Carbs and Polycystic Ovary Syndrome: What the Research Says, Q+A, And Myth Busting
For the whole month of June, I took a deep dive into the most polarizing macronutrient for Polycystic Ovary Syndrome - carbohydrates. Through yoga, self-inquiry, a look at the research, and practical tips, me and the viewers over on YouTube discovered once and for all the truth about carbs, sugar, and their impact on health and hormones.
Below, you’ll find each video I shared, along with a synopsis of what was covered. If you’ve had questions about carbs, PCOS, and your hormones, there’s a really good chance the answer is below.
To kick things off, we started with yoga. Now, it might not be readily apparent what yoga has to do with carbs, but all will be revealed soon. Keep reading or give the video a watch.
Two of the most important skills I help my clients develop are curiosity and self-compassion. Both help them become aware of what changes are best for their unique bodies. These two skills also help them notice how their bodies feel when they make those changes.
On our mats, we have the opportunity to develop curiosity. By developing that curiosity on our mats, we can apply it to our lives off our mats. And through that curiosity, we can stop making snap judgments either about our bodies and the information we receive about how we should or shouldn't eat.
So often, we make changes to our habits from a place of judgment, punishment, and restriction. But judgment, punishment, and restriction don’t lead to health behavior change that actually results in long-lasting and sustainable improvements to wellbeing.
On your mat, you'll get to tune into how your body feels and how little changes can impact your experience. Then you can apply that to the information that you receive either online or from your healthcare provider. You can apply it to your food choices and really notice how things make YOU feel. You’ll learn what your body is communicating to you.
This video is a stretch and talk video. My very first one and it was tons of fun. If you’re not familiar with a stretch and talk, it’s exactly what it sounds like. We stretch and talk. While going through some restorative yoga poses, I ask all about your thoughts and relationship with carbohydrates.
Special thanks to Julie Duffy Dillon, who allowed me to share her Carb Craving Flow Sheet. Make sure to check it and her out!
You can practice along to the video or explore these questions on your own:
What are my thoughts about PCOS carbohydrates sugar and my body?
Where do my thoughts about carbs sugar PCOS and my body come from?
How do I know if this information that I've heard or been told or read about carbohydrates about PCOS about sugar and about my body is true?
If this information isn't true, how might I treat my body differently?
What are my thoughts about myself when I experience carb or sugar cravings?
Do I think that carb cravings are something to ignore or conquer beat stop or overcome?
Where did the idea that cravings for carbs or sugar really anything is a bad thing come from?
What would it look like if I saw my cravings as signals or communication from my body about what it needs?
What might my body be communicating to me about what it needs through my carb or sugar cravings?
The third video is all about carbs and PCOS. I answer many of the questions I’ve received about sugar, carbohydrates, and hormone health based on research and my clients’ experiences.
If you’ve been wondering any of the questions below, my answer is in this video. You can scrub to the times listed below if you want to hop to a specific question.
1:32 - What are carbohydrates?
2:14 - Which foods have carbs?
2:38 - How do we digest and absorb carbs?
6:49 - What does the research say about carbs and PCOS?
11:51 - Myth #1: People with PCOS can’t have any sugar
12:27 - Myth #2: People with PCOS shouldn’t eat fruit
13:32 - Myth #3: People with PCOS should follow a very low carbohydrate diet (like keto, Atkins, or paleo)
14:15 - Q+A: What is carb tolerance?
15:32 - Q+A: How do I handle carb and sugar cravings?
Here are the two articles I shared in the video, if you’re into that sort of thing:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4111472/pdf/nihms597201.pdf https://academic.oup.com/ajcn/article/95/1/39/4576669
Don’t have time for all that? Here’s what you really need to know about carbohydrate-rich foods (starchy and sugary foods) and Polycystic Ovary Syndrome: You don’t need to cut them out, eliminate, avoid them, or eat them in teeny-tiny amounts. You simply need to pair them with enough fiber, fat, and protein. It’s really that simple.
Keto and low carb are not necessary. I promise.
If you want to learn more about how to pair your foods to promote blood sugar balance, check out my ebook.
In this video, I share how to enjoy carb-rich foods without spiking your blood sugar. Yes, people with PCOS can eat bananas, white rice, pasta, potatoes, oats, bagels, bread, and dessert. You just have to know how to pair them with fat, fiber, and protein-rich foods.
Seriously, there are no foods that are off-limits for all people with PCOS.
I hope you enjoy the videos! Let me know if you have any questions.
Be well,
Kendra
