Image of fresh fruit, vegetables, and other healthy foods

Healthy Snacks For PCOS Weight Loss

Healthy snacks for PCOS weight loss are aimed at stabilizing blood sugar levels to manage cravings effectively. Choosing the right snacks involves a careful balance of complex carbs, protein, and healthy fats. It would help to evaluate your diet and sleep patterns over the past 24 hours to understand your hunger levels and avoid unhealthy snacking habits.

sliced-cheese-and-roasted-walnuts-on-wooden-board for PCOS snack

These considerations help with the prevention of blood sugar spikes and crashes, leading to increased cravings and hindering weight loss efforts in PCOS management. Suitable snacks include whole grain crackers with cheese, apple slices with nut butter, and Greek yogurt with berries.

Women affected by Polycystic Ovary Syndrome should overcome many challenges, including hormone imbalances and weight gain. It can be challenging for them to find the proper diet. This article covers categories like seeds and nuts, dairy and alternatives, a combo of eggs and meat, fruits and veggies, and also some yummy homemade snack bars. 🍏πŸ₯šπŸ§€πŸ₯—

45 Healthy Snacks to Lose Weight On a PCOS Diet

1. Seeds and Nuts

Healthy seeds and nuts

Seeds and nuts are like tiny powerhouses packed with nutrients, and they’re perfect for a PCOS-friendly snack.

2. Chia Seeds

Chia seeds are super tiny, but don’t let their size fool you – they’re full of good stuff! They have omega-3 fatty acids, which are great for your heart and are high in fiber. This means they help you feel full for a longer time. You can sprinkle chia seeds on yogurt, blend them into smoothies, or even make a chia pudding by soaking them in milk overnight. It’s like a bit of adventure for your taste buds!

3. Pumpkin Seeds

Next up are pumpkin seeds, and they’re not just for Halloween! These seeds are a fantastic source of magnesium, which is suitable for your bones and energy levels. They’re also rich in antioxidants. You can eat them plain, roast them with some salt, or toss them into salads for a crunchy twist.

4. Hemp Seeds

Hemp seeds sound unusual, but they’re worth trying. They’re loaded with protein, which is great for building muscles and keeping you full. Plus, they have a nice, nutty flavor. Sprinkle them on your cereal or stir them into your oatmeal for an extra protein boost.

5. Raw Nuts (e.g., Walnuts)

Lastly, let’s talk about raw nuts, especially walnuts. Walnuts are tasty and contain healthy fats that are good for your brain. They can be a simple snack or add them to baked goods or oatmeal. Just a tiny handful can make a big difference in how you feel!

Seeds and nuts are delicious and super beneficial for managing PCOS. They’re easy to include in your diet and fun to mix up your snack routine. Try them and see how they can help you stay healthy and happy! 🌰πŸ₯œπŸŒ»πŸ₯„

Dairy and Dairy Alternatives

cheese-in-metal-containers

Dairy products and their alternatives can be a fantastic choice for snacks, especially if you’re dealing with PCOS. They’re usually packed with protein and can be satisfying. Let’s check out some fantastic options in this group:

6. String Cheese

String cheese is a fun and easy snack that’s perfect for when you’re on the go. It’s packed with calcium, which is super important for strong bones and a good source of protein. The best part? You can pull it apart and enjoy it string by string, which makes snacking a little more playful.

7. Cheese Stick

Similar to string cheese, cheese sticks are another great option. They’re convenient and tasty and can be paired with fruits or whole-grain crackers for a balanced snack. Cheese sticks come in different varieties so that you can choose your favorite.

8. Edamame

Now, edamame is a fantastic choice for those who can’t have dairy or want to try something different. These are young soybeans and are often found in Japanese cuisine. Edamame is high in protein and fiber, keeping you full and satisfied. You can eat them boiled and lightly salted or add them to your salads and stir-fries for an extra protein punch.

Each snack offers something unique: calcium in cheese or the plant-based protein in edamame. They’re all super easy to prepare and can be a great addition to your snack rotation, especially if you’re looking for PCOS-friendly options. So, next time you’re in the mood for a snack, consider reaching for one of these dairy or dairy-alternative options – your body (and taste buds) will thank you! πŸ§€πŸŒ±πŸ₯›πŸ₯£

Eggs and Meat

image of delicious eggs, meat, and other healthy food

Regarding filling and nutritious snacks, eggs and meat are top-notch choices, especially for managing PCOS. They’re packed with protein, which can keep you energized and satisfied. Let’s explore some tasty and healthy options in this category:

9. Boiled Eggs

Boiled and hard-boiled eggs are like little bundles of nutrition. They’re full of protein, vitamins, and minerals. They are versatile – you can eat them plain, slice them onto toast, or chop them up for a salad. Boiling eggs is easy; you can keep a batch in your fridge for a quick snack anytime. Hard-boiled eggs are perfect for a snack on the go. Add a sprinkle of pepper, salt, or a dash of paprika for a little kick.

10. Biltong or Beef Jerky

Biltong and beef jerky are great for meat lovers. They’re dried, seasoned meats high in protein and super flavorful. They’re a fantastic snack for craving something savory and satisfying. Always check the labels for added sugars or preservatives.

11. Baked Pork Rinds

For a crunchy snack, baked pork rinds are a neat choice. They’re low in carbs and high in protein, making them a good option for PCOS. Enjoy them as they are, or try them as a crunchy topping for tasty soups or salads.

12. Beans

Beans might not be meat, but they’re an excellent source of plant-based protein. They’re also high in fiber, which is great for digestion. You can enjoy beans in many ways – in soups, salads, or even mashed as a dip.

13. Beef Jerky

Again, beef jerky makes the list because it’s such a convenient and tasty snack. It’s perfect for those times when you need a quick protein boost. Look for natural or homemade varieties to avoid extra additives.

Eggs and meat (including some plant-based options like beans) are fantastic for keeping your energy up and helping you feel full, which is especially important when managing PCOS. These snacks are not only nutritious but also super versatile and delicious. So next time you’re looking for a satisfying snack, give these protein-packed options a try! πŸ₯šπŸŒΏπŸ₯©

PCOS-friendly snacks made with fish

fresh fish fillet on local market

Fish, especially fatty fish like salmon, mackerel, and sardines, are good for PCOS. They are rich in omega-3 fatty acids, which are considered anti-inflammatory and can help improve blood sugar levels.

The omega-3 fatty acids in fish have a variety of health benefits, from fighting inflammation to reducing the symptoms of depression and anxiety, which are common concerns for individuals with PCOS.

14. Smoked Salmon and Cream Cheese

Enjoy smoked salmon with a dollop of cream cheese on whole-grain crackers. This snack provides a good balance of protein, healthy fats, and carbohydrates.

15. Canned Tuna with Whole Grain Crackers

Get a serving of canned tuna with a side of whole-grain crackers for a balanced snack that provides protein and healthy carbohydrates.

16. Smoked Mackerel Salad

Prepare a salad with smoked mackerel, mixed greens, cherry tomatoes, cucumber, and a light vinaigrette. This snack provides a good balance of protein, healthy fats, and fiber.

17. Sardines on Rice Cakes

Put some sardines on top of rice cakes for a snack that provides omega-3 fatty acids and healthy carbohydrates. This combination offers a good balance of nutrients for individuals with PCOS.

Fruits and Vegetables

assorted vegetables and fruits on crates

Fruits and vegetables are natural treats full of vitamins, minerals, and fibers. They’re especially great for anyone with PCOS because they’re low in calories but high in nutrients. Let’s dive into some colorful and tasty fruit and veggie snacks:

18. Carrots and Hummus

Carrots are crunchy, sweet, and full of good-for-you nutrients like beta-carotene. Pair them with hummus, a creamy dip made from chickpeas, for a tasty and filling snack. This combo gives you a nice balance of veggies and protein.

159. Fresh Fruits (e.g., Apples, Clementines)

Fruits like apples and clementines are not only delicious but also super convenient. They’re easy to carry around and make for a quick, healthy snack. Apples are great for a sweet crunch, while clementines are juicy and refreshing. Plus, fruits are packed with vitamins!

20. Apple Slices with Nut Butter and Dark Chocolate

Add a spread of nut butter and a drizzle of melted dark chocolate to take apple slices to the next level. This snack is a delightful mix of sweet and savory, and it’s also good for you. The nut butter adds protein, and the dark chocolate brings antioxidants.

21. Almond Butter with Carrots or Apples

Almond butter is another fantastic spread for fruits and veggies. Try it with carrots or apple slices for a satisfying snack. Benefit from the creamy texture of almond butter and get a protein boost.

22. Baked Sweet Potato with Ghee and Cinnamon

Sweet potatoes contain many vitamins; when baked, they become deliciously soft and sweet. Top them with ghee (clarified butter) and a sprinkle of cinnamon for a warm, comforting snack.

23. Fresh Fruit with Healthy Fats

Pairing fresh fruit with healthy fats, like nut butter or coconut yogurt, is a great way to balance your snack. It keeps you full longer and helps manage blood sugar levels, which is crucial for PCOS.

24. Hummus and Carrots

Yes, it’s worth mentioning again! Hummus and carrots are a classic snack duo. The hummus contains protein and healthy fats, while the carrots give you a dose of crunchy veggies.

Fruits and vegetables are a fantastic way to add more color and variety to your snacks. They’re not only delicious but also packed with nutrients that are essential for managing PCOS. So next time you’re looking for a snack, reach for some fresh produce and enjoy the natural goodness! πŸ₯•πŸŽπŸ₯‘πŸ“

Homemade Snack Bars and Treats

homemade green vegetables in a wrap

Who doesn’t love a good snack bar or a sweet treat? The best part is that you can make healthy versions right at home, perfect for managing PCOS. Let’s explore some yummy and nutritious homemade snack ideas:

25. Cinnamon Cake Bars

Imagine a snack that tastes like a cinnamon roll but is good for you! You can make cinnamon cake bars using whole grain flour, a touch of honey or maple syrup for sweetness, and lots of cinnamon for that warm, spicy flavor. These bars are great for a quick breakfast or a cozy afternoon snack.

26. Homemade Protein Bars

Protein bars are super popular, but the ones you buy at the store can have a lot of added sugar. Why not make your own? Mix oats, your favorite protein powder, nuts, and some honey or agave syrup. Press the mixture into a pan, set it in the fridge, and cut it into bars. These homemade protein bars are perfect for a post-workout snack or a midday energy boost.

27. Popcorn with Protein and Healthy Fats

Adding protein and healthy fats can turn popcorn into a healthy snack. After popping your popcorn, sprinkle it with some nutritional yeast for a protein boost and a cheesy flavor. You can supplement with seeds and nuts from healthy fats for extra crunch.

28. Apple Slices with Peanut / Almond Butter and a Drizzle of Melted Dark Chocolate Chips

This snack is a real treat! Slice up some apples and spread them with peanut or almond butter. Then, drizzle a little bit of melted dark chocolate over the top. It’s like having a dessert, but it’s good for you!

29. Baked Sweet Potato with Melted Ghee and Cinnamon

Sweet potatoes are full of nutrients. Bake them until soft, then top them with melted ghee and a sprinkle of cinnamon. This snack is warm, comforting, and packed with healthy goodness.

30. Fresh Fruit with Healthy Fats

Fresh fruit is always a great snack choice. Pair it with healthy fats like nut butter or coconut yogurt to make it even more satisfying. This combo will keep you full and help you manage your blood sugar levels.

Snack bars and treats don’t have to be off-limits when managing PCOS. By making your own at home, you can control the ingredients and ensure they’re healthy and beneficial for your body. So enjoy these tasty treats without any guilt! 

31. Apple Walnut Salad

You can prepare a simple apple walnut salad by combining chopped apples, walnuts, and a light vinaigrette. This snack provides a good balance of fiber, healthy fats, and nutrients to help manage blood sugar levels and support weight loss.

32. Apple Slices with Walnut Butter

Another option is to slice an apple and pair it with walnut butter. This snack is packed with fiber, protein, and healthy fats, making it a satisfying and PCOS-friendly choice.

33. Cinnamon Apple Walnut Crumble

Prepare a PCOS-friendly cinnamon apple walnut crumble using ingredients such as apples, walnuts, almond flour, and gluten-free rolled oats. This homemade crumble is low in added sugar and provides a delicious and satisfying snack option.

These homemade snacks are high in fiber, low in added sugar, and provide a good balance of nutrients, making them suitable for individuals with PCOS.

Best west indian ground provisions to make snacks for the PCOS diet

Ground provisions on local market

Here are three healthy snacks suitable for a PCOS diet made with potatoes, yams, and eddoes:

34. Baked Sweet Potato Fries

Sweet potatoes are a good source of fiber and vitamins. You can make baked sweet potato fries by cutting them into strips, seasoning them with a small amount of olive oil, salt, and pepper, and baking them until they are crispy. This snack provides a good balance of fiber and complex carbohydrates, which can help with blood sugar control.

35. Yam and Black Bean Salad

Yams are high in fiber, and black beans are a good source of plant-based protein. You can make a yam and black bean salad by combining cubed, roasted yams with black beans, diced bell peppers, and a lime vinaigrette. This snack provides a good balance of fiber and protein, which can help manage blood sugar levels and support weight management.

36. Eddoes with Hummus

Eddoes are a starchy root vegetable that can be boiled and served with a side of hummus. This snack provides a good balance of complex carbohydrates and healthy fats, which can help manage blood sugar levels and keeping you full and satisfied.

37. Baked Green Plantain Chips

Green plantains are especially rich in resistant starch, which can improve insulin sensitivity and digestive health and help with satiety. Additionally, plantain fiber can help lower LDL (“bad”) cholesterol, while the potassium in plantains may help lower blood pressure.

Here’s a simple recipe to make Baked Green Plantain Chips, a PCOS-friendly snack that does not spike blood sugar:

  • Preheat the oven to 375Β°F (190Β°C).
  • Peel the green plantains and slice them thinly using a knife or a mandoline.
  • Place the plantain slices in a bowl and toss them with a small amount of olive oil and a pinch of salt.
  • Arrange the plantain slices in a single layer on a baking sheet lined with parchment paper.
  • Bake for 15-20 minutes until the chips are crispy and golden brown, flipping them halfway through baking.
  • Once done, remove them from the oven and let them cool before serving.

This snack provides a good balance of fiber and healthy carbohydrates, and baking the plantains instead of frying them helps avoid blood sugar spikes. Pairing the chips with a source of protein, such as a small serving of tuna or a few olives, can further help prevent blood sugar spikes and keep you full and satisfied.

healthy drinks suitable for PCOS snacks

glasses full of colorful and healthy drinks

Here are a few drinks and smoothies that can help manage hormones naturally and are suitable for people on a PCOS diet.

38. Moringa Water

Moringa Oleifera can help in decreasing androgen, thus allowing the increase of folliculogenesis in PCOS. It is recommended to have 1 tsp of moringa powder with 1 cup of water upon waking up or before bedtime.

39. Shatavari Water

Shatavari is known for its potential benefits in managing PCOS. Add the dose of Shatavari powder to a glass of water, stir, and it’s ready!

40. Hibiscus Tea

Hibiscus tea is a refreshing and PCOS-friendly drink. To prepare, boil water, add dried hibiscus petals, steep for 5 minutes, strain it, and enjoy.

41. Peppermint Tea

Peppermint tea has anti-androgenic properties and can help decrease testosterone levels and hirsutism in women with PCOS. Bring water to a boil, add fresh mint leaves, strain the tea, and enjoy it warm.

42. Fenugreek Seeds Water

This drink helps keep the ovaries healthy, regulates periods, and improves insulin sensitivity. You can prepare it by soaking around 1 tsp of fenugreek seeds in water.

43. Avocado Berry Fertility Smoothie

It is a delicious smoothie that includes avocado, a great source of healthy fats. The recipe also calls for mixed berries, which are low in sugar and high in antioxidants. Due to their low glycemic index, berries are a good choice for individuals with PCOS. The smoothie is balanced with leafy greens, which provide additional fiber and nutrients.

44. Cherry Banana Smoothie

Cherry Banana smoothie contains frozen cherries, which are lower in sugar than other fruits. It also includes spinach or kale, which are high in fiber and beneficial for individuals with PCOS. Adding chia seeds provides healthy fats and fiber, which can help with blood sugar control.

45. Supercharged Green Smoothie

A green smoothie is packed with nutrient-dense ingredients, including leafy greens, which are high in fiber and low in calories. It contains healthy fats and protein from almond butter and chia seeds. Using unsweetened almond milk as a base helps keep the sugar content low.

These drinks and smoothies are low in added sugars and high in beneficial nutrients for individuals with PCOS, such as fiber, healthy fats, and protein.

Conclusion

Alright, we’ve explored many awesome snack ideas, from the crunchy seeds and nuts to the creamy dairy and alternatives, the protein-packed eggs and meat, the colorful fruits and veggies, and even those yummy homemade snack bars and treats. These aren’t just tasty snacks; they’re like little helpers for your health, especially if you’re dealing with PCOS.

Managing PCOS is not just about what you eat but how you eat. These snacks are perfect because they’re balanced, which means they have a good mix of proteins, healthy fats, and fibers. This balance is super important because it helps steady blood sugar levels. 

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