Tips for sweet/sugar cravings - PCOSers edition

• Include a source of slow releasing carbs with meals - Such as sweet potatoes, brown rice, quinoa, oats & brown rice noodles. Slow releasing carbohydrates help to keep you feeling fuller for longer by supplying a gradual release of energy which can help limit cravings. 

• Eat protein with each meal & snack - Such as tempeh, eggs, chicken, hummus, fish & oily fish. Studies have shown that including high protein foods at meals can reduce cravings for high sugar and high fat foods. Pairing protein with slow releasing carbohydrates helps stabilise blood-sugar as protein breaks down into glucose more slowly than carbohydrates. 

• Avoid sweet foods as snacks on an empty stomach - Sounds like an obvious one but the more sugar you eat, the more you will crave it. If you do fancy something sweet, try to have it as pudding after a meal as this interferes with blood-sugar less and can help minimise cravings. 

• Include Magnesium rich foods in your diet - Such as nuts, seeds, pulses, bananas, avocados and dark chocolate (yep, you read that right! The darker the better). Magnesium is needed to synthesise serotonin in the body. Serotonin is responsible for regulating mood, appetite and cravings. 

• Prioritise rest - Lack of sleep can lead to a reduction of leptin in the body. Leptin works in the body as an appetite-suppressing hormone. In addition, you are more likely to reach for fast releasing energy foods i.e. sugar, to give you a quick fix of energy. 

• Add cinnamon to your breakfast - Cinnamon can help to reduce sugar cravings by controlling blood-sugar levels, which helps to minimise insulin spikes which is particularly helpful in individuals with PCOS. Savoury breakfasts tend to suit PCOSers better but if you are going to have something sweeter such as oats, fruit and yoghurt add in some cinnamon.