Is Sugar Good for PCOS? (Expert Answer)

Short Answer: Sugar is bad for PCOS. Because it has glucose and fructose, and they can raise your blood sugar and insulin levels, worsen your PCOS symptoms, and increase your risk of diabetes and heart disease.

Polycystic ovary syndrome (PCOS) is a condition that affects your ovaries and hormones.

In PCOS, your body produces too much androgen, a male hormone, and has problems with insulin, a hormone that controls blood sugar.

This can lead to various health problems, such as irregular periods, infertility, acne, excess hair growth, weight gain, diabetes, and heart disease.

One of the key factors in managing PCOS is diet.

What you consume can affect your blood sugar levels, which can impact your PCOS symptoms and overall health.

To effectively manage PCOS, you should consume low-glycemic index (GI) foods like whole grains, fruits, vegetables, and lean proteins, and avoid high-GI foods like white bread, rice, pasta, sweets, and sugary drinks.

Now, sugar is a sweet-tasting, soluble carbohydrate that is found in many foods and beverages.

People usually consume sugar to add sweetness and flavor to their food and drinks, or to get a quick burst of energy.

Sugar is bad for PCOS because it contains glucose and fructose, two simple sugars that can raise your blood sugar and insulin levels.

High blood sugar and insulin can worsen your PCOS symptoms and increase your risk of developing diabetes and other complications.

One teaspoon of sugar can give you about 4 grams of carbohydrates, which is 1.3% of your daily needs.

Glucose can increase your blood sugar levels, which can stimulate your ovaries to produce more androgen.

Fructose can increase your triglycerides, a type of fat in your blood, which can increase your risk of heart disease.

Furthermore, sugar is a high-GI food and high-GI foods are bad for PCOS.

Because, they can cause spikes and crashes in your blood sugar and insulin, which can affect your mood, appetite, and energy levels.

That’s why I suggest you limit your sugar intake to prevent or reduce the negative effects of PCOS.

Stick to no more than 6 teaspoons (24 grams) of added sugar per day for women, as recommended by the American Heart Association.

To minimize the impact of sugar on your blood sugar and insulin, you can also pair it with foods that contain fiber, protein, or healthy fats, such as nuts, seeds, or yogurt.

Also, you shouldn’t eat sugar if you have diabetes or prediabetes, to prevent high blood sugar and its complications.

Because, high blood sugar can damage your nerves, blood vessels, and organs, and increase your risk of infections, kidney failure, blindness, and amputation.

You can buy sugar in your local market or can order it online.

Always choose natural or unrefined sugar, such as honey, maple syrup, or coconut sugar, over refined or processed sugar, such as white or brown sugar.

Because, natural sugar may contain some vitamins, minerals, and antioxidants that can benefit your health, while refined sugar has no nutritional value and may contain harmful chemicals.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management, and essential medical care, is key to managing PCOS effectively.

I always recommend my PCOS patients to follow a PCOS-friendly diet to improve their overall well-being and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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