PCOS Friendly Fats

PCOS Friendly Fats

PCOS Friendly Fats

Did you know that there was such a thing as PCOS friendly fats? Well, if you didn’t thank goodness you landed on my page! I am so happy to have YOU!

There is no denying that fat should be an integral part of any women’s diet. But this is especially true for the diets of women with PCOS. For these amazing women, eating fat (and the right type!) is actual critical to their overall health. There are SO many ways dietary fats are beneficial. Where the heck do I even begin!?!

Number one, they give your body with energy to support cell growth. They also help protect your organs and help keep your body warm. Fats also help your body absorb vitamins, mineral and important nutrients. They also form the backbone of your sex hormones. This last part is especially important, as we know PCOS is a disorder marked by imbalances in hormones. If women don’t take in enough fat then they don’t have the natural resources to correct these imbalances.

Not to mention – fats made us feel FULL! And who does not want to feel full? Fats are such an important part of our diet – yet many women with PCOS tend to shy away from them. And the plot thickens ….

women with PCOS are twice as likely to suffer from athersclerosis

Did you know that women with PCOS are twice as likely to suffer from atherosclerosis than women without syndrome? Yup. This is because many women with PCOS, by nature of the disorder, have several inherent risk factors for heart disease. Many women with PCOS present with central adiposity (excess weight in the belly area), high blood pressure, high triglycerides and low ‘good’ cholesterol levels.  All of these risks significantly raise their risk heart disease and stroke.

SO I know what you are probably thinking …

“Hey Amy! So you are telling me that women with PCOS are already at risk for heart disease and you still want me to eat fat? What gives?!? Have you lost your little mind?”

Believe me on this one, cysta!

The simple answer – “Absolutely!” But fret not, the PCOS dietitian is here to give you the skinny on the best types of fats to include in your diet. But I will warn you – the explanation is anything but simple. You see, it critical to note that not all fats are created equal. Some are better for us than others. But even saying that is oversimplifying fats. The quality of fats are dictated by where they come from, how they are processed, raised or prepared as well as additives or preservatives it may contain. All these variables come into play when we considering whether a fat “good” for us or not. In future blogs we tackle the types of fats you should avoid – but onward to the good stuff!


PCOS Friendly Fats


Monounsaturated fats (MUFAs)

Let me count the ways I love monounsaturated fats (MUFAs)! MUFA’s can have a beneficial effect on your heart by optimizing your cholesterol levels. One of the ways that MUFAs do this is that they help lower the “bad” types of cholesterol (LDL) in the blood and while increasing the “good” (HDL) kind.

Tip: When trying to figure out the two cholesterol levels remember it this way: LDL is your lousy cholesterol and you want this level LOW, while HDL is the healthy cholesterol and you want these levels HIGH.

By optimizing these two values you can lower your risk of heart disease and stroke. Furthermore, research supports that MUFAs may also benefit insulin levels and blood sugar control, which can be especially helpful for women with PCOS. Trifecta! Talk about being a PCOS friendly fat!  Monounsaturated fats also offer nutrients to help with cell development and provide a good source of vitamin E in the diet. Where can you get your hands on these lovelys? The PCOS Dietitian would not leave you hanging!

Examples of Monounsaturated fats

olive oil bottle healthy fats

Foods high in healthy MUFAs include: olives, extra virgin olive oil, cold-processed sesame oil, avocados, peanut butter, and many nuts (almonds, peanuts, macadamia, hazel, pecan and cashew) and seeds (sesame & pumpkin)

pumpkins seeds are really a PCOS friendly fat

                                                     But when speaking of the good –  there is always an exception to the rule – Refined Monounsaturated Fats

Canola oil, peanut oil and safflower oil are also monounsaturated fats. However, they are what I would consider modern refined processed oils. The majority of these crops are grown from genetically modified seeds. The oils are treated with high heat and toxic solvents. The processing increases the shelf life of the oils and removes most of the natural flavoring, making them more attractive for the industrial food industry. Please limit your intake of these types of oils as much as possible.

Buying tip: Most olive oils are actually blends of several oils including vegetable oils. Therefore, when buying olive oil look for the California Olive Oil Council (COOC) logo. For Italian olive oils look for (DOP), Spanish (DO) and ones from France (AOC) to make sure it is authentic.

How Much Do You Need of Monounsaturated Fats?

No need to go krazy! All fats, including monounsaturated fats, are high in calories, so use MUFAs only relative to your personalized daily fat requirements. Consume MUFA-rich foods instead of other fatty foods, NOT in addition to them! The goal for your overall fat intake should be around 25-35 % of your total calories. Monounsaturated and polyunsaturated should make up the bulk of this.

Polyunsaturated fats (PUFAs)

Well, I have to say, I have just as much love for PUFAs as I do for MUFAs. When you pour your favorite cooking oil into a pan, there’s a good chance you’re using a polyunsaturated fat. Polyunsaturated fats are used to build cell membranes and line the covering of nerves. They are needed for blood clotting, muscle movement, and for controlling inflammation. Studies support that eating polyunsaturated fats in place of saturated fats or highly refined carbohydrates reduces harmful LDL cholesterol and has a positive effect on the cholesterol profile. They can also help lower triglycerides.

Examples of Polyunsaturated fats

 Examples of foods high in polyunsaturated fats include: walnuts, sunflower seeds, organic tofu, soybeans, and fatty fish such as salmon, mackerel, herring, and trout.

Salmon contains lots of PCOS friendly fats


Note – just like the monounsaturated oils – canola, safflower and peanut oil – soybean oil, corn oil, sunflower oil also fall under the same ill as those modernized processed oils. They too are highly processed oils that go through an insane amount of processing with chemical solvents, steamers, neutralizers, de-waxers, bleach and deodorizers before they end up in the bottle. So please, when possible reduce their use in your cooking and limit your general consumption of foods that contain them.


Omega 3 Fatty Acids – Superstars

But on a much more positive note, I bet you have heard of the superstar Omega 3 fatty acids! Omega 3 fatty acids are essential fats the body cannot produce. Therefore, we need to consume these guys in the diet.

PCOS Friendly Fats include foods like oysters

 Did you know that there are three different types of omega 3 fatty acids? The three types are DHA, EPA & AHA. DHA and EPA are the preferrable form and are found in foods like cold-water fish and algae. While ALA is found more in plant foods such as nuts and seeds, as well as in grass-fed beef.

The Benefits of Omega 3 Fatty Acids

The benefits of omega 3 fatty acids are seemingly endless! When consumed in right amounts they are known to help with everything from promoting a healthy pregnancy, to decreasing the risks for depression, dementia and even memory loss. Inflammation in the body can damage your blood vessels and lead to heart disease and stroke. Omega-3 fatty acids may decrease triglycerides, lower blood pressure slightly, reduce blood clotting, decrease stroke and heart failure risk and reduce irregular heartbeats. Not too shabby, right?

Examples of Foods Containing Omega 3 Fatty Acids

Foods that are high in omega 3’s include salmon (wild caught & sockeye), herring, mackerel, anchovies, oysters, sardines, pole & line caught tuna and lake trout. Vegetarian sources include algae (seaweed) walnuts and flax.

Buying tip: Polyunsaturated fats are much more vulnerable than monounsaturated fats. PUFAs are sensitive to light, air and sunlight. Therefore, keep foods high in PUFA’s away from direct light and when permissive keep in the refrigerator to prevent them from going rancid.

How Much Do You Need of Polyunsaturated Fats?

As important as PUFAs are there is no set requirement. However, the American Heart Association recommends eating at least 6 ounces of cold-water fish twice per week. If you do not like fish or feel like you are falling short on your intake, you may want to talk to your physician about a supplement. It’s especially important to consult your health care provider if you are pregnant or breastfeeding, if you take medicine that affects blood clotting, if you are allergic to seafood, or if you are considering giving a child an omega-3 supplement.

       Still stumped on how to get more PCOS friendly fats in your diet? Let the PCOS Dietitian give you some fun and fresh ideas.


Five Ways to Incorporate More PCOS Friendly Fats Into Your Diet

 1. Go nuts!

Snack on nuts instead of salty, carb-laden pretzels and chips. Nuts are a great source of heart healthy fats, super tasty and even come in single serving bags. Just make sure to keep your serving to around ¼ cup which equals around 180 calories, 14 grams of fat (almost all mono & polyunsaturated!), 6 grams of protein and 6 grams of carbohydrates.

Almonds are a PCOS Friendly Fat

Tip: Trader Joes sells pre-portioned almonds and cashews called ‘Just a Handful of Almonds.” If you are looking for something with a bit more spice and kick the Emerald brand sells 100-calorie packs of flavored cashews, almonds and walnuts. The flavors range from Siracha, to jalapeño to chocolate and cinnamon. These are great to throw in your car, desk drawer or car. They travel extremely well.





2. Become Sandwich Savvy

Replace your cheese and/or mayonnaise on your sandwich with sliced avocado or even guacamole. This quick little swap decreases your intake of unhealthy fats while boosting your intake of monounsaturated fats. It also adds a whole new dimension to your ho-hum lunch!

 Tip: It seems like it always so hard to get avocados ‘just right.’ They always seem to be too hard or too ripe. Just a quick tip if they are green and unripe is to put them in a brown bag (just like you would other fruits!) and that will speed the ripening process. On the flip side, if you have an avocado on the counter that looks perfect – but you are not ready to use it – throw it in the fridge. This will halt the ripening process.


 3. Nut Butters

Nut butters – need I say more?!? I sometimes wish nut butters were a food group. If they were I would be SO in love!

PCOS friendly fats of peanut butter

Nowadays you can get almost every nut in spreadable form. Gone are the days when you could just get peanut butter. Now you can get cashew, almond, and hazelnut butters and my personal favorite – sunflower seed butter! Spread any of these heart healthy butters on celery, apples, bananas or even swirl into your morning oatmeal. But just like any fat be mindful that each tablespoon of nut butter packs a whopping 100 calories and 6 grams of fat. Yes, it is healthy fat – but next thing you know that “little” bit of peanut turned into half the jar. Sounds familiar?

Tip: When buying peanut butter always go organic! The crops are heavily sprayed and no one needs all those chemicals in their body. Also brands such a Skippy & Jiff (unless they state they are “natural”) contain hydrogenated fats – so don’t touch those bad boys with a ten-foot pole.

 4. Cha-Cha-Cha-Chia

Discover the magic of chia seeds. Chia seeds are loaded with fiber, calcium, antioxidants and Omega 3’s. They are a true super food. You can pretty much buy them in any grocery store including the obvious ones like Trader Joes and Whole Foods. A small bag goes for around $6 – $8 depending upon the brand. A small bag supplies well over 40 servings!

You can sprinkle on your yogurt, blend into your smoothies or make some killer chia pudding! See my recipe below for this tasty treat.

This is a Chia Pudding Recipe noting the PCOS friendly fats


Tip: Remember what we said about polyunsaturated fats like Omega 3’s? They are vulnerable to oxidation. Storing them in the refrigerator will extend their shelf life. However, most chia seeds come in special vacuum-sealed packaging. These packages can be stored at room temperature until they are opened. Once opened, throw the whole bag in the fridge to maintain their freshness.

5. Make your own salad dressings

Making your own salad dressing is SO easy! Once you start doing this – you will be ashamed you ever bought the crap in a bottle.  Plus, it a terrific way to get your PCOS friendly fats in AND your greens.

I urge you experiment with different types of oils when making your dressings. Have you tried avocado oil? It is a super mild oil that blends nicely with various vinegars, acids such as lemon and lime. How about walnut oil? It pairs awesome with balsamic and maple syrup. Check out the recipes below. You can always tweak the ingredients to suit your palate!


Avocado Vinaigrette


3 tablespoon Avocado Oil

1 tablespoon Apple Cider Vinegar

1/2 clove Garlic, grated or crushed

Zest of 1/2 Lemon

1/4 teaspoon salt

1/4 teaspoon back pepper

For the Vinaigrette:

Whisk all ingredients in a small bowl. Top off your favorite bowl of salad greens!



Lighten-Up Lemon Walnut Salad Dressing


1/4 cup red wine vinegar

2 tablespoons minced shallots (onions will work, too!)

2 tablespoons walnut oil

1 tablespoons REAL maple syrup (you can adjust up or down depending upon how sweet you like it!)

1 tablespoon fresh lemon juice

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper


Combine all ingredients, stirring with a whisk. Store in refrigerator for up to 1 week. A mason jar is a great storage vehicle.

 Phew that was a lot of info!  Hopefully I have convinced you of all the awesome benefits of including PCOS friendly fats in your diet. Rather than shy away from, you know have the important tools to make the most educated decisions when it comes to which fats to choose to support your PCOS. But as always I would love to hear your thoughts. What are some of your favorite MUFAs and PUFAs? What are your strategies for fitting them in your diet? Tell us in the comments below!

Support for women with PCOS  

Amy Plano PCOS Dietitian

Ten of the Most Common PCOS Symptoms

Ten of the Most Common PCOS Symptoms

Got PCOS? Ten of the Most Common PCOS Symptoms: What to Watch Out For

Being able to identifythe common PCOS symptoms is SO very critical for receiving an effective diagnosis. Without a proper diagnosis, a women with PCOS cannot receive the proper medical treatment. Yet, so many women experience a myriad of PCOS symptoms but never report them to their medical providers. Did you know PCOS is the most prevalent hormone imbalance in women under the age of 50?  Yet nearly 70% of all cases are undiagnosed. The statistics are astounding! Furthermore, one out every fifteen women worldwide struggles with PCOS. This is especially relevant because if left untreated, PCOS can lead to more far reaching health concerns, such as diabetes, heart disease and endometrial cancer.


Most women with PCOS primary health issues stem from an overabundance of androgens (male hormones) and insulin resistance. Classic PCOS symptoms include: infertility, irregular menstrual cycles, excessive hair growth and elevated weight. Even though the name of the syndrome is Polycystic Ovarian Syndrome – it is possible to have PCOS WITHOUT having cysts in your ovaries. So don’t freak out if you don’t have ovarian cysts and are still diagnosed with the syndrome.


Symptoms of PCOS may begin shortly after puberty. Some of the signs and symptoms can be attributed to other causes or go unnoticed, which makes diagnosing PCOS difficult. Below are some of the most common symptoms of PCOS. Please be mindful that this list is by no means all-inclusive. Due to the fact that PCOS is disorder of hormonal imbalance – symptoms vary tremendously from women to women.

 Ten of the Most Common PCOS Symptoms

1. Irregular periods. This is the most common characteristic of PCOS. This can include having irregular menstrual intervals or having prolonged menses that are either scant or super heavy.

2. Excess androgen levels. Elevated levels of male hormones called androgens is a classic symptom of PCOS and can lead to problems with weight, excessive hair growth, acne, and baldness.

3. Polycystic ovaries. Women with PCOS may or may not have cysts on their ovaries. The cysts associated with PCOS are actually eggs that do not get released from the ovary because of abnormal hormone levels. 

4. Issues with weight gain. About half of women with PCOS struggle with weight gain and obesity. Many women have difficulty losing weight despite making dietary changes.

5. Unwanted hair growth. Women with PCOS may experience excessive hair growth on their face, arms, back, chest, thumbs, toes, and abdomen as a result of hormonal changes.

6. Acne. Hormonal changes can also lead to issues with acne or other skin issues such as skin tags or darkened patches of skin. 

7. Fatigue and sleep problems. Many women with PCOS have lower energy levels and issues with poor sleep. 

8. Thinning hair on head. This symptom may be more noticeable during middle age.

9. Infertility. PCOS is one of the leading causes of infertility. 

10. Headaches and mood changes. Hormonal changes can prompt headaches and increase the likelihood of mood swings, depression, and anxiety.

Take Action! 

In concPlease, please, please promise me if you have any of these symptoms that you will be super proactive with your health! You are important girl friend and deserve the proper treatment. Many women who experience the symptoms of PCOS suffer silently. They are often too embarrassed, or feel the symptoms could be perceived as an awkward phase of sexual development, reactions to stress or poor lifestyle choices, or even false concerns with a less-than-perfect body. Therefore, rather than speak up and express their concern they chock them up to “female problems.” And as a result, are unable to get the appropriate diagnosis and treatment plan.


Yes, they are female problems – but they are important female problems that need your direct attention and those who help keep you healthy (doctors!) Under no circumstances should you have to suffer. If your regular OBGYN will not listen and address your concerns – then seek someone out who will. Monitor and document any changes to your appearance (especially your skin and hair), as well as any unexplained weight gain and menstrual irregularity.  Collect data and never ever give up.


I have seen far too many women struggle for far too long in my practice. It absolutely blows my mind when patients come to see me and have a myriad of undeniable PCOS-related symptoms and NOT ONE of their doctors has done one thing aside from tell them to “exercise more and lose weight”. If only it was that easy! Geez!

Having PCOS should not define you, but a proper diagnosis is necessary to define your treatment plan.

Having PCOS should not define you, but a proper diagnosis is necessary to define your treatment plan.


In conclusion, you need to be proactive with your health and report all the symptoms of PCOS you may be experiencing. I do my best to keep you informed about what you should be doing from a dietary standpoint – but sometimes that just not enough. You need to be heard and something needs to be done to help you with these symptoms. And please remember … it is not you – it is your body!


Do these symptoms sound familiar? Have you or someone you know been suffering with these symptoms and no one in the medical field seems willing to listen, understand and help do something about them? Please share your frustrating experiences with the medical community in the comments below. I think so many women can benefit from hearing your story! Now is the time to vent. We are listening and have your back.


Support for women with PCOS




Amy Plano PCOS Dietitian

The Best Carbohydrate Counter for Women With PCOS

The Best Carbohydrate Counter for Women With PCOS

Hi Everyone –

This will likely be one of my longest posts – but I think one of the most resourceful blogs! One of the questions I get asked a lot is,  “How do you determine how many carbohydrates are in specific foods?” We can always read the label. But what happens if our food (or beverage) doesn’t have a label? Like champagne! Champagne does not have a label right? [Side note – if you want to be in the know on the carbohydrate content of all alcohol click HERE to get the 411. I wrote a killer blog on this very topic!] Well, that is why exactly I created this fancy guide to counting carbs for women with PCOS.

The ultimate guide to counting carbs for women with PCOS


If you have ever been in a PCOS nutrition session with me, you know I’m like a carbohydrate calculator. Throw any food my way and I can tell you how many grams of carbohydrates are in that particular food. But no worries if you’re not a freak show like me 🙂 That is a-okay!

I’ve created what I consider to be a comprehensive guide to counting carbs for women.with PCOS. This list should be awesome for any woman who has PCOS and is counting their carbs (Hint: if you have PCOS you should always being counting your carbs!)


The ultimate guide to counting carbs for women with PCOS

This list is by no means all-inclusive – but I think I cover the majority carbohydrate containing foods most people eat. If a food is not listed — a great resource which I use all the time is www.calorieking.com . This website is awesome! You can download the app and have the carb count of all foods at the tap of a button! And extra bonus – it is FREE!

You have probably heard me reference that I often recommend a total intake of carbohydrate for most women with PCOS to be between 90 – 140 grams per day. You can use this list below to see how close you are coming within those targets. To be fair – I never count the carbohydrates that are in non-starchy vegetables. The only ones I do count are the starchy vegetables, peas, corn, potatoes and the winter squashes. All other vegetables have about 5 grams of carbs in each 1/2 cup.

Here you go! Enjoy The PCOS Dietitian’s guide to counting carbs for women with PCOS


The BEST guide to counting carbs for women with PCOS


guide to counting carbs for women with PCOS


Carbohydrate Content of Foods


* carbohydrate content may vary from brand to brand, always read the food label if there is one!

Starches                                            Amount                                             Carb grams


Bread, white or wheat                     1 slice (1 oz)                                           15 g

Light bread                                      1 slice (1 oz)                                           7-8 g

Low Carb bread                               1 slice (1 oz)                                          9 g

Challah                                             1 oz                                                       15 g

Lavash, plain                                    2 oz                                                        30 g

Pita bread, all types                          2 oz                                                       30 g

Mini/Pocket                                       1 oz                                                       15g

Turkish/Middle Eastern                     1 oz                                                      15 g

Hamburger or Hot dog bun              1 bun                                                     20 g

Dinner rolls                                       1 small                                                  15 g

Sandwich roll                                   1 medium (2 oz)                                     30 g

Bagel                                                1 (Deli style)                                          60-70g

Mini bagel                                        1 (1 oz)                                                  15 g

Croissant, plain                               1 mini (1 oz)                                           15 g

                                                        1 medium (1 ½ oz)                                20 g

                                                        1 large (2 ½ oz)                                     35 g

Danish, fruit                                     1 regular                                                30 g

Doughnut                                        1 medium                                              25 g

Pancake or waffle, frozen               1 small                                                  15 g

English muffin, plain                       1                                                           30 g

Muffin, blueberry                            1 small (2 oz)                                        30 g

            Dunkin Donuts                    1 regular                                               75 g

Tortilla, corn, 6”                               1.2 oz, each                                         10 g

            Soft Taco                            1                                                            15 g

            Flour Tortilla                        1 (1.7 oz)                                              30 g

Burritos Tortilla                               1                                                            30 g

Wraps, plain

            Regular size                        1                                                           75 g

            Large size                           1                                                           120 g


            Saltine                                  1 cracker                                              2 g

            Cheese                                 1 crackers                                           2 g

            Graham                                1 cracker                                             5 g

            Wheat Thins                         1 cracker                                            1 g

            Soda                                     1 cracker                                            10 g

            Peanut Butter                       1 cracker                                              4 g


Oatmeal                                         1 cup (cooked)                                    30 g

Farina                                            1 cup (cooked)                                     25 g

 Dry Cereal                                    1 cup                                                    22 – 45 grams



 Rice, white or brown                   1 cup (cooked)                                      45 g

 Spaghetti                                    1 cup (cooked)                                      40 g

 Elbows/spirals                            1 cup (cooked)                                      40 g

Small Shells                                1 cup (cooked)                                      30 g

Mac & Cheese                            1 cup (cooked)                                      30 g

 Grits                                          1 cup (cooked)                                       30 g




Corn                                          ½ cup                                                   15 g

Corn on the cob                          1 medium                                             20 g

Popcorn                                      3 cups                                                  15 g


            Plain, baked                  small (3 oz)                                          15g

            Wendy’s, baked             large                                                    60-70g

            Mashed                        ½ cup                                                    15g

Plantain                                   1 medium                                               30 g

Yam                                        ½ cup (mashed)                                     15 g

Yucca                                     ½ cup (mashed)                                     15 g

Hash brows                             ½ cup (mashed)                                    10 g

French Fries

            McDonald’s                     small                                                  25 g

                                                    medium                                            60 g

                                                    large                                                  70 g

            Restaurant style             15 fries                                               25 g



    Beans, dry:

            Black-eyed peas             1 cup (cooked)                                   30 g

            Lentils or peas                1 cup (cooked)                                   40 g

            Navy beans                     1 cup (cooked)                                  45 g

            Pinto or Black beans       1 cup (cooked)                                  45 g


Beans canned:

            Backed in sweet sauce   1 cup                                                 50 g

            Black or Kidney beans     1 cup                                                 40 g

            Chili with beans              1 cup                                                 30 g

            Garbanzo beans             1 cup                                                 50 g

            Lima beans                     1 cup                                                 30 g

            Refried beans                 1 cup                                                 40 g



* Use a Food Scale to measure carbohydrate content of fruit per amount (oz.)

Food                                                  Amount                                             Carb grams



            Small                             4 oz *                                                  15 g

            Medium                          6 oz                                                   25 g

            Large                              8 oz                                                   35 g

Apricots                                     1 medium (2oz)                                  6 g

Applesauce                               ½ cup unsweetened                          15g


            1 medium                       5 oz                                                  20 g

            1 large                            7 oz                                                  25 g

Berries                                      1 cup                                                 20 g

Cantaloupe/Honeydew             1 oz                                                   2 g

                                                 1 cup (cubes)                                   15 g

Cherries                                    10 pieces                                         10 g

Clementine                               1 medium (3 oz)                               15 g

Grapefruit                                 ½ fruit                                               15 g

Grapes                                     15 pieces                                          15 g

Kiwifruit                                    1 medium (3 oz)                              10 g

Mandarin                                  1 small (3 oz)                                    6 g


            Small                               1 (5 oz with skin)                             12 g

            Medium                           1 (7 oz)                                             18 g

Papaya                                        ½ cup (cubed)                                 8 g

            Medium                           1 (with skin)                                     30 g

Peaches                                      1 medium (4 oz)                              8 g

Plum                                            1 small (2 oz)                                   6 g

Pear                                             1 medium (6 oz)                             22 g

Pineapple                                    1 thick slice (3 oz)                          10 g

Strawberries                                1 cup (sliced)                                 10g

                                                    3 large (2 oz)                                  3 g

Watermelon                                 1 cup cubes                                   12 g


(check the label!)



Apricots                                       8 halves (1 oz)                                15 g

Prunes                                         3 medium                                       15 g

Raisins                                         2 Tbsp.                                           15 g



Apple juice                                  4 oz (1/2 cup)                                 15 g

Grape juice                                 4 oz (1/2 cup)                                 20 g

Orange juice                               4 oz (1/2 cup)                                 12 g

Vegetable juice                           4 oz (1/2 cup)                                  6 g


Food                                                  Amount                                  Carb grams


Whole, low-fat or skim                8 oz (1 cup)                                     12 g

Chocolate milk                            8 oz                                                 26 g

Soymilk (plain)                            8 oz                                                8-10 g


Plain yogurt                           8 oz (1 cup)                                      12-14 g

Light yogurt                               8 oz                                                 16-20 g

Fruited yogurt                           8 oz                                                 32-40 g

 Greek yogurt (plain/non-fat)      6 oz.                                                 7-10 g

 Greek yogurt (plain/ 2%)          6 oz                                                   7-10 g

Greek yogurt (flavored/non-fat)  6 oz.                                                 8-35 g



Food                                                  Amount                                       Carb grams


Table sugar                                      1 Tbsp                                               15 g

Honey                                              1 tsp                                                   6 g

Jam or preserve                               1 Tbsp                                               15 g

Syrup, Regular                                1 Tbsp                                                15 g

Syrup, Light                                      1 Tbsp                                               7 g

BBQ sauce                                  1 Tbsp                                                   6 g

Ketchup                                       1 Tbsp/ 1 pkt                                         5 g

Spaghetti sauce                           ½ cup                                                  10 g

Cranberry sauce                          ¼ cup                                                   25 g



   * Ask for nutritional information where you buy/eat fast food

     New York style pizza                     1 slice                                          45 g



As I noted I am sure I missed a couple of  foods. But I did my best to provide you with a comprehensive guide to counting carbs for women with PCOS . Let me know in the comments below if I missed any of your favorite carbohydrate containing foods. I would love to know. Bet your eyes are better than mine! ♥


Hugs & High Fives


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