The other myth with PCOS is that you have to be on a low or no-carb or keto diet which I always like to address. That is not the case, low-carb or no-carb diets may help initial weight loss, but they’re very difficult to sustain so often that weight comes back and can come back even more than before. With that in mind, I think that anyone with insulin resistance, whether you have PCOS or not, should be careful with carbs and what I mean by careful is that you want to have what’s called a slow-carb, a carb that doesn’t make your blood sugar spike. When your blood sugar spikes, your insulin spikes and then what happens is your blood sugar drops. You get shaky, starving, all those symptoms that we get with hypoglycaemia, then you reach for carbs like orange juice, cracker, or a cookie because you’re shaky or hungry, and the whole thing perpetuates itself.
The first thing in terms of being careful with carbs is to make sure the carb that you have is a slow-carb, so it’s closest to its natural form as possible. It is usually not white, so brown rice, multi or whole grain pasta, quinoa is a superb carb that also has protein. The other way to be careful with carbs to mitigate or temper that big spike is to combine them with a protein. Whenever you have a snack or a meal, the first thing that goes on the plate is a protein, not a carb, you pick your protein, and there are lots of options, then having a healthy fat, olive oil, avocado, nuts, nut butter, the yolk and eggs, cheese that also can mitigate that quick spike of the carb.
Then you can have the carb, but it should be a carb that’s closest to its natural form as possible that takes your body a long time to digest, so that is what I call the perfect plate. I always recommend colour on a plate which is vegetables and fruit. When I’m talking about in terms of completeness for the plate, I would be remiss not to mention that it has to have some colour, so never have a carb by itself, always prepare it if you go to work, or you’re at home to have these staples in your house, nuts, nut butter, cheese, eggs. I always tell my clients to have hard-boiled eggs, make a whole pot of quinoa and always make sure that you’re combining them, so if you have an apple, make sure you have it with a cheese stick if you want to have a banana, make sure you have it with nut butter, that is the best advice. I think that keeping that spike, not like this but a little more like this, you’re also going to feel better during the day, and you’re not going to have so many cravings.