Many people with Polycystic Ovary Syndrome (PCOS) are often told to avoid fruits due to their sugar content. However, this is a myth, according to nutritionist Sana Motlekar, a specialist in PCOS and weight loss. She warns that misinformation about PCOS, especially on social media, can be misleading and even harmful.
Fruits Are Not the Enemy
Sana highlights that a lack of accurate information about PCOS has contributed to various misconceptions. One of the most common is that fruits should be avoided because they contain sugar.
“If you have PCOS and have been told to stay away from fruits due to their sugar content, then please rethink that advice,” she says. “Most servings of fruit contain about 15-18 grams of natural sugar, but they also provide essential antioxidants, fiber, and micronutrients. These nutrients help combat inflammation and promote gut health, both of which are crucial for managing PCOS.”
How to Eat Fruits the Right Way
Instead of eliminating fruits from your diet, Sana suggests incorporating them strategically:
Pair fruits with protein – Combine with Greek yogurt or a cheese stick for balanced nutrition.
Include healthy fats – Add peanut butter or pumpkin seeds to slow down blood sugar spikes.
“My favorite time to have fruit is in the afternoon, between lunch and dinner—during the common 3-4 p.m. energy slump,” she explains. “Pairing fruit with protein or fat can help maintain steady blood sugar levels and prevent crashes.”
With PCOS symptoms increasingly affecting younger individuals, understanding proper nutrition is essential. Rather than avoiding fruits, embracing them as part of a balanced diet can support overall health and well-being.
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