One of the biggest pitfalls for women with PCOS and Insulin Resistance is breakfast. Traditional breakfasts are ridden with sugar and white flours and are void of nutrition. It is no wonder why women with PCOS and Insulin Resistant feel lost and confused! Society has told us that breakfast foods are supposed to be carb-heavy and loaded with sugar. The good news is that a PCOS and Insulin Resistant breakfast doesn’t have to be complicated to be healthy and satisfying.
What Should a Healthy PCOS & Insulin Resistant Friendly Breakfast Look Like?
It is essential to be able to identify what constitutes a healthy breakfast for PCOS & Insulin Resistance. I believe there are several critical factors which I will break down individually. But perhaps one of the most significant rules to follow is to cut out white flours and sugars. They are devoid of nutritional value and will cause your blood sugars to rise rapidly.
Another interesting finding that has proven to be effective is for PCOS and Insulin Resistant people to eat a higher calorie breakfast and to have smaller calorie meals throughout the day. Breakfast should be your biggest meal and dinner should be your smallest according to the study. This way of eating has shown to lessen PCOS and Insulin Resistance symptoms such as acne, unwanted hair, and the development of type-2 diabetes. Now let’s take a look at the necessary components that make up a healthy PCOS breakfast.
Protein: Protein is a crucial staple for people with PCOS and Insulin Resistant. Protein will help to fill you and will not spike your blood sugar levels. The name of the game for treating or managing your insulin resistance or PCOS is to stabilize your blood sugar levels. You should be eating protein with every meal, especially with breakfast. Some great protein choices are:
Organic grass-fed beef
Greek yogurt or plant based yogurt with at least 10g of protein
Healthy Fats: Healthy fats should also accompany your protein. Healthy fats help to satiate you and prevent you from having cravings. Studies show that healthy fats also help to stabilize your blood sugar levels and improve insulin sensitivity. Healthy fats also help to reduce inflammation. When your body is inflamed your PCOS symptoms will be more severe. Great healthy fat choices:
Seeds like pumpkin, and sunflower
Complex Carbohydrates: Complex carbohydrates are a form of carbohydrates that break down slowly in the digestive tract. The reason this is important is that these types of foods won’t cause a sudden spike in blood sugars. Complex carbs are full of vitamins, nutrients, and fiber. Complex carbohydrates to include:
Sprouted grain bread
Lentils and beans
Vegetables and Fruit: Vegetables and fruits offer a ton of value.They provide fiber, vitamins, minerals, and nutrients that your body needs to optimally function. Try adding in a generous portion to your plate. Mix up colors and textures. Different colors provide the body with different phytonutrients. Don’t be afraid to eat fruit. While fruit does contain natural sugars, it offers a lot of antioxidants and health benefits. Vegetables and fruits to include:
Spinach and other greens
Here are 10 Easy PCOS Friendly Breakfast Ideas
You can prepare them however you would like. Omelets are a great choice because you can add in veggies like spinach, peppers, onions, broccoli, etc. You can also add cheese and different types of protein like ham.
2. Avocado Toast
Choose a sprouted grain bread like Ezekiel and toast it and then add fresh avocado. You can even substitute prepared guacamole like Wholly Guacamole.
Smoothies are great because they can be made quickly and they are portable. Use fresh or frozen berries, throw in some nut butter, cinnamon, and almond milk. Put a scoop of chia seeds or flaxseed meal in too (this will increase your fiber). You can easily sneak in some fresh greens. In fact, here are recipes for the best green smoothies for PCOS.
Make sure you are using the old-fashioned kind and not the instant. It is important to add in your protein and healthy fats. Try adding in nut butter, nuts, protein powder, or milk. It will be very filling and hold you over till it is time to eat again.
5. Yogurt with granola
Greek yogurt or plant based yogurt with at least 10g of protein can be a great source of protein. Try to pick ones that are lower in carbs and sugars. Add some fruit, nuts, or granola to round it out. The brand I love and recommend is Siggi's vanilla.
6. Protein Shake
Protein shakes have to be the easiest on the list. Just add a scoop of powder to almond milk and shake it up. Instant breakfast! Just do your research when choosing protein powders, some are cleaner and better than others. Plus, it might take a few tries to find one that you enjoy the taste of.
7. Dinner for breakfast
Leftovers always make for a good start. Who says you can’t eat chicken or fish for breakfast? Put them on a bed of greens and you will be energized all morning.
8. Almond flour muffins
If you still are jonesing for a muffin then lighten it up by using almond flour instead of regular flour. Almond flour will reduce the carb load and help to fill you up.
9. Low carb quiche
Quiche is something you can make ahead and enjoy the entire week. To make it low carb, make it crustless. Trust me, you won’t miss it! Add some veggies like broccoli, pepper, mushrooms, spinach, etc.
10. Overnight oats
Overnight oats can be very versatile. You can add in nuts, nut butter, fruit, seeds like chia, hemp, or ground flaxseeds, protein powder, yogurt, cocoa nibs, etc. You can make it fruity one day and chocolatey the next. The sky's the limit. They take 10 minutes to make the night before and they are ready in the morning. These are great for busy mornings because you can just throw them in your bag when you are heading out the door. No muss, no fuss!
A Healthy PCOS Breakfast is one of the most important meals!
Breakfast sets the stage for the rest of the day. And you don’t want to start your day with imbalanced blood sugars that will leave you tired, hungry, and cranky. Remember to add protein, healthy fats, a complex carb, and vegetables and fruits to every meal to achieve a balanced plate.
If you’re confused on how to lose weight with insulin resistance or design a plan that is focused on blood sugar control, we can help you! Our self paced online course will teach you everything you need to know about losing weight with insulin resistance. It includes your 150 recipes revamped for clean eating, and my signature PFF Method of blood sugar balance.
Click here to inquire learn more about my signature weight loss program, The C.O.N.T.R.O.L. Method