Top 5 Breakfast Ideas For PCOS

Top 5 Breakfast Ideas For PCOS

Published on: Jan 22, 2022

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This article is based on accurate information and has been verified by our team of healthcare professionals at Elan Healthcare.
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Medically Reviewed and Authored by:
Pari Saharkhiz, Doctor of Medicine, Canada, Ontario

Table of contents

Breakfast, as they say, is the most important meal of the day. A healthy PCOS breakfast can set you up for a positive day keeping PCOS symptoms at bay. This blog will cover five breakfast ideas for PCOS and why these foods are so beneficial.

What You Should Include In Your PCOS Breakfast

There are many different ways women can manage their PCOS symptoms in an all-natural way. In combination with natural PCOS supplements, food plays a significant role in managing PCOS symptoms.

PCOS Breakfast Foods To Avoid

Many women with PCOS also suffer from insulin resistance and insulin sensitivities. This means that their bodies make insulin but do not use it properly. Studies show this can increase androgens, the risk of developing type-2 diabetes and worsening PCOS symptoms.

Women with insulin resistance should always avoid any instantaneous spikes in blood sugar levels. To prevent this, they should try to be reducing foods such as:

Refined Sugar: This includes granulated sugar, brown sugar, fructose, corn syrup, powdered sugar, and malt sugar. Avoiding sugar helps to minimize daily PCOS symptoms.

White Flour: White flours for white bread are bleached. This process rids the bread of almost all of its nutritional value. Our bodies also quickly digest foods like bread, leading to a spike in blood sugar.

Potatoes: Potatoes are filled with quickly digested starch, raising blood sugar levels. They are also full of carbs that the body converts into sugar, further raising blood sugar levels.

PCOS Breakfast Foods To Include

Researchers often prove the link between a bad diet and diseases such as type-2 diabetes, hypertension, kidney disease, and heart disease. Being overweight is also linked to PCOS, but the relationship between obesity and PCOS is complex. However, healthy eating and dieting can improve PCOS symptoms and overall health.

Let's dive into some PCOS breakfast foods that can help reduce symptoms and improve overall health.


Women with PCOS and insulin resistance should aim to get full from each meal without spiking their blood sugar. Protein is one of the best ways to do this. They are full of fantastic benefits and help stabilize blood sugar levels. Some healthy proteins include:

  • Eggs
  • Chicken
  • Greek Yogurt
  • Protein powder

Healthy Fats

Healthy fats are great for women with PCOS, reducing heart disease risk factors. They also help to stabilize blood sugar levels while reducing inflammation and improving immunity. Some healthy fats include:

  • Olive oil
  • Avocado
  • Nuts
  • Olives

Complex Carbohydrates

When looking at PCOS breakfast foods, it is essential to cut white flour and sugar. Women with PCOS should choose a complex carbohydrate option instead. Complex carbs break down and digest slower. This helps to reduce the odds of a blood sugar spike. Some complex carbs include:

  • Oatmeal / Old fashioned oats
  • Quinoa
  • Sweet potatoes
  • Barley

Cinnamon & Apple Cider Vinegar

In addition to the above, adding cinnamon and apple cider vinegar is beneficial. Cinnamon is excellent for women with PCOS because it increases insulin sensitivity. Studies show that cinnamon can help restore a menstrual cycle. Apple cider vinegar is also great for women because it helps lower a spike in blood sugar after meals.

PCOS Breakfast Ideas

Now that we've covered some PCOS breakfast do's and don'ts, here are the top 5 breakfasts for PCOS:

PCOS Breakfast Smoothie

PCOS breakfast smoothies are a fast and easy way to start your day. They provide essential vitamins and minerals while tasting great. It is also the perfect way to include healthy fats in the morning.

You might be thinking, 'don't fruit smoothies contain a lot of sugar'? Fruit does contain natural sugars, but this should not stop you. Fruit is full of antioxidants that help your body function properly. The pros of natural fruit sugar far outweigh the cons.

Some PCOS breakfast smoothie ingredients include:

  • Fatty plain yogurt (healthy fats!)
  • Avocado
  • Chia seeds
  • Greens (kale / spinach /arugula)
  • Dairy-free milk
  • Fruit

Protein Shake

A protein shake is another super-fast PCOS breakfast idea. Using protein powder will help stabilize your blood sugar. You can use water or a milk alternative and mix the protein powder. Use the recommended scoops of protein powder from the supplier or your physician.

Avocado Toast

Avocado toast is both delicious and nutritious. When selecting bread, aim for sprouted grain bread. Sprouted grain bread is when the wheat grains sprout before being ground into flour. This dramatically reduces phytic acid, which impairs the body's iron, zinc, and calcium absorption.

Avocado is one of the top healthy fats out there to use as a source of protein. Season the avocado with salt and pepper, or use healthy pre-made guacamole.

Fruit Oatmeal

Oatmeal and fruit are great ways to receive complex carbs and antioxidants. Make sure you use old-fashioned oats and not instant oatmeal with added sugar. Oats are a complex carb and take longer to digest. This helps keep you full for longer and won't cause a spike in blood sugar.

Try a natural sweetener like pure maple syrup, raw unfiltered honey, stevia, or monk fruit if you need extra sweetness.

Eggs Plate

Eggs are a classic breakfast food perfect for PCOS because they are pure protein. They will not spike your blood sugar; instead, stabilize it. Try adding veggies and other proteins if desired, such as ham or turkey sausage.

Managing your PCOS symptoms can seem daunting. But with the right PCOS supplements and diet plan, you can take control back. Elan Healthcare specializes in products that help women fight PCOS. Our Ovofolic Powder is a PCOS management supplement that allows women to:

  • Manage PCOS symptoms, improve insulin sensitivity
  • Support normal menstrual cycle
  • Support regular ovulation
  • Assist in IVF outcomes and support fertility
  • Lower cholesterol levels
  • Decrease the risk of heart disease
  • Increase progesterone and serotonin levels


1- PCOS (Polycystic Ovary Syndrome) and Diabetes . By Centers for Disease and Prevention ( Page last reviewed: March 24, 2020.

2- Relationship between Added Sugars Consumption and Chronic Disease Risk Factors: Current Understanding . By J. M. Rippe, and T. J. Angelopoulos. Published November 2016.

3 - Obesity and Polycystic Ovary Syndrome . By Sam S. Published April 2007.

4 - Preliminary evidence that cinnamon improves menstrual cyclicity in women with polycystic ovary syndrome: a randomized controlled trial . By D. H Kort, and R. A Lobo. Published May 2014.

5 - Phytate in foods and significance for humans: food sources, intake, processing, bioavailability, protective role and analysis . By U. Schlemmer, W. Frølich, R. M. Prieto, and F. Grases. Published September 2009.

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