BLOOD SUGAR STABILISING FOR PCOS TIP #1: Eat Within An Hour Of Waking
We are most insulin-sensitive first thing in the morning, so it makes sense not to skip breakfast. If you are attempting to reduce your ‘eating window’ to improve insulin resistance, try eating breakfast but finishing eating earlier in the day (e.g. having an early dinner), rather than skipping breakfast and eating late into the day. This will provide your body with a more steady supply of energy throughout the day, and give your digestive system a rest at night.
What you eat for breakfast sets up how well your body manages blood sugar for the rest of the day. Aim for a high protein breakfast (e.g. eggs, a smoothie with protein powder, some leftover meat from your dinner or nuts and seeds)
BLOOD SUGAR STABILISING FOR PCOS TIP #2: Make Sure Every Meal Contains Protein And Healthy Fat
Protein and fat helps to blunt the rapid spike in blood sugar that happens when you eat a meal that is rich in carbohydrates or sugars. Make sure every meal and snack contains a good quality source of protein (e.g. meat, beans, legumes, nuts, eggs) and healthy fat (e.g. avocado, olive oil, grass-fed butter, coconut products)
BLOOD SUGAR STABILISING FOR PCOS TIP #3: When Eating Carbs, Choose Slow Release Versions And Always Pair With Protein And Fat
Avoid eating “naked” carbs (carbohydrates on their own e.g. rice, potato, oats). Pairing with protein and fat means these foods are more slowly absorbed, and prevents blood sugar spikes and crashes. When choosing carbs, aim for mostly the ‘slow-release’ forms listed below
BLOOD SUGAR STABILISING FOR PCOS TIP #4: Eat Every 4-6 Hours (If You Are Hungry)
While some women find they can easily go many hours between meals without suffering low blood sugar, others will need to eat every 4-6 hours to keep blood sugar levels topped up.
Signs that you need to eat more regularly include: feeling hungry, feeling shaky or low in energy, brain fog, mood swings during the day, poor concentration or feeling so ravenous when you get to meal time that you wolf down your food without stopping for a breath.⠀
BLOOD SUGAR STABILISING FOR PCOS TIP #5: Add Cinnamon To Your Food
Cinnamon spice has been shown to slow gastric emptying (how fast food leaves your stomach) which increases satiety, meaning that you feel fuller for longer. It also reduces the blood glucose increase associated with eating carbohydrates. Studies have shown that just 1 teaspoon per day added to meals is enough to improve blood sugar balance.
BLOOD SUGAR STABILISING FOR PCOS TIP #6: Pack Blood Sugar Balancing Snacks
If you choose to snack, make sure you have blood-sugar stabilising options on hand to avoid grabbing that packet of chips or sugar sweet treat when you are out. Some options for healthy snacks include: a boiled egg, handful of nuts, square of dark chocolate or a low-sugar protein bar.
BLOOD SUGAR STABILISING FOR PCOS TIP #7: Consider Supplementation
Researchers have referred to magnesium as the ‘natural metformin’ due to its powerful ability to improve insulin sensitivity, similar to the leading diabetic drug Metformin. Some studies have found a correlation between low magnesium levels and the development of insulin resistance, therefore chronically low magnesium may be a risk factor in PCOS diagnosis.
I recommend magnesium glycinate or magnesium bisglycinate as this form of magnesium is very well absorbed and does not cause disturbances to digestive function.
Equally, there are many herbal blends that have benefits for blood sugar balance. Here are Nourished, we have gone ahead and created one ourselves.
This unique blend of minerals and herbs was created using a blend of scientifically proven natural ingredients to help to maintain optimal blood sugar balance and support in reducing sugar cravings.
You can get Nourished PCOS Blood Sugar Balance here. Note we manufacture in the USA and are GMP and FDA certified.