Fruit, Should I Eat it with PCOS?
It’s summertime and if you’re like me, you’re probably floating through the produce aisle wide eyed and taking in the beautiful selection of fresh and tropical fruits that suddenly appeared!
Depending on where you live, you might even have the opportunity to pick fresh berries and peaches this time of year.
In our world today, most fruit is available year round but nothing beats the taste of seasonal and even local picks!
And if you have PCOS you might have fear around some fruit.
You so badly want that watermelon, but don’t know if you’re “allowed.”
Today- I am going to break down fruit consumption and what it means for PCOS.
Year Round Access
This might sound like a ridiculous question but it’s something to think about.
Ages ago, fruit wasn’t available all months of the year. Foods were not imported from different parts of the country or world. In fact, fruit was enjoyed seasonally and in smaller amounts.
Fruit and Sugar Content
It is suggested that individuals should eat no more than ~25 grams of sugar daily.
That is really not that much. If you were to eat one medium ripe banana, one cup watermelon and a medium apple spread out throughout your day you’re already at a total of 44 grams of sugar!
That is almost double the recommendation. That doesn’t include any other additional sugar you might also include in your diet. Eating too much fruit can become problematic, so it’s important to learn how to control fruit consumption for managing PCOS!
Fructose Impact on PCOS
Fructose (a type of sugar found in fruit) content is also another piece to consider. High doses can be detrimental to the liver.
In fact, studies suggest that over consumption of fructose can lead to non-alcoholic fatty liver disease (NAFLD). NAFLD can be more common in women with PCOS and is associated with metabolic disease.
How to Eat Fruit for PCOS
- In general, it’s best to stick to higher fruit consumption in the summer. This doesn’t mean go crazy, I’m thinking somewhere between 1-3 servings of fruit daily. Fruit servings range from ~½ to 1 cup (high sugar fruits are a smaller amount and lower sugar like berries are OK as 1 cup). While whole fruits should be about the size of a tennis ball.
- This brings me to my next point. Yes, fruit does contain antioxidants, fiber and vitamins. It’s nature’s “candy.” Savor it, eat slow and enjoy the experience. It is a whole, real food after all.
- When fruit is seasonal, local, organic and grown sustainable, it has more nutrition in it and can even be lower in sugar content. How cool is that?
- Eat fruit with a protein or healthy fat to support blood sugar levels. With PCOS, we always want to watch blood sugar. That’s why fruit gets a bad reputation with PCOS. You don’t have to eliminate any types of fruit, just be smart about how and when you’re eating it.
- Purchasing frozen, organic fruit is another good option. These fruits were picked at their peak ripe state. This generally means they have similar benefits to seasonal fruits.
Nutrition Education and PCOS
Do you find the nutrition world super confusing when it comes to PCOS?
I get it! There is soooo much noise.
In a 4 week course, I break it all down for you- sweet & simple.
Finally feel confident about how to eat long term for PCOS (with no crazy fad diets or restriction!) with guidance from me (a Dietitian who specializes in PCOS!)