PCOS and Holiday Sugar: How to Navigate Festive Treats

There’s nothing quite like the holidays to highlight how rampant sugar excess runs in our culture. While I'm all for a sweet treat, and enjoying the holiday magic, it can be really detrimental to our health goals to over indulge in the sweet treats.

This is especially hard for women who are struggling with PCOS (Polycystic Ovarian Syndrome).

In case you aren’t familiar with the link between sugar and PCOS, let’s have a quick look at how sugar intake further compounds issues experienced by women with it.

1. Insulin Resistance

Many women with PCOS also have insulin resistance, where the body's cells don’t respond effectively to insulin. This means that a high sugar intake causes repeated spikes in blood sugar and insulin levels, worsening insulin resistance over time. In turn, insulin resistance can lead to more androgen (male hormone) production, exacerbating PCOS symptoms like acne, hirsutism, and irregular periods.

2. Weight Management

Insulin resistance can make it easier to gain weight and harder to lose it, making maintaining a healthy weight something many women with PCOS struggle with. Diets high in refined sugar and simple carbs can contribute to weight gain, creating a cycle that worsens PCOS symptoms. The holidays can prove tricky because the indulgence here can sometimes start a cycle of sugar cravings and blood sugar rollercoastering that can extend long after the season has changed.

3. Inflammation

Chronic low-grade inflammation is common in PCOS, with sugar being an established trigger for inflammation, aggravating PCOS symptoms.

Tips for Enjoying the Holiday Treats with PCOS

It’s Ok to Indulge – in MODERATION!

Many of us associate the holidays with our favourite comfort foods, some of which are less than healthy. You don’t have to completely deprive yourself of all the holiday treats this year: just plan wisely.

Give your Holiday Treats a Makeover

Try experimenting a little with lower glycemic substitutions. Some baked goods taste just as great using gluten-free flours. Using sugar substitutes like applesauce or bananas can reduce the amount of sugar on the body or I often even cut the amount of sugar in half when baking. Remember that organic and natural (non-artificial) sweeteners are always better to use rather than artificial, no matter what health concerns you have. Some of my favorite natural sugar alternatives and replacements are: Xylitol, Monk fruit, and Stevia. Maple syrup and honey are also good natural sweeteners, though they do raise glucose levels, they don’t rise as quickly as other sugars. They also contain antioxidants, something that many refined sugars do not.

Try out some treat ideas that incorporate blood sugar stabilizing ingredients like eggs, nuts, cinnamon, ginger, cacao, pumpkin, apple, and berries.

Set a Nutritional Foundation

Keep up with eating regular meals with plenty of protein, healthy fats, and leafy greens. This will help build a solid and stable foundation for blood sugar regulation, and make a spike from any treats that follow a lot less impactful.

Keep up with Exercise

Moving for as little as 10 minutes after eating can help reduce glycemic load and prevent blood sugar spikes. Even though the holiday season can be a difficult time to keep up an exercise routine, try working out first thing in the morning or plan family activities such as walking in one of our beautiful local parks.