I bet you’ve heard the phrase “breakfast is the most important meal of the day”, but you may be wondering if that is really true and if so what you should even be eating for breakfast if you have PCOS.
You may have heard your grandmother, a teacher, your doctor, or even your dietitian say this, but you have no clue what the right thing to eat for breakfast is.
Well you are in the right place!
I am going to give you the ultimate guide to deciding what is the best breakfast for PCOS, the components included, practical breakfast ideas, and tips for time saving breakfast.
Why is breakfast important when you have PCOS?
Inflammation and Insulin Resistance
Eating breakfast is associated with less inflammation and a lower risk of insulin resistance (1, 2). Insulin resistance is a big driver of PCOS symptoms and oftentimes can even be a possible root cause of PCOS.
What is insulin resistance?
Insulin resistance happens when the cells in your body don’t easily let insulin (the key) unlock the door to allow sugar inside, causing higher sugar and insulin levels in the blood (3).
Less Cravings
Eating a filling breakfast can greatly reduce cravings later in the day and can help to intuitively reduce overall portion sizes (4).
Circadian Rhythm
It’s no secret that people with PCOS often struggle with getting enough sleep. Eating breakfast may be able to help with this! Eating more food earlier in the day can help to stimulate your body’s circadian rhythm and natural hormones that help you to sleep at night (5).
Key Nutrients for PCOS Breakfasts
Fiber
This is the most important nutrient to include in my opinion. A high fiber intake can help with insulin resistance, cravings, your gut microbiome, and a myriad of other things (6)!
How much fiber do you need?
The recommended daily amount for women is at least 28 grams. I recommend aiming for 8-10 grams at breakfast.
Sources of fiber
- Whole grains
- Beans
- Fruit
- Vegetables
- Seeds
- Nuts
Protein
Protein is essential for fueling your body with sustained energy throughout your morning. It also helps to repair and maintain muscle. Most importantly, it helps to make you feel more full and can set your day up for success when trying to make healthier choices.
How much protein do you need?
Aim for 30 grams of protein with your breakfast for the best results.
Sources of Protein
- Meat
- Seafood
- Dairy
- Eggs
- Soy products
- Nuts
- Seeds
- Beans
- Grains
*Both beans and grains contain protein, but I do not recommend them as a main source of protein for breakfast when you have PCOS due to their high content of carbohydrates.
Healthy Fat
Eating the right kinds of fat in the morning can be very nourishing for your PCOS. They can help to reduce overall inflammation and can help to improve your blood lipid levels like cholesterol and triglycerides (7,8).
What is the healthier fat?
All fat is healthy fat, but we need different amounts of each. The fat that you should focus on getting more of is unsaturated fat, especially fat high in alpha lipoic acid which is a type of omega 3 fatty acid.
What about saturated fat?
Saturated fat is an important part of the diet, but we do want to be sure that we are getting it from the right sources. Limit your saturated fat intake from processed meats such as sausage, pepperoni, and bacon. Saturated fat is fat that is solid at room temperature, think butter, bacon fat, meat fat, and coconut oil. Try to limit saturated fat at breakfast to 10 grams or less.
Sources of unsaturated fat
- Seeds (especially flax and chia seeds)
- Nuts
- Olives
- Avocados
- Fatty fish (salmon, sardines, tuna, trout, mackerel)
- Navy beans
- Soy products (edamame, tofu, tempeh)
Carbs
Last but certainly not least, we must include carbohydrates with our breakfast.
Why is it important to eat carbs with breakfast?
Since we are breaking a fast at breakfast time, it is important to replenish our body’s glucose. Glucose is our body’s energy source. Plus, carbohydrates contain fiber and we want to eat more fiber!
Sources of healthy carbohydrates
- Whole grains (aka oatmeal!)
- Beans
- Fruit
- Starchy vegetables (corn, peas, potatoes, winter squash)
- Dairy
10 Ideas for a PCOS Friendly Breakfast
- Whole wheat toast + cottage cheese + tomatoes, cucumber, arugula
- Overnight oats + ground flaxseed + walnuts + blueberries + protein powder + unsweetened milk of choice
- Whole wheat bagel + cream cheese + salmon lox + tomatoes, red onion, bell pepper
- 3 scrambled eggs + veggies + avocado + hash browns
- Greek yogurt + chia seeds + berries + granola
- Smoothie with berries + protein powder + chia and flax seeds + unsweetened milk of choice
- Whole wheat toast + avocado + fried eggs + sauteed spinach
- Quinoa breakfast bowl with eggs + vegetables of choice + avocado
- Potato hash using sweet or white potatoes + eggs + vegetables of choice + avocado
- Chia seed pudding + berries + walnuts + prepared with high protein, ultra filtered milk
Time Saving Tips
Make breakfast ahead of time. Overnight oats can be a lifesaver during busy weeks, just be sure to add protein powder. Breakfast casseroles or egg bites are a great idea if you are looking for a more savory breakfast.
Quick Guide
- Start with including fiber (8-10 grams at least)
- Add enough protein (at least 20 grams!)
- Incorporate healthy fats (nuts and seeds are great options)
- Make sure to have a complex carbohydrate (grains, starchy veg, beans/lentils)
FAQ
What should I eat first in the morning with PCOS?
I recommend eating your breakfast all at one time. As for coffee, I recommend drinking coffee with your breakfast or after as this is usually tolerated better for people with sensitive stomachs.
When should I eat breakfast?
The optimal time to eat breakfast is within the first two hours after you wake up. The exact time doesn’t matter too much, but try to keep your breakfast time consistent. Our bodies love routine, especially for those of us with PCOS.
What about if I workout in the morning?
If possible, try to eat a full breakfast 1-2 hours before working out. If this is not possible, I recommend having a small piece of fruit about 30 minutes before a workout.
What if I skip breakfast to intermittent fast?
If you practice intermittent fasting, I recommend to try fasting in the evening instead of the morning. Skipping breakfast can worsen PCOS symptoms and cause excess stress on the body and possibly cause cortisol levels to rise. This can also lead to overeating at night due to excessive hunger.
Final Thoughts
Eating breakfast is an important part of the day, especially when you have PCOS, so try to make time for it in your busy day.
Starting your day with breakfast can help with overall satiety, less stress on the body, reduced cravings, and it’s a great opportunity to eat essential nutrients such as fiber and healthy fats!
Make sure to include fiber, protein, healthy fats, and complex carbohydrates with every breakfast for the best management of your PCOS.
Have any questions or other topics you’d like me to cover? Drop a comment below or email me at [email protected].