Best Healthy PCOS Breakfasts & Why Breakfast Matters for PCOS
Have you ever wondered if the popular saying, "breakfast is the most important meal of the day," still holds true for those with polycystic ovary syndrome (PCOS)? If you're on a PCOS diet journey, the idea of planning meals can be daunting and overwhelming. It may even feel easier to skip breakfast altogether rather than unravel the conflicting information and figure out what's best for you.
This article is specifically dedicated to shedding light on why breakfast is vital for women with PCOS. Let's delve into the significance of breakfast and how it can positively influence your hormone balance and overall well-being.
Why Breakfast Matters for PCOS:
The word "breakfast" originated from breaking the overnight fast. It's about kickstarting our metabolism after a night of rest. For women with PCOS, skipping breakfast is not advisable. Our hormones are delicate and require nurturing. Skipping breakfast can increase cortisol levels (also known as our stress hormone), leading to heightened insulin resistance, which many women with PCOS already experience.
Research indicates a range of benefits associated with eating breakfast, including:
- Balancing blood sugar levels throughout the entire day.
- Reducing cravings, especially for carbs, throughout the day.
- Decreasing episodes of binge eating.
- Consuming fewer overall calories, which can be helpful if you're aiming to lose weight or prevent weight gain.
- Experiencing increased energy levels throughout the day.
- The potential for improved fertility.
What Makes a PCOS-Friendly Breakfast?
Now that we understand the importance of breakfast and its impact on PCOS and hormones, let's explore what a PCOS-friendly breakfast should include:
- Protein: Protein plays a crucial role in building and maintaining muscle mass. It also helps to keep you feeling full and stabilizes blood sugar levels. Consider incorporating sources like lean meats, poultry, eggs, dairy, soy, beans, and legumes.
- High Fiber Carbs: Opt for complex carbs, also known as high fiber carbs, as they are slowly digested, resulting in a longer-lasting feeling of fullness and a slower rise in blood sugar levels. Look for fruits, vegetables, whole grains, beans, and legumes when selecting your breakfast options.
- Healthy Fats: Don't shy away from incorporating healthy fats into your breakfast. They are essential for blood sugar balance, the absorption of certain vitamins, and hormone health. Choose unsaturated fats like oils, butter, nuts, seeds, olives, and avocado to reduce inflammation, a central factor in many PCOS symptoms.
Breakfast plays a pivotal role in the lives of women managing PCOS. By crafting a well-rounded breakfast that includes protein, high fiber carbs, and healthy fats, you can take significant steps towards managing your PCOS symptoms and improving your overall quality of life.
Remember, breakfast is not just a meal, but an opportunity to nourish your body and nurture your hormones. Embrace the power of breakfast and set yourself up for a healthier and happier future with PCOS.
Here are our favourite Go-To PCOS friendly breakfasts:
PCOS Overnight Oats with Figs, Cranberries and Walnuts
There’s no excuse for not preparing a healthy breakfast now that overnight oats are all the rage! Not only are they a great addition to a PCOS diet, they're super easy to prepare and literally take 3 minutes. It’s just a case of throwing all the ingredients together in a bowl (or in a jam jar and take to work!). Full recipe here….
Wheat free oats with cinnamon, bananas, chai seeds & walnuts
There's nothing better than a nice warming bowl of porridge for breakfast in the morning. With all of our daily demands, you need to make sure you're not running on empty and this slow energy releasing bowl of goodness keeps you fuller for longer. And as a bonus, it's also great for your PCOS! Full recipe here…
Egg, Gluten & Dairy Free Pancakes!
Pancakes aren't just for pancake day! This egg, gluten free and diary free version can be enjoyed any day of the week (but mostly by me on the weekends!). Perfect for us PCOS ladies because they don't include nasties like gluten or dairy that can cause our bodies to go haywire. Full recipe here...
Avocado, Eggs & Toast
This is definitely one of our favourite go-to recipes. The avocado, eggs and toast combo works any time of the day – breakfast, lunch or dinner. Eggs are especially perfect for breakfast if you are trying to avoid refined sugary breakfast cereals (a serious no go for those with PCOS) and are full of protein which should fill you up until lunch. Full recipe here…
Here are some more amazing recipes we found from around the web, that we think you'll love:
PCOS Friendly Muesli
This Muesli recipe from happy Kitchen is a delicious breakfast idea that you could pre-make or prep on a weekend and enjoy all week long. It makes those early mornings before work so much easier if you know breakfast is ready and waiting. Muesli is healthy, packed full of energy, and tastes pretty great too.
PCOS Friendly Oatcakes
These amazing oat pancakes from Jessica Gavin, are simple but yummy. it's the kind of breakfast idea that's perfect for a lazy weekend morning, and would be even better as breakfast in bed.
PCOS Friendly Pancakes
If you love pancakes but want to try something a little different… These buckwheat, banana and passionfruit pancakes are a perfect place to start. They are fruity, fresh and satisfying - and jam packed with healthy vitamins and nutrients.
Egg Muffins With Sausage, Spinach & Cheese
If you prefer a savoury start to the day, egg muffins would be a delicious breakfast idea. Perfect for on-the-go, or taking into the office too. You could also make these at the weekend, and they’ll last a few days in the fridge.
Sweet Potato & Kale
For the perfect brunch idea, we absolutely adore this sweet potato and kale skillet recipe. It's the kind of thing you want to try on the weekend and invite lots of friends round to share. It's nutritious, totally healthy, and looks so so good.