PCOS Snacks: Everything You Need to Know!
Looking for snack options but not sure which ones are PCOS friendly? You’re not alone. Navigating PCOS friendly snacks can be quite challenging with their potential influence on blood glucose management and insulin resistance.
This blog post will provide you with all the tips and tricks needed to satisfy your hunger and cravings while helping manage your PCOS symptoms. Whether you are looking for simple healthy snacks to prep or want to know how to pick out PCOS appropriate snacks while out and about, this post is for you!
Is snacking with PCOS okay?
Choosing to include snacks in your diet is totally dependent on individual needs and choices. Despite there being very limited evidence looking at the impact of snacking on women with PCOS, snacking mindfully on healthy, balanced options has the potential to be extremely beneficial in managing hunger and stabilising blood glucose levels.
Snacking and hunger
Ultimately, if you do feel hungry between meals your body is trying to provide you with a biological signal to replenish your fuel stores and provide it with energy. These signals are completely normal and learning to listen to these hunger cues forms the basis of intuitive eating.
However, mindless and continuous snacking may cause digestive distress and lead to overeating. Therefore, it is fundamental to understand and listen to your body cues to best manage your hunger and PCOS symptoms.
Snacking and blood glucose levels
Additionally, snacking can also help manage blood glucose levels which can be especially beneficial for women with PCOS that have insulin resistance. Insulin resistance is a condition where the body’s tissues do not respond to insulin, meaning that it is difficult to regulate blood glucose levels. This condition is quite common with PCOS, with approximately 30-70% of women with PCOS have been reported to be insulin resistant (1). Eating at regular intervals throughout the day can help stabilise blood glucose levels which in turn can aid in symptom management and help increase your energy levels during the day.
What makes a healthy snack for PCOS?
Although there aren’t specific “PCOS snacks” here are some of our top tips at maximising your nutrition when you choose to snack and making the best possible choices for your PCOS:
Try to include a source of healthy fats or protein with your snack. This will allow you to feel fuller and satisfied for longer while helping to manage your blood glucose response to the snack.
Look for low glycaemic index foods. Again, these options are especially beneficial for women with insulin resistance and can also provide a rich source of fibre to your diet. You can read more about this in our low glycemic index foods and PCOS blog post.
Tips for choosing PCOS friendly snacks
When possible, opt for whole grain varieties over refined carbohydrates. This simple swap can help stabilise blood glucose levels and help with keeping you feeling full as whole grain varieties tend to have a lower glycaemic index naturally.
Aim to include anti-inflammatory foods such as those rich with omega-3’s and polyphenols. These choices can help combat the inflammation associated with PCOS and aid with symptom management as well as fertility.
Add fruit and vegetables. Trying to incorporate a serving of fruit or vegetables into your snacks can provide them with a boost of fibre and other beneficial nutrients. If you are aiming to eat lower glycaemic index foods, be sure to be mindful of which fruit and veg you choose to consume.
Ideas of PCOS snacks to make at home
Now that you’ve gotten to this point in the blog, you might find yourself thinking: what are some good snacks for PCOS?
The honest answer is: this does not need to be complicated. It is quite simple to pair foods that you already have in your kitchen together to make them more suited for women with PCOS. Some examples of these snacks include:
Apple slices with peanut butter
Hummus with crackers and veggie sticks (feel free to substitute for any other high protein dips)
Crackers with cheese
Jam on whole grain toast
Greek or dairy free yoghurt with fruit and granola
However, if you do want to get creative, there is a huge range of healthy PCOS snack recipes for you to try out. Here are some of our favourites from the blog.
Wholegrain bread with hummus and vegetables
PCOS friendly snacks to buy
If you are on the lookout for more convenient options, there are many foods you can pick up at the grocery store that can help you put together quick and nutritious snacks. Some of these items include:
Nuts and seeds: these can be in the form of whole nuts and seeds as well as butters. When shopping for these varieties try to avoid those with added salt, sugar and oils.
Fruit and vegetables: both fresh and frozen produce form the base of many delicious snacks. Having a variety at hand will make it easier for you to reach for more nutrient dense snacks throughout the day
Wholegrain bread and crackers: serve these with cheese or your favourite dip for a satisfying snack. You might want to keep a lookout for those with added seeds and nuts for extra omega-3’s and anti-inflammatory properties
Dairy and dairy alternatives: Yoghurt and cheese are both great sources of protein to include with your snacks.
If you are short on time, you can always choose pre-packaged snacks as many options work well for women with PCOS. Some examples of PCOS friendly snacks you may find in the grocery store include nut and seed bars, roasted chickpeas, oat biscuits and lentil or rice snacks to name a few. Looking for snacks that are well balanced and rich in protein and wholegrains will allow you to pick out the best ‘on-the-go” options.
Here are some examples of brands that have a good range of PCOS friendly snacks to get you started. Most of these are primarily based in the UK but keep an eye out for similar products in your local stores!
Deliciously Ella - Fruit, Nut and Seed Bars
BRAVE - Crunchy Chickpeas
Nairn’s - Oat Biscuits
Eat Real - Lentil Chips
Final verdict
If you find yourself wanting to include snacks regularly, then try to ensure they are balanced and nutritious, so that they add to your nutrient intake, keep your cravings at bay and keep you satisfied.
Individual responses to snacking are extremely diverse and dependent on the rest of your diet and daily food intake. As with many of the unanswered questions in nutrition this seems to boil down to individual preferences and body responses, so knowing what works best for you can help you better manage your symptoms.
We hope that this post has provided you with more knowledge and some useful tips to support you along your PCOS journey and allow you to make more mindful, conscious decisions regarding your snacks.
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