How to Plan the Best Breakfast for PCOS

Most breakfast foods are loaded with carbs. The typical breakfast of cereal, yogurt parfaits, muffins or bagels are not the ideal breakfast for PCOS. And who has time to start cooking eggs when you’re trying to rush out the door!  But what you eat for breakfast can set the tone for the rest of the day. The right kind of breakfast can leave you feeling pleasantly satiated or it can set you up for carb cravings big time.  In addition, the nutrients you eat at breakfast can play a role in decreasing your symptoms of PCOS.  Read on to learn mybreakfast planning tips to help you feel your best, lower insulin levels, decrease inflammation and fight carb cravings.

Considerations for planning breakfast

There are several considerations to keep in mind when planning the right kind of breakfast for PCOS. The first thing is that there is no ONE best breakfast for PCOS. Different foods work well for different women. For example, if your friend feels better omitting dairy but you love your Greek yogurt and berries – and have no ill effects – don’t feel that you HAVE to omit the dairy! Maybe peanut butter on whole grain bread holds you for hours but steel cut oats with nuts doesn’t do the trick. The key will be finding a meal that works best for you.  When I help my patients plan breakfast, I keep several things in mind:

1. Pay attention to how various foods make you feel. Do you feel ravenous a few hours after eating it or does it hold you for at least 4 hours
2. Include protein and fat. Studies have that protein and fat at breakfast keep you feeling full longer and may help prevent carb cravings later in the day. “Protein is key for satiety because it activates the body’s signals that curb appetite, reduce food cravings and prevent overeating,” says Heather Leidy, Ph.D., lead author and assistant professor in the Department of Nutrition and Exercise Physiology at the University of Missouri. Her research shows protein does double duty on appetite control by helping reduce ghrelin, ahunger hormone, and stimulating the gut hormone peptide YY, which helps you feel full. A high-protein morning meal also quelled evening snacking (by about 135 calories) in a small study of teenagers. Reference
3. Choose low glycemic carbs as they tend to have a lower effect on blood glucose and insulin levels. This is important as ~ 80% of women with PCOS are insulin resistant. Examples include: 100% stone-ground whole wheat or pumpernickel bread, oatmeal
   (rolled or steel-cut), oat bran, muesli, sweet potato, many fruits, non-starchy vegetables.
4.  Include a good fiber source. Fiber helps to keep you feeling full longer, lower blood sugar and cholesterol as well as improve insulin sensitivity. Examples include: ground flax or chia seeds, wheat or oat bran,  steel cut oats, berries, apples, pears,oranges, whole grain bread and legumes. Stay tuned for a blog post on Benefits of Fiber for PCOS.
5. Include anti-inflammatory foods. PCOS is associated with a low grade inflammation, so it’s a good idea to include anti-inflammatory foods in the diet. Examples include: fatty fish like salmon (or smoked salmon … though it’s high in sodium), walnuts, flaxseeds, omega enriched eggs, green leafy vegetables including kale, spinach, collard greens and Swiss chard, fruit such as strawberries, blueberries, cherries, and oranges are high in natural antioxidants and polyphenol (protective compounds found in plants) with anti-inflammatory effects and green tea. Limit/avoid inflammatory foods including sugary foods and beverages as well as refined carbohydrates and grains.
6. Eat breakfast like a king. Studies show that eating a larger breakfast and smaller dinner has beneficial effects in the body including decreased triglycerides, increased weight loss, lowered glucose and insulin levels and improved insulin sensitivity. This study showed that a bigger breakfast may help women with PCOS manage symptoms. Reference  In addition, our bodies have greater sensitivity to carbs in the morning vs the evening (so you make less insulin after eating carbs at breakfast vs dinner). And this may sound counterintuitive, but eating carbs at breakfast seems to lower blood glucose after lunch. Reference
7. Pay attention to food intolerances. Although I don’t take an anti-dairy or gluten approach for women with PCOS, I understand that some women choose to omit these foods. If you are unsure if you have food intolerances or sensitivities, I’d suggest a trial of omitting ONE food at a time for about 3 weeks. See how you feel. Then add it back in. If you notice a worsening of symptoms, then you may be best avoiding that food.
8. Make it be convenient. If your goal is make eggs for breakfast and you don’t have even 5 minutes to spare in the morning, find a more realistic choice. Make eggs in muffin tins ahead of time or have almond butter on a slice of whole grain toast.
9. Have a back-up breakfast plan. If you overslept and have no time to make your yogurt/berries/chia seed parfait, have a back up plan in mind. Maybe the deli on your way into work makes veggies omelets. Or keep natural peanut butter and high fiber crackers at your desk at work.
10. Pick foods you enjoy!
11. Now if you REALLY don’t want to eat breakfast, it’s ok to skip it now and then … as long as it doesn’t cause you to eat more later in the day. Years ago I would not have said this was ok, but more recent research is demonstrating potential health effects of intermittent fasting or time restricted eating.

Stay tuned for an upcoming blog posts on some of my favorite breakfasts for PCOS.

What do you eat for breakfast?