10 “Healthy” Foods You Should Stop Eating Regularly With PCOS

Nowadays, there is almost an unhealthy obsession with finding the best health programs that don’t involve exercise or diet restrictions.

And as surprising as that may be, on some level, a lot of us really don’t want to do much or feel like there’s anything we can’t have like food.

That said, it’s almost impossible to find anyone that has been successful on these kinds of ‘all you can eat’ or ‘just do whatever’ health programs.

The reality is that when trying to hit health goals like losing weight, food plays a crucial role. There’s no such thing as eating anything you want and still get into the best shape of your life. This is especially true for conditions like PCOS that can only be managed long-term with proper diet and nutrition.

But labels can be tricky when you want to eat healthy and sticking to whole foods or ingredients, is not always feasible.

With so many options available, it’s best to be aware of the foods that should be avoided or restricted.  Thankfully, the ten ingredients on our list will make it much easier to eliminate the bad ingredients and select healthier products.

1. SUGAR-FREE/ LOW SUGAR PRODUCTS

No matter the term used, there are countless items available these days that claim to have low sugar, be sugar-free or contain zero sugar—from coffee creamer to diet coke.

But rather than sugar, these products are actually loaded with artificial sweeteners like sucralose, and aspartame. And sugar alcohols like maltitol (sometimes labeled as sorbitol or xylitol).

Such ingredients not only spike insulin and promote conditions like inflammation and PCOS over time, but also result in other undesirable side effects like digestive issues and bloating.

That said, eating sugar-free food is one of the most common mistakes made in trying to losing weight.

Here’s what to do:

Read labels carefully to ensure that not only is the ‘sugar’ content low, but that there are no artificial sweeteners. Instead look for natural sugar substitutes like stevia and erythritol.

2. LOW-FAT AND FAT FREE- PRODUCTS

A product must contain no more than 3 grams of fat per serving to be considered low-fat.

Nowadays, these kinds of food are very popular and are normally found in dairy or creamy products like skim milk, yogurt, and condiments like mayonnaise.

What many people don’t realize is that anything low or no fat has no flavor. So to compensate for that and make the product more appealing, manufacturers add sugar.

Here’s what to do:

Select food with natural healthy sources of fat like whole milk, avocado, nut butters, and olive oil because generally, fat is considered ‘insulin neutral’.

3. FRUIT JUICES

Much like sugar-free products, pre-packaged fruit juices tend to have less fruit and more sugar.

It is a controversial topic but most tropical fruits are also high in sugar and should be consumed in moderation due to their significant effect on insulin.  So imagine fruit juices that may contain tropical fruits in high concentrations, as well as added sugar.

A typical fruit juice pack can contain at least 20–26 grams of sugar per cup. That’s more than six teaspoons in one serving.

And this makes pre-packaged fruit juices not much better that soda.

Here’s what to do:

Make your own juice at home with the help of a juicer or blender. And try to refrain from adding added sugar to the mix.

4. BREAKFAST CEREAL

Breakfast cereal can be tricky as many of the ‘healthy’ options are unsuspecting packets of sugar bombs.

In western culture, most of the best-selling cereal brands preferred by adults and children alike, are nothing more than processed cereal grains that offer little by way of nutritional value.

But there are those that utilize ingredients like oats, wheat bran, honey, whole grain, or brown rice targeted at the health community. And claim to be smart additions to a healthy diet.

Truth is, a lot of these types of cereal are also loaded with sugar or artificial sweeteners. In fact, a popular cereal brand that is famous for its delicious crunchy clusters includes ingredients like cane sugar, molasses, barley malt and honey and averages around 16 grams of sugar per (1 cup) serving.

Here’s what to do:

Instead of store bought cereal, try making your own using old-fashioned or steel cut oats. And for sweetness and texture, add berries and nuts.

5. VEGETABLE OIL

Vegetable oil is yet another misleading product because despite the name, this type of oil is derived from fruits, grains or nuts.

But in most cases it’s just grain oil.

Unlike the cold-pressed variety of oils like olive or coconut, generic vegetable oil is also highly processed so it usually contains minimal nutrients. Although there are some believed to be healthier than others like canola or corn oil.

That said, studies have found that due to the high omega-6 content of vegetable oil, it poses a high risk of inflammation, which in turn promotes conditions like insulin resistance and hormonal imbalance.

Here’s what to do:

Start using more natural cold-pressed oils like coconut, avocado, and olive that are versatile and can be incorporated in most cooking or baking recipes.

6. PROTEIN BARS

Protein bars are almost a staple product in the health community because of it’s convenience as a healthy snack option or in some cases, a meal replacement.

And some serve as delicious sweet treats that often mimic the taste and texture of conventional desserts like cakes, cookies, and ice-cream.

But to get some of these protein bars to taste so delectable, they are often loaded with sugar or artificial sweeteners. Not to mention ingredients like whey protein isolates that on its own triggers a high insulin response and has other inflammatory effects on the body.

Whey protein isolate that is one of the protein sources used in protein bars, is normally genetically modified and highly refined. So if consumed in a protein bar regularly, combined with sugar can cause harmful side-effects.

Here’s what to do:

Try making your own protein bar that includes ingredients like old fashioned oats, nut butters, seeds, and sweeteners like stevia or erythritol.

7. WHOLE GRAIN

Whole grain in some form- bread, flour, oats, pasta etc., is a food staple for most households around the world. And with its incorporation in a variety of dishes, from sweet to savory, its versatility is almost unmatched.

Whole grains provide fiber and other key nutrients, such as B vitamins, iron, folate, and potassium. This source even suggests that higher intakes of whole grains are associated with good health.

But, whole grain has a high glycemic index so it actually drives insulin and inflammation.

Because of that, if you want to cut your carbohydrate and sugar intake, whole grain must be reduced significantly from your diet.  

Here’s what to do:

Try substituting ingredients for whole grain like sprouted grain and almond flour.

8. ORGANIC PROCESSED FOOD

Organic food was once considered to be all natural and non-GMO.

But increasingly, a lot of very highly refined food ranging from sweets treats, snacks, condiments, and beverages are claiming organic status.

The definition has obviously expanded to include processed food that do not contain components like artificial ingredients or synthetic preservatives, in order to help maintain the integrity of the product.

That said organic doesn’t necessarily mean the food will be good for you especially when it is ascribed to certain ingredients like sugar. In other words, a bad ingredient that is not nutritious doesn’t suddenly become good or loses it’s unhealthy properties just because it’s labeled organic.

Here’s what to do:

Pay attention to details on the ingredient label and if organic is what you’re after, go for the foods that are based on whole ingredients and are insulin friendly.

9. GLUTEN-FREE PROCESSED FOOD

On average 100 grams of pasta has 25g of total carbohydrates, which is more than the total daily carb intake for some people on a low carb or ketogenic diet.

Despite this, surprisingly pasta is widely considered to have a relatively low glycemic index between 37 and 45.

And this varies depending on the type of pasta- whether white, whole grain or buckwheat. For a normal person with good insulin sensitivity, pasta can be a healthy source of carbohydrates when consumed in moderation.

But for someone already with high blood sugar levels or plagued with insulin resistance, the perceived benefits of pasta will not be enough to compensate for the sugar and insulin spikes.

Gluten free pasta or gluten free anything simply means removing a type of protein from the wheat that causes digestive issues in some people. Gluten also contributes to other immune reactions like inflammation that promotes insulin resistance.

That said, for any food that would ordinarily be bad for you, removing gluten will not change that.

Here’s what to do:

Choose gluten free products if you can but only go for those that contain insulin friendly ingredients.

10. SPORT DRINKS

Sports drinks provide electrolytes, which are important minerals for nerve, brain and muscle function and are usually lost through sweating or exercising.

That said, the problem with sports drinks is that they are loaded with simple sugar and have become just a different version of regular sugary drinks. For example, a 20-ounce serving of a popular brand name ‘Thirst Quencher’ contains 36 grams of sugar, while others can contain sugar as high as over 70 grams.

The sugar in these products can be in the form of artificial sweeteners, as well as they can include artificial food dyes. Such ingredients promote inflammation, insulin resistance, weight gain, cancer and the list goes on.

Here’s what to do:

Make your own electrolyte infused beverage or water using fruit or herbs. Coconut water is also a very good natural alternative to traditional sports drinks.

THE BOTTOM LINE

Don’t let product labels and elaborate marketing campaigns cause you to think that certain products are healthy when they’re not.

You should take time out to learn about food ingredients, especially those contained in your favorite products. And don’t forget about those ‘added ingredients’ that often go unnoticed but tend to have some of the most insulin spiking and inflammatory properties.