Hormone-healthy mornings: 10 PCOS-friendly breakfasts that work
Quinoa porridge with nuts and berries
Quinoa is rich in protein and complex carbs. Cook with almond milk, add cinnamon and top with almonds and blueberries for a nourishing bowl that's PCOS-friendly and filling.
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Hans India
28-05-2025
- Hans India
Struggling with PCOS? Experts suggest breakfast ideas for a balanced start to your day
Polycystic Ovary Syndrome (PCOS) is a fast-growing condition, and it affects women across the globe, including in vast numbers in India. PCOS results in hormonal imbalances that can affect overall health, metabolism, and weight. Although lifestyle changes are important to live with PCOS, an equal emphasis should be put on diet. A well-nourished diet packed with nutritious foods can bring overall well-being, and almonds are one such nut that should not be missed. They offer sustained energy levels all day long and thus are an easy yet efficient means of boosting a PCOS diet, particularly when added to breakfast. In conversation with Ritika Samaddar, Regional Head of Dietetics at Max Healthcare, New Delhi, she recommends easy and healthy breakfast options that are PCOS-friendly and ideal for busy mornings. She emphasizes the importance of a diet that is both nutritionally balanced and tasty, suggesting that ingredients such as whole grains, greens, and almonds help support hormonal balance, weight regulation, and overall well-being. Here are a few healthy and convenient breakfast recipes from Samaddar that may even be easily adjusted to cater to individual likes and dislikes: Almond and Oat Milk Breakfast Smoothie Simply put, the healthy mix of almonds and oats - high on 15 must nutrients, the smoothie is bursting with key nutrients, essential fat, protein, and fibre intake. It all comes together for maintaining level sugar levels and generating long-term energy in the mornings. A tablespoon of blended seeds gives an added dose of nutrition. Replacing milk with almond milk not only lightens it but also aids weight control and insulin sensitivity. A simple, wholesome option to fuel your body! Easy Quinoa Upma Quinoa upma is a healthy and filling breakfast option, ideal for women with PCOS. Due to its low glycemic index, it regulates blood sugar levels, and the high fibre and protein content makes you feel fuller for longer, aiding in weight control. You can add a variety of vegetables such as carrots, peas, and beans to make the dish more nutritious. Sprinkling chopped and toasted almonds on the dish provides texture and also makes it more nutrient-dense, with a combination of healthy fats, protein, and essential nutrients. Quick Almond Flour Pancakes These fluffy and soft almond flour pancakes are not only delicious but also healthier compared to regular pancakes. They are lower in carbs, which supports maintaining blood sugar levels stable. Almond flour is gluten-free by nature, so it's an excellent alternative for those sensitive to gluten or those on a gluten-free diet. This may be particularly useful for women who have PCOS and struggle with gluten. It's a tasty and healthy breakfast that works towards your health objectives. Healthy Moong Dal Chilla Moong dal chilla is a healthy and PCOS-friendly breakfast. Its low glycemic index keeps the blood sugar in check while incorporating vegetables such as spinach, grated carrots, and bell peppers gives the dish a boost of vital vitamins, minerals, and antioxidants. For an added twist, serve the chilla with almond yoghurt instead of classic mint chutney—it provides a creamy texture and additional almond goodness. A healthy and filling way to kick-start your morning! Whole Wheat Toast with Toppings Whole wheat toast topped with almond butter is a fantastic choice for managing blood sugar and insulin levels, making it ideal for those with PCOS. The low glycemic ingredients—whole grain bread, almond butter, almonds, berries, seeds, and a dash of cinnamon work together to help regulate blood sugar. The fibre content in the toast delays sugar intake, and almond butter contains healthy fats that make you feel satiated and enhance improved insulin sensitivity. Berries and seeds are nutrient-dense and provide an overall health boost as well as relieving symptoms of PCOS. Honey or maple syrup is added for a sweet touch without blood sugar spikes.
NDTV
12-05-2025
- NDTV
Hormonal Diet: Add These Foods To Your Breakfast For Better PCOS Management
Adding certain foods to breakfast can significantly help in better PCOS (Polycystic Ovary Syndrome) management. PCOS is often linked to insulin resistance, hormonal imbalances, and inflammation. A nutritious, balanced breakfast helps stabilise blood sugar levels, curb cravings, support hormone function, and reduce inflammation, all crucial for managing PCOS symptoms. Foods rich in fibre, protein, healthy fats, antioxidants, and low-glycemic carbs can regulate insulin response, reduce androgens, and support reproductive health. Starting the day with the right nutrients also boosts metabolism and energy, which is beneficial for weight management, a key aspect of PCOS care. In this article, we share a list of foods you must add to your breakfast to ensure better PCOS management. 1. Oats Rich in fibre and slow-digesting carbs, oats help regulate blood sugar and keep you full longer. Their beta-glucans reduce insulin spikes and cholesterol. Top with nuts, seeds, or berries for added nutrients. 2. Greek yogurt High in protein and probiotics, Greek yogurt supports gut health, which is closely linked to hormone regulation. It also helps manage cravings and builds lean muscle mass, improving insulin sensitivity. 3. Chia seeds These tiny seeds are packed with omega-3 fatty acids, fibre, and plant-based protein. They help fight inflammation, regulate hormones, and keep digestion smooth which is great for managing PCOS symptoms. 4. Eggs Eggs are a complete protein and a great source of choline, which supports hormone production. They help keep insulin levels in check and provide essential nutrients like vitamin D and B12, often deficient in PCOS. 5. Berries Loaded with antioxidants and low on the glycemic index, berries help reduce oxidative stress and inflammation. Their fibre also slows sugar absorption, keeping insulin levels stable. 6. Avocado Rich in monounsaturated fats and fibre, avocados support heart health and hormonal balance. They're especially helpful in reducing insulin resistance when paired with protein or whole grains. 7. Spinach or leafy greens High in magnesium, iron, and folate, leafy greens support healthy insulin function and combat inflammation. Adding them to smoothies, omelettes, or breakfast wraps can enhance hormone health. 8. Cinnamon This spice has insulin-sensitising properties and helps lower blood sugar levels. Sprinkle it on oats, smoothies, or yogurt for both flavour and metabolic support. 9. Quinoa A plant-based complete protein and fibre-rich grain, quinoa helps keep you full and energised. Its low glycemic index makes it ideal for PCOS-friendly breakfast bowls or porridge. 10. Nuts Nuts provide protein, healthy fats, and antioxidants. They help reduce inflammation and improve cholesterol levels, which are often imbalanced in PCOS. A small handful in the morning can support hormone health. Incorporate these foods into your breakfast today to improve your hormonal health and better manage PCOS symptoms. Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
First Post
12-05-2025
- First Post
Hormone-healthy mornings: 10 PCOS-friendly breakfasts that work
Quinoa porridge with nuts and berries Quinoa is rich in protein and complex carbs. Cook with almond milk, add cinnamon and top with almonds and blueberries for a nourishing bowl that's PCOS-friendly and filling.
