta bestia!
      Grazie!!

  4. Really in-depth tips here! I’ll definitely have to try these. It’s so important to keep your health in mind while eating the most important meal of the day. Thank you so much for adding these!

  5. I LOVE the video!! I didn’t know you had PCOS, but I’m so glad that you are feeling okay right now and that you can ‘control’ it a little bit!

    • Aw Renee, thanks!
      PS: I hope you know how much I love your site (even though I just realized I wasn’t following you on FB! My bad)!

  6. I just want to say how much I admire your honesty in this post. While I have never dealt with PCOS, have dealt with my share of health issues and I can attribute to how difficult it is to talk about them, especially online, where we are, unfortunately, often to subject to judgement and criticism. It’s not easy to talk about our bodies (despite the fact that there’s nothing to be ashamed of), and as a younger person, it’s honestly refreshing to read such an open and informative post. It’s so important that we support one another in our struggles, and it takes a tremendous amount of courage to not only pick yourself up, but uplift others on the way. And I think that’s exactly what you’re doing here. Thank you, Valentina, for your honesty, your strength, and all your inspiration.

  7. Great recipe. Will definitely be trying it as I transition back to a primarily vegan diet. Not for any illness. Just because it always makes me feel better :) Love the video too. Thanks.

  8. Oh how I needed this! As I had said before here, I too have been diagnosed at 15. I have been over weight all my life and for some years I was quite obese. I took Metformine (a diabetes med) for 11 years! At a certain point all my numbers were good but I was always swollen and didn’t get my periods regularly. Until I lost A LOT of weight and things were great and I was careful about what I ate (not as much as you of course). I thought I was cured, and it was there to last.
    Until last Fall, when I went through a super stressful period. I know something has gone wrong because for the first time I had funny numbers with my tiroide. And here comes the big confession; I am so scared to go through the never ending blood tests again. I cycle is still normal but I feel my body has changed. I have been a little careless about myself {sigh}.
    I read all the tips and really enjoyed them (though I do have a little difficulty recognizing links from text because the colors are so similar! I’m a little blinded :D). Hope I can get back on the track. I am actually going to make this granola right now!
    p.s. Where do you get unsweetened cranberries and blackberries?
    Thank you for sharing your experience! <3
    baci!

    • Hi Saghar! You know, something similar happened to me with stress in the fall :/ I think that stress is by far what affects hormonal imbalances the most. It’s probably even much worse than a bad diet. Well, just one more excuse to be happy all the time! :D
      I find cranberries and goji in most supermarkets (tipo, le trovo sia al Simply, che alla coop, che al Conad…non so che supermercati ci siano a Roma, ma ormai le hanno tutti! Il Simply ha addirittura tutta una linea bio con bacche assurde – tipo l’Aronia, il Physalis…anche la coop ha un sacco di roba :) )

    • Thanks Vale! :) Andiamo alla ricerca della felicità allora! <3
      Io ho sempre visto i cranberries zuccherati in tutti questi super mercati. Per il resto, sì si trova tutto. Ma esistono anche le more essiccate? (cioè blackberries?)

  9. this is my first visit to your blog – it’s so beautiful! i am in awe. and i much appreciate the list of links for nutritious recipes. i am always trying to get away from carbs but sometimes i can’t think of anything else to make. grateful for the resources!

    • Hi Anna! So happy you like it here! Glad you stopped by for a comment :)
      I know it can be quite challenging to lower white carbs at first, but once you figure out what to actually cook it’s super easy. Once you learn to cook with lentils, buckwheat, rye etc. it gets much easier. Stay tuned, I have more recipes coming soon :)

  10. Thanks Valentina for this beautiful post.
    In my nutritional therapy studies/clinics we actually see LOTS of women with PCOS, menstrual irregularities and discomfort, infertility and other issues around reproductive health. Hence why it’s so great of you to put this stuff out there. You’re helping more women than you realise.
    Wishinf you well and thanks for sharin as always

  11. Gosh, how I love your videos! Hope you’re sharing more of them in the future. You’ve such a good eye for details and aesthetics! And your voice…like poetry.
    This granola looks wonderful and I can’t wait to give it a go. Maybe with some dried flower petals?

    Hope you have a great spring week,
    Sini

  12. Thank you for this very encouraging post! I am incredibly happy to have found my way to your blog, and please if you have more links and tips do share them. I was diagnosed with this condition about two months ago. Suddenly all of my seemingly random symptoms make sense – acne, amenorrhea, anxiety, hair loss etc.

    Personally I have been eating a ‘healthy’ diet since a young age, mostly vegetarian, organic, low glycemic load and upon my recent diagnosis, with all of this in mind I have to say that I feel quite defeated. And so the trial and error phase begins yet again. Your idea of a high fat high protein diet seems like a great idea and one I will try next. (Could you share some of the studies you mention in your post?) What’s your take on caffeine if I may ask? Thanks again for your amazing blog, you are very inspiring.

    Erica

    • Hi Erica! So happy to read your comment and thanks for stopping by!
      So, most of the info I wrote in the post come from some doctors I visited throughout the years, and from the blog of an Italian nutritionist who deals specifically with endocrine disorders (here it is: http://www.alimentazioneinequilibrio.it/articoli/ maybe you can google-translate it? it’s so interesting). By collecting info here and there I came to the conclusions above. Again, what works for me might not work for everyone. You might benefit a lot from removing gluten (but do replace it with buckwheat, quinoa, amaranth, millet etc), as that what seems to happen to most people.
      Personally, I cut out all kinds of caffeine (including tea, unfortunately) because I was having lots of trouble sleeping. I keep caffeine for an occasional weekly treat, so I drink espresso about once a week, and green tea a couple times per week. I sub coffee with carob powder (SO GOOD!) or barley coffee, and drink plenty of herbal teas, or just hot water with lemon and ginger.
      I really hope you find your balance. Don’t get discouraged! It might take a little bit but it’s going to happen :)
      If you have more questions or just want to chat feel free to shoot me an email!

  13. I googled vegetarian/vegan recipes for people with PCOS and stumbled across this post! I’ve been been wanting to go vegetarian for some time, but until now have been eating a Paleo diet since it’s easy to find recipes low in carbs/low sugar/no grain/no dairy. So many vege recipes out there call for dairy or high carbs, so it’s refreshing to see this recipe, and gives me hope that you can be vegetarian and still manage PCOS (I also have a yeast allergy). I would love to see a PCOS-friendly recipes category added to your website, or maybe I’m confused and your entire blog is PCOS friendly? I’m new to the whole “eating the right kind of grains” thing as I’ve avoided them for so many years!

    Anyway, beautiful website, lovely photos, and what looks like a delicious recipe! Don’t stop what you’re doing!

    Danielle

    • Hi Danielle! SO happy that you stopped here!!
      There will definitely be a PCOS friendly category soon, it’s in my current to-do list! And no, not all of my recipes are PCOS friendly. I love to bake, so there are bread recipes, but I do not really eat bread, for example.
      As for the grain thing, I do not eat grains much, and prefer legumes. I also eat veeeeeeery little dairy (maybe once a month?) so many of my recipes are tailored this way. I know that eating paleo is the best possible thing for PCOS. If you’re feeling good, that’s great, but my body did not like going really low-carb and I was having a lot of intestine problems, so I turned vegetarian and felt great. We do not all respond the same way to food, and what works for me might not work for you. But I’d definitely add some more whole grains and legumes!
      My tip here is to look at every grain and legume’s glycemic index/load. You don’t want foods that are low in carbs – for PCOS, you want low GI foods. Meat & Co.’s GI is 0, but anything below 20 is fine. The lower the sugar & higher the protein and fiber content, the lower the GI/GL is gonna be. Rye bread has 7, lentils have 13, grapefruit has 8 (per serving)…these are all safe carbs.
      Check this website: http://nutritiondata.self.com/
      Enter the name of the food you want to check and have a look at the ‘estimated glycemic load’ box. It’s a wonderful resource :)
      If I were you, I’d just start by making one or two dinners per week completely low GI vegetarian, and see how you feel.
      If you want to chat more about this, feel free to email me! :D

  14. Thanks for posting this article. I’ve jus been diagnosed with PCOS and waiting for further tests/results. At the moment i feel like it’s then end of the world for me but your article has put a little smile on my face. I thought i ate healthy but reading this makes me realise i need to up my game to overcome this horrible thing. I’ve been reading a lot of success stories relating to diet and people getting the all clear from PCOS so there is some hope at least.

    • Hey Natalie! Pleeeease do not think it’s the ned of the world, it’s not. Take it as a way to take full control of yourself and your body. Do all the research you can on the subject – food does help a lot. Ask your gynecologist about Inositol and omega-3 supplements to improve the situation and, most of all, try and find a doctor you really feel like you can connect with. You got this! :)

  15. Wow, what an awakening! I have been following a High Carb No-Low Fat vegan diet for a while now, and no wonder I have noticed nothing but energy crashes, fatigue, increased facial hair and a 9kg(20lb) weight gain!!! Arg!
    Its so confusing when we have specialists and doctors online telling us that HCLF Vegan is best, but I guess it all comes down to the fact that everyone is different. I was at my lightest (ideal) weight of 58kg (129lbs) when I was following a low carb higher fat diet with animal products, which screwed up my digestion, and since then have chosen to live kindly and ethically, excluding all animal products. Its hard to do what your heart wants, and have it work with your body, as you see thousands of people on youtube and instagram succeeding on HCLF.
    Oh well, thank you for sharing this information, it has helped more than you can imagine!
    Sindy

  16. There is another interesting piece of information about the link between diet and PCOS. According to research, eating a big breakfast and a small dinner can cause a drop in testosterone levels and insulin resistance by at least 50%. Of course you need to do it consistently. Just try to eat the majority of your calories early in the day.