PCOS Breakfast Recipies: One Step Closer To Stay Healthy

Breakfast is the most important meal of the day. This applies to all irrespective of age, place, and health conditions. Women with PCOS should not skip breakfast as it helps to reduce their blood sugar levels and plays a vital role in controlling PCOS cravings.

Why Is Breakfast Important?

As the name suggests ‘breakfast’ means breaking the overnight fasting. It is not appropriate for women with PCOS (polycystic ovarian syndrome) to miss breakfast. 6 to 12 percent of American women who are of reproductive age suffer from PCOS. Even though the exact reason for the disease is unknown, PCOS is linked to insulin resistance, chronic inflammation, and other hormonal imbalances such as elevated testosterone levels. 

Regularly missing breakfast has been proven to harm general health. One reason for this is that missing breakfast can raise cortisol levels, or our stress hormone, which in turn can raise insulin resistance. It is important to note that up to 80% of women with PCOS are insulin resistant and about half will acquire type 2 diabetes before the age of 40. Many of the awful symptoms of PCOS, including weight gain, cravings, irregular periods, hirsutism (excessive hair growth), hair loss, and acne, can be attributed to insulin resistance. 

Eating a healthy breakfast daily can help maintain balanced blood sugar and insulin levels and gradually develop insulin sensitivity. Several major nutrients that can benefit a person with PCOS such as protein, magnesium, amino 3 fatty acids, vitamin D, and zinc can be gained through daily breakfast.

Advantages Of Eating Breakfast In PCOS

• Maintains the blood sugar level for the rest of the day.
• Helps to carb PCOS cravings.
• Lower rates of binge eating.
• Consumption of fewer calories helps in weight loss.
• Increased energy during the day could improve fertility.

What Are The Essential Elements Of A PCOS-Friendly Breakfast?

When it comes to the best PCOS breakfast recipes, it should be a combination of foods that will help maintain blood sugar levels and make people feel full for a longer duration. All three macronutrients protein, carbohydrates, and fat should in included in the PCOS breakfast recipes to balance the blood sugar levels.  

• Protein

Building and maintaining muscle mass is aided by protein. It’s also necessary to maintain blood sugar balance and a full feeling in your body. Protein-rich food  includes;

• Seafood 
• Meat 
• Milk and dairy products
• Beans, soybeans, and other soyfoods
• Protein powder

• Carbohydrates 

Carbohydrates, especially complex carbs which are high in fiber. These types of carbohydrates take time to digest resulting in feeling full for a longer duration. Some of the high-carb foods are:

• Beans and legumes
• Fruits 
• Vegetables 
• Whole grains

•   Healthy fats

Fat is essential for hormone function, certain nutrient absorption, and blood sugar regulation. Unsaturated fats in particular can aid in reducing inflammation, which is a major cause of many PCOS symptoms. Healthy fat-rich foods are:

• Avacado 
• Olive oil
• Seeds 
• Nuts 

Read more: How To Cure Acne Caused by PCOS?- Solutions to Restore the Hormone Levels!

5 PCOS Breakfast Recipes

• Avocado Bean Burrito 

1. Add ½ cup of slightly smashed black beans onto 1 whole-grain tortilla.
2. Add the 2 scrambled eggs, ¼ avocado slices, and ¼  sliced red bell pepper on it.
3. Top the tortilla with 2 TB salsa and 1 dollop of plain Greek yogurt.
4. Wrap the tortilla and have it.

• Lemon Raspberry Quinoa Breakfast Bowl

1. Cook 1 cup rinsed quinoa in 2 cups of water over low-medium heat, until the quinoa absorbs all the liquid.
2. Add 8 TB hemp hearts, ¼ cup maple syrup, 1 tsp cinnamon, and 1 lemon zest and stir it well.
3. Top with 4 cups of raspberries and drizzle with a little extra maple syrup. 
4. This meal can be eaten hot or cold.

• Green PCOS Smoothie

1. Add 1 kiwi, 1 cup frozen pineapple chunks, ¼ avocado, 1 cup spinach or kale leaves, 1 scoop protein powder of choice, 2 TB ground flaxseeds, 1 tsp matcha powder, and ½ cup unsweetened almond milk to a blender.
2. Blend it well and have it fresh.

• Bionicos

1. Add the sweet cream sauce which consists of yogurt, sweetened condensed milk, sour cream, and vanilla extract to a bowl and mix it well.
2. In a separate bowl toss chopped fresh fruits like apples, bananas, pineapple, strawberries, and blueberries.
3. Add some sweet cream mixture on top of the fruit bowl.
4. Top the bionico with shredded coconut, honey, pecans, or raisins. 

• Avocado Egg Toast

1. Spread the scooped-out avocado flesh to a toast.
2. Sprinkle salt, pepper, cayenne, and a squeeze of lemon.
3. Add a layer of hard-boiled egg and a little more salt and pepper.