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Fertility Nutrition

PCOS Fertility Diet Tip – Simple Food Choices to Stabilize Blood Sugar

Elizabeth Willett - M.A., Certified Herbalist
September 29, 2021
Reviewed by Christine Traxler, MD

Many women with Polycystic Ovarian Syndrome (PCOS), though not all, experience insulin resistance. Insulin resistance happens when the hormone insulin becomes less effective at lowering blood sugar. High blood sugar levels may prevent ovulation and insulin resistance may impact the development of an embryo should fertilization occur, as well as interrupt the ability of the egg to properly implant in the uterus after conception.

One way to support healthy blood sugar levels is through dietary modification. Eating a PCOS Fertility Diet may increase the rate of spontaneous ovulation, significantly improve the environment of the uterus, decrease the potential for miscarriage, and prevent PCOS from turning into diabetes.

If insulin resistant PCOS is an issue for you, consider the following tips to help stabilize your blood sugar:

Research shows that consuming meals that contain little to no protein, but are high in processed carbohydrates, sugar, and/or white grains (white flour, processed wheat flour, white rice, etc.) – which have a high glycemic index, can induce inflammation and blood sugar imbalances. By eating meals with a disproportionate protein to carbohydrate ratio, you may be filling your body with foods that contribute to hormone imbalance and elevated insulin levels.

To stabilize blood sugar, the KEY is to eat 5 small meals throughout the day that contain a balanced proportion of protein to carbohydrates. This will help to eliminate the insulin yo-yo and support stabilized blood sugar.

Foods to Help Balance Blood Sugar Levels

So, what foods should you eat? Here is a list of several (though, not all) foods and spices to support healthy blood sugar regulation and reduce cravings, many of which have a low Glycemic Index (GI) and/or low Glycemic Load (GL):

Protein – As a general rule, eat more protein from vegetables than from animals. If you eat animal products choose grass-fed, organic and free-range animal products. A woman needs to consume 46 grams of protein per day while trying to conceive.

  • Steel cut oats, legumes/beans like chickpeas and lentils, tempeh, and spinach are just a few sources.
  • Raw seeds and nuts sold in the shell, or homemade nut and seed butters: Sunflower seeds, sesame seeds, pumpkin seeds, almonds, walnuts, chia and hemp seeds, and Brazil nuts.
  • Cold-water fish, cage-free eggs and chicken, lean cuts of grass-fed beef, and grass-fed dairy (yogurt and cheese), and protein powder such as FertiliWhey.

Carbohydrates – Now, not all carbohydrates are the same. Choose fresh, whole foods because these provide high fiber, low sugar carbohydrates. Keep reading to learn what these whole foods are. Some people think that eating carbohydrates will make them gain weight, but the fact is that eating too many of the wrong carbohydrates (pastries, crackers, white pasta, white rice, etc.) is what results in weight gain. Whole food sources of carbohydrates contain important nutrients that can help you feel full longer and give your body energy.

  • Whole Grains – Barley and quinoa are good for blood sugar regulation. Choose these or sprouted bread, rice pasta, brown rice, teff, millet, amaranth, or buckwheat, even wild rice.
  • Fruits – Blueberries, mulberries, apricots, apples, grapefruit, oranges, pears, raspberries, avocado, melons (including watermelon), prunes, and plums… just to name a few.
  • Vegetables – Peas, carrots, celery, brussels sprouts, bitter greens, sweet potatoes (not regular white potatoes) and yams, artichokes, olives, burdock root (“gobo”), cabbage, turnips, kale, chard, zucchini, peppers, leeks, onion, garlic, cucumber, lettuces like arugula, romaine, etc. (not iceberg), radishes, turnips, parsnips, carrots, broccoli, cauliflower, green and yellow beans.
  • High fiber foods – Fiber helps remove excess estrogen from the body which can be helpful for some reproductive imbalances. Dark leafy greens, brassica vegetables like broccoli and cauliflower, quinoa and other whole grains, beans, lentils, freshly ground flaxseed, fresh fruits, organic popcorn (popped yourself, not pre-bagged), sprouted or whole grain bread.

Spices – Horseradish (fresh root as opposed to a prepared sauce), garlic, onions, cinnamon, fenugreek, tarragon, coriander and allspice.


Watch The Introduction to the 21 Day Fertility Diet Challenge

  • Learn how to transition to a natural fertility diet by focusing on the important 5
  • Get all the details on how to use nutrition as a tool for hormonal health, cell protection and fertility wellness
  • An effective tool to help your tastebuds transition towards healthier foods
  • Learn which foods are most important for fertility and how to regularly eat them
WATCH THE INTRODUCTION TO THE 21 DAY FERTILITY DIET CHALLENGE

Changing Your Diet Today Will Change Your Health Over Time!
For women with PCOS, focus on controlling daily blood sugar levels for at least 3-6 months (the longer the better) prior to trying to conceive; this will support weight loss or encourage a healthy body weight and will reduce the risk for developing type 2 diabetes. While it may seem daunting to have to change your diet, it is one of the best ways you can improve insulin resistance and your overall health, with the added benefit – an increase in fertility.

Women living with PCOS who educate themselves about healthy nutrition for PCOS are more likely to be successful at changing their health. It is important to learn how to read nutrition labels so you know what you are putting into your body and to understand Glycemic Index (GI) and Glycemic Load (GL) [the glycemic load of a food, rather than the glycemic index, is often the most accurate predictor of the body’s after-meal insulin response] of foods on the grocery store shelf. Modify your diet by learning how to make and eat well balanced, whole food meals every day in order to reduce cravings for sweets, improve digestion, and balance blood sugar levels.

If you would like to learn more about how insulin resistance can affect your fertility, please click here…

Are you wondering the best ways to get started eating for healthy fertility? We have a ton of information on the best food choices for healthy fertility here…

References

  • Androgen. (n.d.). Retrieved from: https://www.healthywomen.org/condition/androgen
  • Insulin Resistance & Prediabetes. (2018, May 01). Retrieved from: https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance#metabolic
  • Mayo Clinic. (2017). Polycystic ovary syndrome (PCOS) – Diagnosis and Treatment. Retrieved from: https://www.mayoclinic.org/diseases-conditions/pcos/diagnosis-treatment/drc-20353443
  • PCOS Nutrition Center. (2016). What’s Your Protein-To-Carb Ratio? Retrieved from: http://www.pcosnutrition.com/proteincarbratio/
  • Anna-Marija Helt, Ph.D. CH, (2014) personal communication

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About the Author

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Elizabeth Willett - M.A., Certified Herbalist

Elizabeth Willett is the Senior Herbalist and Lead Educator at NaturalFertilityInfo.com. She holds a BS in Mass Communications (2000) from Minnesota State University, and a Master of Arts degree (MA, 2010) in Holistic Health Studies with a specialization is herbalism from St. Catherine University in St. Paul, MN. Liz has written over 200 articles on women's fertility and brings a vast wealth of knowledge and expertise in holistic health and healing to Natural Fertility Info.com

5 Steps To Improve Your Fertility Naturally

  • Learn the 5 different areas to focus on for optimal fertility health
  • Learn how to support hormonal health with herbs and essential oils
  • Tips on transitioning to a whole food fertility diet.
  • Self-care therapies to support your reproductive health

@NaturalFertilityInfo

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The time leading up to pregnancy is crucial in creating a healthy foundation for your growing baby. That's where fertility cleansing comes in!

By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

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Type ‘STEPS’ in the comments below if you want to learn which steps are most important for fertility and hormone health. Let’s turn those red flags green. 💚

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🌱Learn how to balance your HORMONES naturally 👇

Here are 3 practical and affect ways to support your hormonal health.

One of the keys to see the best results is to stay consistent and learn as much about your body as you can.

1️⃣ Use liver supporting herbs

Herbs such as milk thistle have been shown to help the liver in it's natural ability to get rid of toxins and chemicals in the body.

This can make a big difference when it comes to hormone balance.

2️⃣ Do the Fertility Cleanse 1-2x per year

Support the body in it’s natural ability to get rid of excess hormones by doing a fertility cleanse.

3️⃣ Stop using skin care and cleaning products that contain hormone mimicking chemicals

Xenohormones mimic estrogen in the body and can cause imbalance.

👇 To learn more about the Fertility Cleansing type CLEANSE in the comments below and I will send you my Guide To Fertility Cleansing. 👇

#hormonehealth #hormonalhealth #periodhealth #naturalfertility #fertilitytips #fertilitydiet

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Should men do a Fertility Cleanse as well? 💪

A common misconception when it comes to fertility is that if there is an issue it is most likely going to be with the woman. 

This is simply not true. 

Statically fertility issues impact men just as often as women and lifestyle factors can make a big difference. 

The Male Fertility Cleanse Kit helps to support men to cleanse and detox excess hormones, toxins, increase circulation and promote hormone balance. 

👇 Drop MEN in the comments below & I will send you my Male Fertility Checklist with all the details on which herbs, supplements and foods to focus on in addition to cleansing 👇

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Get ready to prep your body for conception with Fertility Cleansing 101 🌿

The time leading up to pregnancy is crucial in creating a healthy foundation for your growing baby. That's where fertility cleansing comes in!

By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪 

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Get ready to prep your body for conception with Fertility Cleansing 101 🌿

The time leading up to pregnancy is crucial in creating a healthy foundation for your growing baby. That's where fertility cleansing comes in!

By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪 

#FertilityJourney #ReproductiveHealth #Cleansing"

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☕Reproductive Support Tea contains herbs that support, tone, and nourish the female reproductive system while supporting hormone balance.
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2️⃣ Support fallopian tube health.*
3️⃣ Help maintain normal ovarian function.*
4️⃣ Encourage normal uterine health.*
5️⃣ Support hormonal balance.

This tea is one of two teas in our Fertility Cleanse Kit. 

👇 To learn more about the Fertility Cleansing type CLEANSE in the comments below and I will send you my Guide To Fertility Cleansing. 👇 

What tea are you drinking today??

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Get ready to prep your body for conception with Fertility Cleansing 101 🌿

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By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪 

#FertilityJourney #ReproductiveHealth #Cleansing"

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Get ready to prep your body for conception with Fertility Cleansing 101 🌿

The time leading up to pregnancy is crucial in creating a healthy foundation for your growing baby. That's where fertility cleansing comes in!

By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪 

#FertilityJourney #ReproductiveHealth #Cleansing

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🥚 In the past, a common belief was that the only factor which determines ovarian and egg health was age. 

Based on new studies, we now know that this may not be true. 🤯

There are many factors that can have an impact on the health of the ovaries and eggs including environmental factors, hormones in the diet, and stress, just to name a few.

In addition, having healthy fertility is based on many additional aspects to consider, including:
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➡️ A healthy fertility cycle
➡️ Balanced hormones
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The health of your eggs (ova) can affect whether or not fertilization and implantation will occur as well as the viability of a pregnancy.

During the cycle of an egg’s journey towards ovulation, there is a window of opportunity, a period of time, when certain factors can affect the health of the eggs that are preparing for ovulation. ⏳

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Type EGG if you would like me to send you my Egg Health Checklist that takes you through all of the steps to take.👇👇

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1️⃣ Cleanse and prepare the body for conception

2️⃣ Nourish the body with fertility supportive foods

3️⃣ Protect and remove any substances that are causing harm

4️⃣ Learn how to fertility chart and read your monthly cycle

5️⃣ Add lifestyle habits that help to support fertility health

🌼 To learn more on how to support your fertility naturally, type STEPS in the comments below to join my free mini-course - 5 Steps To Improve Your Fertility Naturally, where I go into detail on each of the 5 steps. 👇

#naturalfertility #fertilitytips #gettingpregnant #hormonehealth #hormonalhealth

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By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪 

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👇 Drop MEN in the comments below & I will send you my Male Fertility Checklist with all the details on which herbs, supplements and foods to focus on in addition to cleansing 👇

#malefertilty #naturalfertility #gettingpregnant #fertilitytips

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Do you have natural fertility questions? Type them below. We are happy to help!

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It's the first step we suggest for most couples when they start trying to get pregnant. 

With over 680 five star reviews, the Fertility Cleanse Kit is by far a customer favorite. 

You can find the Fertility Cleanse Kit on our website. Link in the bio... @naturalfertilityinfo

Want to learn more? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪

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🌱 Using a greens powder such as FertiliGreens daily can be an easy way to get more greens in your diet….. But if you are new to green powders the taste may catch you by surprise.

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✅ Mix FertiliGreens into your fertility smoothie
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✅ Mix with water and some cocoa powder and vanilla stevia drops

Do you take a greens powder daily? What is your go-to method.

I personally take mine mixed in water + all my powdered and liquid supplements mixed with some cocoa powder and chocolate stevia drops 😋

👇 If you would like to learn more about foods and nutrition shortcuts specifically for fertility start a 21 Day Fertility Diet Challenge. Type FOOD in the comments below and I will send you the link 👇

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🧘🏽‍♀️ Rose Fertility Meditation.... Take 2 minutes to unwind and support your fertility with this gentle meditation.

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Your journey towards motherhood is unique, but you don't have to go it alone 

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Get ready to prep your body for conception with Fertility Cleansing 101 🌿

The time leading up to pregnancy is crucial in creating a healthy foundation for your growing baby. That's where fertility cleansing comes in!

By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪 

#FertilityJourney #ReproductiveHealth #Cleansing
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