The cornerstone to controlling PCOS symptoms is eating the low-GI (Glycaemic Index) way, where carbs break down slowly into your bloodstream so your blood sugar levels remain stable. Try these simple swaps and see if you feel better for them.

Meal Instead of: Have:
Breakfast Cornflakes Muesli
Instant porridge oats Unprocessed oats made into porridge
White toast Granary toast
Lunch Jacket potato with filling Baked sweet potato with filling
White baguette Pitta bread
Brown bread sandwiches Wholegrain bread sandwiches
Dinner Curry with white rice Curry with basmati rice
Shepherd’s pie Spaghetti bolognese
Stir-fry with instant rice Stir-fry with noodles
Desserts Bread and butter pudding made with white bread Bread and butter pudding made with fruit loaf
Fruit crumble made with white flour Fruit crumble made with oat topping
Snacks Muffins/cakes/biscuits Cakes, biscuits, or muffins made with fruit, oats, and wholegrains
White bread and jam Fruit loaf with ricotta
White crackers and cheese Wholegrain crispbread with avocado or hummus dip