PCOS Friendly Carbs

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 Rich in dietary fiber and protein. It has complex carbohydrates and low GI of 46. It's also a great source of Vitamin B, Folate, Magnesium, and  Potassium. I love using this as a rice replacement in Mexican rice, or adding it to soups. 

An extremely nutritious low GI (45) grain with a chewy, nutty flavor. It is rich in protein, fiber, magnesium, zinc and some B vitamins. This is perfect in soups, grain bowls, and risotto.

This filling legume is high in fiber and a great source of iron and protein. I love making curried lentils in the Instant Pot for my Sunday meal prep. Green lentils have a GI of only 22.

This product is SNAP EBT Eligible

I always buy quinoa in bulk because its so fast and easy to cook in the Instant Pot and use throughout the week for different meals, and only has a GI of 53. I personally love using this for salads or grain bowls.

While couscous is not considered low-GI, it is still on the lower range of medium GI at 60. This is perfect for quick dinners because of the ultra-fast cooking time. I love making tabbouleh salad with this grain! 

This product is SNAP EBT Eligible

YES, you can still eat pasta! But the pasta must be high in both protein and fiber to prevent blood sugar spikes. Also, cooking your pasta al dente keeps the GI even lower.

This product is SNAP EBT Eligible

Nopal is a type of cactus common in Mexico and is super high in fiber and protein. This pack of 50 nopal tortillas have a very low GI. Remember, always heat up your tortillas before eating!

Barley is such a satisfying grain and can be used in so many ways. It also has the lowest GI of all grains at only 28! Barley is my go-to when I want a hearty chicken soup.

Ezekiel bread is certified low glycemic and full of whole grains. This sprouted grain loaf is also gluten free making this perfect bread for people with PCOS.

This product is SNAP EBT Eligible

Dark chocolate has actually been shown to improve insulin sensitivity, and is a great go-to when you have a sugar craving! It is also a great source of iron.

These dark chocolate bars are vegan, gluten-free & dairy-free. They are certified organic and the cacao beans are stone ground for more flavor. 

KIND bars are delicious and this low glycemic version is perfect for PCOS. Although it contains added sugars, the high fiber & protein content slows sugar release into your blood stream.

Blue Diamond's Smokehouse Almonds were a life-saver for me when I was feeling snacky at the beginning of my journey. If you are a salty-snack kind of person, these are perfect quick & filling snack!

This generous 3 lb. bag of mixed nuts delivers 44 grams of magnesium, which helps prevent hair loss and reduces inflammation and improves insulin sensitivity! There is also no dried fruit in this mix, which can be high in sugar.

Hu here again with these awesome crackers that are gluten and dairy free, low-carb and contain protein and fiber. They have a few different flavors, but who doesn't like pizza?

You'll see Chia Seeds on any website recommending the best PCOS breakfast recipes. It makes a great pudding with coconut milk, and also great to sprinkle on oatmeal or put in smoothies for added omega-3 and protein!

Are you a cereal person? It can be really hard to find a cereal that has a high enough fiber and protein to "cancel out" the sugar content. This cereal has a whopping 17g of fiber and 4g of protein. Perfect for busy mornings.

Although rolled oats have a slightly higher GI than steel-cut oats, these are still good for you and cook much faster. Pair this with walnuts, seeds, acacia honey and cinnamon for a filling, omega-3 and fiber-filled breakfast.

Of all kinds of honey, Acacia honey has the lowest GI rating at only 32, and is rich in antioxidants! This is a perfect way to sweeten your morning oatmeal or chia pudding. It's even great to put in your tea if you prefer a little sweetness.

Great for a slow weekend morning, or even to pre-make and bring to work with some almond butter, acacia honey and banana. These are delicious and full of whole grains and protein for energy all day.

This granola is sweetened with allulose & monk-fruit, which are both PCOS-safe sweeteners. This is great for when you just want something crunchy, or to sprinkle on your chia pudding.

If you like flavorful, spicy food, this Korean staple is for you. Fermented and full of good probiotics, this is amazing for building gut health. So good, its hard not to eat straight out of the jar!

Just like Kimchi, this fermented cabbage is full of great probiotics but with a much milder taste. Eat it raw for maximum benefits, or make delicious Stuffed Cabbage Rolls (use bulgur instead of rice)

Flaxseed is considered a "prebiotic", making this the ideal vehicle to help move the probiotics through your gut and helps create a perfect environment for them to grow and restore gut health.

This supplement is a powerhouse for women with PCOS, helping improve ovarian function and minimize symptoms. It takes about 3 months to notice results.

When I had significant hair loss, I was advised to take collagen peptides every day in my coffee or a smoothie. Within 6 weeks I noticed tons of baby hairs growing. This is also high in protein which helps to balance blood sugar.

If you've got a sweet tooth and you're having a hard time cutting sugars, I recommend including this in a smoothie or blend with unsweetened almond milk to satisfy your cravings. It's sweetened with Monk Fruit, a PCOS-safe sweetener. It also contains probiotics and natural ingredients which is an all-around win!

This all-in-one supplement is a little pricey but has exactly what you need to help with ovarian support and blood sugar control: D-Chiro & Myo-Inositol, Zinc, Magnesium, Vitamin D & more. It also has great reviews!

This is an effective yet gentle source of fiber. Fiber is an essential part of the PCOS diet because it slows down digestion, preventing blood sugar spikes. I put a spoonful of psyllium husk in my morning smoothie - but you can also bake with it!

Spirulina an amazing supplement, helping balance blood sugar with high levels of protein, but also supplying iron, copper, niacin, riboflavin and thiamin. This is great for thyroid regulation as well. This is perfect in a morning smoothie.

This amazing cactus, a staple in the Mexican diet, has been shown to lower blood sugar and is promoted for treating diabetes. It's also a great source of calcium, magnesium, potassium and antioxidants.

Turmeric is a powerhouse, with highly anti-inflammatory, anti-oxidant properties that supports healthy blood sugar levels. You can add this to a smoothie, curried lentils or a delicious bulgur side dish!

Maca Root is traditionally used to boost fertility and libido, and may also help balance hormones, lower cortisol levels and treat depression. Great addition to a smoothie, baked goods or homemade protein bars!

I use my Instant Pot at least three times a week for meal prep and cooking grains and beans quickly - you can even make your own yogurt in the pot!

I used to think smoothies made too much of a mess but this blender is small & compact, making single-serving portions for when I'm tight on time. See my recipes for easy & fast PCOS-friendly smoothies that take minutes.

I use my food processer at least once a week, preparing anything from hummus to energy bars - or just slicing vegetables quickly on busy nights

One of the barriers to eating healthily is the time it takes to cook - and chopping can be seriously tedious. This trending kitchen tool cuts that time down to nothing!

With PCOS you want to avoid inflammatory fried foods, so the Air Fryer is a great way to make healthier versions of your favorite foods - my favorite is sweet potato fries and seasoned chicken thighs. Yum!