PCOS and carbs: How diet choices affect symptoms and management
When you have PCOS, a hormonal condition that affects how the body processes insulin and regulates ovulation. Also known as polycystic ovary syndrome, it often comes with weight gain, irregular periods, and trouble managing blood sugar. One of the biggest questions people with PCOS ask is: Should I cut out carbs? The answer isn’t yes or no—it’s about which carbs and how much your body can handle.
Insulin resistance, a core issue in most cases of PCOS. Also known as impaired glucose tolerance, it means your body doesn’t respond well to insulin, so sugar builds up in your blood instead of being used for energy. That pushes your pancreas to make even more insulin, which can worsen PCOS symptoms like acne, hair growth, and weight gain. Not all carbs affect you the same way. Refined carbs—white bread, sugary snacks, soda—cause quick spikes in blood sugar and insulin. Whole grains, legumes, and vegetables? They release sugar slowly, giving your body time to respond without overloading it.
Some people with PCOS feel better on a lower-carb plan, especially if they struggle with weight or have prediabetes. But cutting carbs too low can backfire—your hormones need some glucose to function properly. The goal isn’t to eliminate carbs, but to match them to your body’s needs. Studies show that even small changes, like swapping white rice for quinoa or adding beans to meals, can improve insulin sensitivity over time. It’s not about perfection. It’s about consistency.
Managing PCOS isn’t just about food. Stress, sleep, and movement all play a role in how your body handles carbs. But food is the most direct tool you have. The posts below cover real strategies: how to pick carbs that don’t spike your blood sugar, what to eat when you’re tired and craving sugar, how to read labels without getting overwhelmed, and why some people with PCOS do better with timed meals instead of constant snacking. You’ll find practical tips—not diet fads—that fit into real life.
