Why is sugar bad for PCOS and fertility?
Everyone loves sugar.
America has a huge sweet tooth. Sugar and carbs are the same thing, and they are everywhere: in candy, cookies, cake, bread, pasta, crackers, chips, muffins, scones, and sugary beverages. Carbs and sugar taste so good, what’s the problem?
Once carbs are digested, they are absorbed into the blood as sugar.Eating too many carbs leads to abnormal blood sugars, which are the number one cause of fertility challenges, including:
- Difficulty getting pregnant
- Hormonal imbalances
- Abnormal periods
- PCOS (Polycystic Ovarian Syndrome)
- Higher risk of miscarriage
- Pregnancy complications
- Gestational diabetes
- Weight gain
How do you treat PCOS and abnormal blood sugars?
By far the most important thing in managing blood sugars is healthy eating.
There are five simple steps to successfully managing your blood sugars:
1. Start with a protein-based breakfast.
A breakfast high in protein will set you up for blood sugar success throughout the rest of the day. A typical American breakfast may be a stop at the local coffee shop to pick up a sugary coffee drink and a muffin. This high-carb breakfast sets the stage for abnormal blood sugars all day long. Instead, choose from these high-protein options: eggs; a low-carb protein shake; cottage cheese; or Greek-style, high protein yogurt with no added sugar.
2. Eat regularly, with a meal or snack every 3 -4 hours.
The snacks don’t have to be big, just a handful of nuts will work. Keeping your blood sugars from crashing goes a long way in managing healthy blood sugars and having balanced hormones.
3. Eat a balanced intake of the macronutrients.
Using an app, such as myfitnesspal.com, will help you track your macronutrient ratios.
- 40% carbs
- 30% protein
- 30% fat
4. Include protein with every meal and snack.
Our patients always ask how can they get enough protein? It seems easy to get enough fat and carbs; it’s harder to get enough protein. Include some protein with every meal and snack and by the end of the day, your protein intake adds up.
5. Enjoy a variety of foods.
Variety is truly the spice of life and eating a wide range of foods – different protein sources, healthy fats, a variety of fruits and vegetables – helps your body get more complete nutrition and keeps things interesting for your taste buds.
Supplements can help manage PCOS and healthy blood sugars.
The most important supplement is inositol, which improves the metabolism of blood sugars. Other supplements that can improve egg quality when there are blood sugar issues include CoQ10 and melatonin.
Inositol, 3 grams daily
- Regulates blood sugars
- Improves quality of both eggs and embryos
Melatonin, 3 mg at bedtime
- Supports better sleep
- Improves hormonal balance
- Increases quality of both eggs and embryos
CoQ10, 600 mg daily
- Supports the energy production in all cells, including the egg
- Improves egg maturation and embryo quality
- Helps normal chromosome replication
See our recommended protocol here: Fullscript protocol “PCOS”
You deserve a clinician who will take the time to listen, understand your individual needs, and support you during your fertility journey. Someone who has experience. If you live in the San Francisco Bay Area and would like to work with our clinic, you can book here: https://theoldershawclinic.janeapp.com/