13 Nutritious Snacks for PCOS: A Healthy Way to Curb Your Cravings

Amisha Jain
Medically reviewed by
Dr. Kaushal

Review medical content on WOW Rx Pharmacy, so that accurate drug use information is easily accessible to everybody.
Dr. Akansha is a licensed Clinical Pharmacologist. She possesses remarkable knowledge in Pharmacovigilance, prescription analysis, drug information, and drug safety services. Additionally, she is a keen learner and an educator.

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snacks for pcos

Polycystic Ovary Syndrome (PCOS) is a complex hormonal disorder that impacts many aspects of a woman’s life.

It is characterized by hormonal imbalances that can lead to a range of symptoms, including Insulin resistance, weight gain, and fertility issues. 

While there is no cure for PCOS, adopting a healthy lifestyle, including a well-balanced diet, can help manage its symptoms. 

Snacking plays a crucial role in maintaining stable blood sugar levels and providing sustained energy throughout the day. 

In this article, we will learn the significance of proper nutrition for PCOS and offer a variety of nutritious snack ideas tailored specifically for those living with this condition.

Nutrients required by PCOS individuals

For individuals with PCOS, focusing on a diet that promotes hormonal balance, regulates insulin levels, and supports overall well-being is essential. 

The following nutrients are particularly important:

Fiber

A high-fiber diet aids in regulating blood sugar levels and promoting satiety, thereby assisting in weight management. 

Fiber-rich snacks can also help control cravings and reduce the risk of potentially developing type 2 Diabetes.

Protein

Including protein in snacks helps promote feelings of fullness, stabilize blood sugar, and support muscle growth and repair. 

It is especially beneficial for individuals with PCOS, as it assists in maintaining a healthy weight and managing insulin resistance.

Healthy Fats

Incorporating healthy fats, like monounsaturated and polyunsaturated fats, in snacks can improve insulin sensitivity and reduce inflammation. 

They also contribute to hormone regulation and support overall heart health.

Antioxidants

citrus fruitsSource: pixelshot
Citrus fruits – Vitamin C

Foods rich in antioxidants, such as vitamins C and E, selenium, and phytochemicals, help combat oxidative stress and reduce inflammation.

Both of these are particularly relevant for individuals with PCOS.

Low Glycemic Index (GI) Foods

Choosing snacks with a low glycemic index helps prevent rapid spikes in blood sugar levels, promoting stable insulin response and preventing insulin resistance.

Healthy snacks for PCOS

Here are some healthy snack ideas for someone with PCOS:

Greek yogurt with berries

Blueberry and Yogurt smoothieSource: Anna_Shepulova_from_Getty_Images
Blueberry and Yogurt smoothies

Enjoy a cup of greek yogurt topped with a handful of mixed berries. 

This snack is rich in protein, calcium, and antioxidants while being low in sugar.

Avocado toast

Spread mashed avocado on whole-grain toast and sprinkle with a pinch of sea salt. 

Avocado provides healthy fats, fiber, and essential vitamins, making it a satisfying and nourishing snack.

Hummus and veggie sticks

Dip fresh cucumber, carrot, or bell pepper sticks into a serving of hummus. 

This snack combines the benefits of fiber-rich vegetables with the protein and healthy fats found in hummus.

Hard-boiled eggs

A simple and convenient snack, hard-boiled eggs offer a protein-rich option that helps maintain satiety and stabilize blood sugar levels.

Trail mix

Trail mix is a nutritious snack that provides a combination of fiber, protein, and healthy fats, promoting satiety and sustained energy.

It can be purchased pre-made or prepared at home using a variety of ingredients, such as nuts, seeds, and even chocolate chips. 

When choosing or making trail mix, it’s important to be mindful of the sugar content to maintain a balanced and wholesome snack option.

Chia Seeds

Chia seeds are a fantastic snack option for PCOS due to their high fiber and omega-3 fatty acid content. 

You can mix them into yogurt, sprinkle them over a salad, or create a chia seed pudding for a nutritious and filling snack.

Fact:
Chia seeds can absorb up to ten times their weight in water.

Fox Nuts

Fox nuts, also known as makhana or lotus seeds, are low in calories and high in fiber.

They are known to promote weight loss and also improve blood sugar and Insulin levels. 

They make for a satisfying gluten-free snack option with their crunchy texture. 

You can roast them and sprinkle with seasoning, or enjoy them plain for a healthy snack alternative.

Granola

Homemade Granola with nutsSource: Signature_images
Homemade Granola with nuts

Opt for homemade or low-sugar granola that contains a mix of whole grains, nuts, and seeds. 

Enjoy it as a topping for greek yogurt, or pair it with a small portion of fruit for a balanced and energizing snack.

Popcorn

Air-popped popcorn, without excessive butter or added sugars, can be a light and enjoyable snack for PCOS. 

It is a low-calorie option that provides fiber and can also be seasoned with herbs and spices for added flavor.

Dark Chocolate

Dark chocolate has a high cocoa content (70% or higher) and can be a guilt-free indulgence for someone with PCOS. 

It contains antioxidants and may have potential health benefits. 

Enjoy a small piece, or incorporate it into a trail mix with nuts and seeds.

Smoothies

Smoothies can be a great way to pack in nutrients and create a refreshing snack. 

Include ingredients like leafy greens, low-sugar fruits, a source of protein (like greek yogurt or plant-based protein powder), and healthy fats (such as nut butter or avocado) for a balanced and satisfying smoothie.

Edamame

These young soybeans are packed with protein, fiber, and essential vitamins and minerals. 

Steamed edamame makes for a delicious and nutritious snack.

Quinoa salad

Quinoa is rich in fiber, nutritionally dense, and has a low glycemic index making it a great choice for a snack.

Prepare a refreshing quinoa salad by combining cooked quinoa with colorful vegetables, such as cherry tomatoes, cucumber, and bell peppers. 

Add a little lemon juice and a drizzle of olive oil for a light and flavorful snack.

Warning:
It is essential to pay attention to portion sizes and choose options that align with your specific dietary needs and preferences. Check with a professional dietician for guidance.

Takeaway

Snacking is an integral part of maintaining a balanced and nutritious diet, especially for individuals with PCOS. 

Individuals can better manage their symptoms and support overall health by selecting snacks rich in fiber, protein, healthy fats, antioxidants, and low GI foods. 

These include things like greek yogurt, fruits, and vegetables, trail mix, dark chocolate, chia seeds, fox nuts, etc.

Remember to consult with a registered dietitian or healthcare professional for personalized advice and recommendations. 

With mindful snack choices, you can take important steps towards nourishing your body and living a healthier, more fulfilling life with PCOS.

Recommended Article:
Read Nourishing Your Body: The Best PCOS Diet to gain a better understanding of what an ideal PCOS diet should include.

Frequently Asked Questions

What snacks can you have with PCOS?

Snacks suitable for PCOS include Greek yogurt with berries, avocado toast, hummus and veggie sticks, hard-boiled eggs, nuts and seeds, edamame, and quinoa salad. These options provide a balance of protein, fiber, healthy fats, and antioxidants.

Can I eat popcorn in PCOD?

Yes, popcorn can be consumed in moderation if you have PCOS. Opt for air-popped popcorn without excessive butter or added sugars to keep it a healthy and low-calorie snack.

Can we eat biscuits in PCOS?

It’s advisable to choose healthier biscuit options with whole grains, low sugar content, and minimal artificial additives if you want to include them in your PCOS diet. However, it’s important to moderate your overall intake of biscuits due to their refined flour and added sugar content.

Can I eat chips with PCOS?

Chips should be consumed sparingly with PCOS due to their typically high-fat and high-calorie content. Opt for healthier alternatives like baked vegetable chips or homemade kale chips for a lighter snack option.

Can I eat rusk with PCOD?

Rusk, which is a hard and dry biscuit-like bread, can be consumed in moderation with PCOD. However, it’s important to choose a whole grain or multigrain variant that is lower in added sugars and artificial additives. Pairing it with a healthy topping like nut butter can add nutritional value.

Citations:
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