You’ve certainly heard about the “low carb” diet craze especially when mixed with PCOS diet, and how many PCOS carbs per day are allowed?
Luckily, people have had a lot of success with the diet either to lose weight or improve PCOS symptoms, like getting periods immediately or lowering insulin resistance.
However, still some nutritionists argue that the body needs more carbohydrates and can’t function properly by just 20 – 57 grams of carbohydrates.
Related: The effect of keto diet on PCOS
They said that low-carb diet plans contain too much protein and are dangerous for the kidneys. While the diet wars still continue to this day, many renowned institutions recommended the low-carb lifestyle, especially when done correctly and includes all the nutrients your body needs.
According to a 2005 Duke University study, women with PCOS (polycystic ovary syndrome) can greatly benefit from a reduced carbohydrate diet.
This can be great news for the millions of women who suffer from this disease. Not only does PCOS make weight loss even more difficult than normal, but it can impact fertility.
The combination of these facts with the tendency of PCOS sufferers to have diabetes problems makes exploring the low-carb lifestyle extremely beneficial. PCOS, diabetes, and infertility problems can all improve with healthy weight loss.
Finally, if you are suffering from PCOS and have started a Low-carb diet you will definitely need to know the PCOS carbs limit per day.
Here, we will give you the precise answer for that question.
What is PCOS carbs limit per day?
PCOS carbs per day allowed for women suffering from PCOS should be low, as studies proved that low-carb diet improves PCOS symptoms significantly.
The Dietary Guidelines for Americans 2020-2025 propose reducing simple or added sugars to 10% of total calories. That means that in a 1,800-calorie diet, carbs should account for 100 to 180 calories, and sugar should be limited to 45 g per day.
How many carbs a day for insulin resistance?
No doubt PCOS affects your insulin sensitivity, so, insulin resistance continues to rise which is a warning sign of possibly developing diabetes.
Check out Best Diet for Type Diabetes and Weight Loss.
Although, the amount of carbohydrates, proteins and fats needed to eat daily for diabetics varies from person to person, to reverse insulin resistance you will have to cut carbs.
Normally, the amount of carbohydrates should be about 45-65% of the total daily calorie intake.
However, people on a low-calorie diet and people with low mobility should aim for less than 45 gm per day.
Then, to fix PCOS with insulin resistance it’s better to limit carbs to 21 gm daily for at least 2 weeks. Doing so, you will increase your insulin sensitivity 75%.
Which types of Carbs to choose for PCOS and weight loss?
For individuals with Polycystic Ovary Syndrome (PCOS) who are aiming for weight loss, it’s beneficial to focus on complex carbohydrates with a low glycemic index (GI) and high fiber content. Choosing the right types of carbs can help manage insulin resistance, a common issue associated with PCOS. Here are some recommendations:
Whole Grains:
Opt for whole grains such as brown rice, quinoa, barley, and oats. These grains are rich in fiber, which helps stabilize blood sugar level.
Legumes:
Include legumes like lentils, chickpeas, and black beans in your diet. They provide a good source of complex carbohydrates and are high in fiber and protein.
Vegetables:
Prioritize non-starchy vegetables like leafy greens, broccoli, cauliflower, and peppers. These vegetables are low in calories and carbohydrates while being nutrient-dense.
Fruits:
Choose for your PCOS diet plan low-GI fruits such as berries, cherries, and apples. These fruits provide natural sweetness along with fiber and essential vitamins.
Sweet Potatoes:
Sweet potatoes are a nutritious source of carbohydrates with a lower GI compared to regular potatoes. They are rich in fiber, vitamins, and minerals.
Nuts and Seeds:
Incorporate nuts and seeds, such as almonds, chia seeds, and flaxseeds, for healthy fats, protein, and fiber.
Avoid Refined Carbs:
Minimize the intake of refined carbohydrates, including white bread, sugary cereals, and pastries. These foods can cause rapid spikes in blood sugar levels.
Considerations for Choosing the Best Carbs for PCOS Weight Loss
Now, there are 3 points you need to consider when trying to choose the best carbs for PCOS weight loss which are glycemic index, dining options, exercise
Women with PCOS may have difficulty getting pregnant due to ovulation interruption, which occurs due to hormonal imbalance or weight gain.
According to studies, PCOS is one of the leading causes of infertility, affecting up to 10% of women aged 20 to 40 years. If you make adjustments to diet and exercise can help reduce weight and restore ovulation in some cases. Some doctors recommend that a woman take a low glycemic index diet to help reduce weight and some of the symptoms that occur as part of PCOS.
Glycemic index
The glycemic index is a list of foods in order that affect insulin levels in the blood. After a person eats, the level of insulin in the blood increases, but some foods can cause an increase in the level of insulin, which can lead to insulin resistance, weight gain and type II diabetes. Due to the high insulin content in the blood in women with PCOS, eating foods that cause a high level puts them at an increased risk of developing these conditions. For this reason, they are often asked for foods with a low glycemic index, which causes a change in insulin in the blood.
The benefits of foods with a low glycemic index
Eating foods with a low glycemic index helps you lose weight and helps maintain your weight once you reach your goal. In addition, carbohydrates listed as low glycemic index carbohydrates help manage PCOS symptoms and feel fuller. Switching to this diet does not mean that you need to carry an array of foods that you can and cannot eat: it’s as easy as making food substitutes. For example, instead of eating corn flakes, eat bran or oatmeal, instead of eating white bread, eat whole grain bread.
Dining options
Women with PCOS should avoid foods that cause weight gain, such as foods high in fat or foods included in the “high “glycemic index. These are foods that contain refined carbohydrates, such as white potatoes, white rice and white flour. These foods cause a spike in insulin, which can promote weight gain. Rather, you should choose complex carbohydrates, rich in fiber.
Eating a diet rich in fiber will help lose weight. Fruits, vegetables, legumes and whole grains are all good sources of fiber. Is to eat whole grains such as whole wheat, brown rice, quinoa alternative options is a good blood sugar for refined carbohydrates.
Exercise
In addition to making adjustments to your diet, exercise is a must. Exercise for PCOS women helps promote weight loss and reduces insulin resistance.
Start slowly, then gradually perform up to 60 minutes of exercise sessions five days a week at least.
Depending on your health, losing only 5-10% of total body weight can relieve many PCOS symptoms. This weight loss can help restore ovulation and regulate cycles in some cases.
What can be concluded from these results? It can be safely assumed that insulin levels can be greatly improved and leveled by significantly reducing carbohydrate intake. Since a woman with PCOS probably has problems with diabetes, this is a great way to help relieve these symptoms. Weight loss is the pleasant byproduct of the diet. Because reduced weight helps the body cope with PCOS symptoms, the effects snowball – reducing your weight will make it easier for you to reduce your weight. Of course, it sounds easier than it actually is, but with the right knowledge and support, any woman can win her fight for weight loss with PCOS.