Rohini Bajekal Nutrition
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March 14, 2020 by Rohini Bajekal
Podcasts

Veggie Doctor Radio: Episode #92: How To Transition to a Plant-Based diet – March 2020

I was a guest at Veggie Doctor Radio, where I’m talking about helping people transition to a plant-based diet. Although I work with plant-based eaters of all levels, I love helping and supporting those at the beginning of their journey because I know exactly what it feels like and where I struggled the most. 

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Meet Rohini

Hey there! I’m Rohini, a nutritionist (MA Oxon, MSc) providing evidence-based advice to my clients around plant-based eating. While working in branding and marketing for food startups over the years, I discovered my passion for making plant-based foods more accessible to people.

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BREAKFAST IS MY FAVOURITE MEAL OF THE DAY 🙌🏽 Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption. A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people. If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱 Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? 👇🏽
BREAKFAST IS MY FAVOURITE MEAL OF THE DAY 🙌🏽 Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption. A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people. If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱 Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? 👇🏽
BREAKFAST IS MY FAVOURITE MEAL OF THE DAY 🙌🏽 Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption. A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people. If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱 Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? 👇🏽
BREAKFAST IS MY FAVOURITE MEAL OF THE DAY 🙌🏽 Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption. A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people. If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱 Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? 👇🏽
BREAKFAST IS MY FAVOURITE MEAL OF THE DAY 🙌🏽 Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption. A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people. If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱 Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? 👇🏽
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BREAKFAST IS MY FAVOURITE MEAL OF THE DAY 🙌🏽 Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption. A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people. If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱 Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? 👇🏽
2 months ago
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PLANT BASED COOKING FOR HORMONAL HEALTH - AN INTERACTIVE ONLINE COOKERY CLASS TO RAISE FUNDS FOR @madeinhackney with @drnitubajekal - SPACES AVAILABLE FOR TOMORROW EVENING! So excited for tomorrow evening's virtual cookery class where @drnitubajekal and I will be discussing all things relating to hormonal health and cooking recipes from our new book #LivingPCOSFree There are still spaces to sign up so visit madeinhackney.org (recordings are also available) to join from 6.30pm -7.45pm tomorrow ✨ All proceeds help fund their community meal service which provides free nutritious, tasty meals to households struggling to access food. The ingredients are quite straightforward and we will be making 3 of our favourite recipes together: 🌱 Miso Noodle Vegetable Soup 🌱 Greek Bean Stew 🌱 Paprika Hummus The benefits? Our Miso Noodle Vegetable Soup contains two portions of minimally processed soya as well as being a fantastic source of micronutrients such as iron and zinc. Soya also promotes bone health, heart health and may reduce the risk of hot flashes in the menopause 🔥 Our Greek Bean Stew is rich in fibre, an important nutrient for hormonal health, along with a diverse mix of vegetables, spices and herbs which benefit the gut microbiome 🌿 Our Paprika Hummus is a great source of healthy fats from tahini (and optional extra virgin olive oil), which are needed to absorb fat-soluble vitamins A, D and E which are important for fertility and overall health ❤️‍🩹 We will also be discussing some useful nutrition and lifestyle tips for those living with PCOS, irregular periods, fibroids, painful periods etc. so definitely join us if you'd like to learn more 💛 What are your favourite plant-based dishes? 👇🏽
PLANT BASED COOKING FOR HORMONAL HEALTH - AN INTERACTIVE ONLINE COOKERY CLASS TO RAISE FUNDS FOR @madeinhackney with @drnitubajekal - SPACES AVAILABLE FOR TOMORROW EVENING! So excited for tomorrow evening's virtual cookery class where @drnitubajekal and I will be discussing all things relating to hormonal health and cooking recipes from our new book #LivingPCOSFree There are still spaces to sign up so visit madeinhackney.org (recordings are also available) to join from 6.30pm -7.45pm tomorrow ✨ All proceeds help fund their community meal service which provides free nutritious, tasty meals to households struggling to access food. The ingredients are quite straightforward and we will be making 3 of our favourite recipes together: 🌱 Miso Noodle Vegetable Soup 🌱 Greek Bean Stew 🌱 Paprika Hummus The benefits? Our Miso Noodle Vegetable Soup contains two portions of minimally processed soya as well as being a fantastic source of micronutrients such as iron and zinc. Soya also promotes bone health, heart health and may reduce the risk of hot flashes in the menopause 🔥 Our Greek Bean Stew is rich in fibre, an important nutrient for hormonal health, along with a diverse mix of vegetables, spices and herbs which benefit the gut microbiome 🌿 Our Paprika Hummus is a great source of healthy fats from tahini (and optional extra virgin olive oil), which are needed to absorb fat-soluble vitamins A, D and E which are important for fertility and overall health ❤️‍🩹 We will also be discussing some useful nutrition and lifestyle tips for those living with PCOS, irregular periods, fibroids, painful periods etc. so definitely join us if you'd like to learn more 💛 What are your favourite plant-based dishes? 👇🏽
PLANT BASED COOKING FOR HORMONAL HEALTH - AN INTERACTIVE ONLINE COOKERY CLASS TO RAISE FUNDS FOR @madeinhackney with @drnitubajekal - SPACES AVAILABLE FOR TOMORROW EVENING! So excited for tomorrow evening's virtual cookery class where @drnitubajekal and I will be discussing all things relating to hormonal health and cooking recipes from our new book #LivingPCOSFree There are still spaces to sign up so visit madeinhackney.org (recordings are also available) to join from 6.30pm -7.45pm tomorrow ✨ All proceeds help fund their community meal service which provides free nutritious, tasty meals to households struggling to access food. The ingredients are quite straightforward and we will be making 3 of our favourite recipes together: 🌱 Miso Noodle Vegetable Soup 🌱 Greek Bean Stew 🌱 Paprika Hummus The benefits? Our Miso Noodle Vegetable Soup contains two portions of minimally processed soya as well as being a fantastic source of micronutrients such as iron and zinc. Soya also promotes bone health, heart health and may reduce the risk of hot flashes in the menopause 🔥 Our Greek Bean Stew is rich in fibre, an important nutrient for hormonal health, along with a diverse mix of vegetables, spices and herbs which benefit the gut microbiome 🌿 Our Paprika Hummus is a great source of healthy fats from tahini (and optional extra virgin olive oil), which are needed to absorb fat-soluble vitamins A, D and E which are important for fertility and overall health ❤️‍🩹 We will also be discussing some useful nutrition and lifestyle tips for those living with PCOS, irregular periods, fibroids, painful periods etc. so definitely join us if you'd like to learn more 💛 What are your favourite plant-based dishes? 👇🏽
rohinibajekal
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PLANT BASED COOKING FOR HORMONAL HEALTH - AN INTERACTIVE ONLINE COOKERY CLASS TO RAISE FUNDS FOR @madeinhackney with @drnitubajekal - SPACES AVAILABLE FOR TOMORROW EVENING! So excited for tomorrow evening's virtual cookery class where @drnitubajekal and I will be discussing all things relating to hormonal health and cooking recipes from our new book #LivingPCOSFree There are still spaces to sign up so visit madeinhackney.org (recordings are also available) to join from 6.30pm -7.45pm tomorrow ✨ All proceeds help fund their community meal service which provides free nutritious, tasty meals to households struggling to access food. The ingredients are quite straightforward and we will be making 3 of our favourite recipes together: 🌱 Miso Noodle Vegetable Soup 🌱 Greek Bean Stew 🌱 Paprika Hummus The benefits? Our Miso Noodle Vegetable Soup contains two portions of minimally processed soya as well as being a fantastic source of micronutrients such as iron and zinc. Soya also promotes bone health, heart health and may reduce the risk of hot flashes in the menopause 🔥 Our Greek Bean Stew is rich in fibre, an important nutrient for hormonal health, along with a diverse mix of vegetables, spices and herbs which benefit the gut microbiome 🌿 Our Paprika Hummus is a great source of healthy fats from tahini (and optional extra virgin olive oil), which are needed to absorb fat-soluble vitamins A, D and E which are important for fertility and overall health ❤️‍🩹 We will also be discussing some useful nutrition and lifestyle tips for those living with PCOS, irregular periods, fibroids, painful periods etc. so definitely join us if you'd like to learn more 💛 What are your favourite plant-based dishes? 👇🏽
2 months ago
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2/6
PUBLICATION DAY FOR LIVING PCOS FREE 🎉 Living PCOS Free, co-authored with my mum and ObGyn extraordinaire @drnitubajekal is officially available in UK bookstores (and via @bookdepository worldwide) TODAY 📖 It will be out in the USA on 6th June! (Links in bio) This book is for YOU if you have Polycystic Ovary Syndrome (PCOS) or you care about someone who has PCOS, a condition that affects at least 1 in 10 women and people assigned female at birth. If you want to learn more about reproductive health and improve your health and wellbeing, this book is for YOU. If you struggle with irregular periods, acne, hair loss, insulin resistance, weight gain, sleeping problems, fertility issues, disordered eating and anxiety, we have chapters on all this and more 💛 This pretty chunky (!) book contains: - Case studies featuring real-world examples of people living with PCOS - Myth-busters at the end of each chapter - from seed cycling to soya 🤥 - PCOS Pointers - Tips for behaviour change and daily affirmations 🧘🏾‍♀️ - A 21-day plan with over 30 plant based recipes from our family kitchen 🌱 - Glossary of medical jargon - Hundreds of scientific references and resources ✒️ Words cannot express how grateful we are to everyone who pre-ordered or is planning to read #LivingPCOSFree Thank you for supporting @drnitubajekal and I and especially to our amazing publisher Georgina @hhealthbooks and cover designer @madeline_meckiffe for bringing our book to life. To spread the word, here's how you can help: 1) tag someone in the comments who'd love this book or DM them 📩 2) share this post - or even better your own picture of you with the book - in your stories or feed 💕 3) discreetly buy a copy for a friend or loved one with PCOS 🙏🏽 4) ask your local (independent) bookstore or library to stock LPF 5) leave an honest review on Amazon or GoodReads ... and thank you for making this the most magical and surreal day ever ✨
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PUBLICATION DAY FOR LIVING PCOS FREE 🎉 Living PCOS Free, co-authored with my mum and ObGyn extraordinaire @drnitubajekal is officially available in UK bookstores (and via @bookdepository worldwide) TODAY 📖 It will be out in the USA on 6th June! (Links in bio) This book is for YOU if you have Polycystic Ovary Syndrome (PCOS) or you care about someone who has PCOS, a condition that affects at least 1 in 10 women and people assigned female at birth. If you want to learn more about reproductive health and improve your health and wellbeing, this book is for YOU. If you struggle with irregular periods, acne, hair loss, insulin resistance, weight gain, sleeping problems, fertility issues, disordered eating and anxiety, we have chapters on all this and more 💛 This pretty chunky (!) book contains: - Case studies featuring real-world examples of people living with PCOS - Myth-busters at the end of each chapter - from seed cycling to soya 🤥 - PCOS Pointers - Tips for behaviour change and daily affirmations 🧘🏾‍♀️ - A 21-day plan with over 30 plant based recipes from our family kitchen 🌱 - Glossary of medical jargon - Hundreds of scientific references and resources ✒️ Words cannot express how grateful we are to everyone who pre-ordered or is planning to read #LivingPCOSFree Thank you for supporting @drnitubajekal and I and especially to our amazing publisher Georgina @hhealthbooks and cover designer @madeline_meckiffe for bringing our book to life. To spread the word, here's how you can help: 1) tag someone in the comments who'd love this book or DM them 📩 2) share this post - or even better your own picture of you with the book - in your stories or feed 💕 3) discreetly buy a copy for a friend or loved one with PCOS 🙏🏽 4) ask your local (independent) bookstore or library to stock LPF 5) leave an honest review on Amazon or GoodReads ... and thank you for making this the most magical and surreal day ever ✨
2 months ago
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3/6
Toni Morrison once said "if there's a book that you want to read, but it hasn't been written yet, then you must write it." I can't think of anything that sums up Living PCOS Free better than this. @drnitubajekal and I are so excited on our publication eve for Living PCOS Free to finally enter the world. It was a labour of love but it felt more like love than labour, even when we wrote it during a bleak winter lockdown last year. We always kept in mind "why" we were writing this book and who it was for. It truly is the book I wish I had on my bookshelf over 10 years ago. Thank you to everyone who made this dream happen, especially my brilliant mum and co-author. If you're getting a copy, (link in bio) I can't wait to hear what you think of it 💛 📷 @dxzfilms for @thrivahealth
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Toni Morrison once said "if there's a book that you want to read, but it hasn't been written yet, then you must write it." I can't think of anything that sums up Living PCOS Free better than this. @drnitubajekal and I are so excited on our publication eve for Living PCOS Free to finally enter the world. It was a labour of love but it felt more like love than labour, even when we wrote it during a bleak winter lockdown last year. We always kept in mind "why" we were writing this book and who it was for. It truly is the book I wish I had on my bookshelf over 10 years ago. Thank you to everyone who made this dream happen, especially my brilliant mum and co-author. If you're getting a copy, (link in bio) I can't wait to hear what you think of it 💛 📷 @dxzfilms for @thrivahealth
2 months ago
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4/6
Hello! 👏🏽 Whether you are simply trying to eat more plants in 2022 or trying Veganuary this month, thank you for so much for being here 🌱 Here I am tucking into a big platter of injera (fermented teff bread) shown with a wide variety of Ethiopian vegetable dishes and legumes (my favourite is misir wot - a stew made with lentils). Have you tried any vegan Ethiopian dishes yet? There is so much to choose from 😋 Plant-based eating is such an integral part of many cultures around the world, including Indian, Nigerian, Taiwanese, Mexican, Lebanese, Vietnamese and many more 🌍 Here's where you can find me this month (all sign up links in bio): FREE EVENT WITH THE INDEPENDENT TONIGHT: 6.30pm GMT. "Making Veganuary work for you" - a live session with amazing chef @bettinas_kitchen and food writer Hannah Twiggs sharing cooking and nutrition tips 🌮 VEGAN HEALTH IG LIVE WITH @weareveganuary: Tune in at 5.30pm GMT on Monday 10th January ❤️‍🩹 FREE ONE HEALTHY WORLD PANEL WITH @PCRM - a panel to discuss plant-based recipes from around the world with @plantbasedhealthprofessionals: Join from 9PM-10PM GMT on Monday 20th January
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Hello! 👏🏽 Whether you are simply trying to eat more plants in 2022 or trying Veganuary this month, thank you for so much for being here 🌱 Here I am tucking into a big platter of injera (fermented teff bread) shown with a wide variety of Ethiopian vegetable dishes and legumes (my favourite is misir wot - a stew made with lentils). Have you tried any vegan Ethiopian dishes yet? There is so much to choose from 😋 Plant-based eating is such an integral part of many cultures around the world, including Indian, Nigerian, Taiwanese, Mexican, Lebanese, Vietnamese and many more 🌍 Here's where you can find me this month (all sign up links in bio): FREE EVENT WITH THE INDEPENDENT TONIGHT: 6.30pm GMT. "Making Veganuary work for you" - a live session with amazing chef @bettinas_kitchen and food writer Hannah Twiggs sharing cooking and nutrition tips 🌮 VEGAN HEALTH IG LIVE WITH @weareveganuary: Tune in at 5.30pm GMT on Monday 10th January ❤️‍🩹 FREE ONE HEALTHY WORLD PANEL WITH @PCRM - a panel to discuss plant-based recipes from around the world with @plantbasedhealthprofessionals: Join from 9PM-10PM GMT on Monday 20th January
6 months ago
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5 TIPS TO ENJOY FRUIT (PCOS-FRIENDLY) Alarmingly, so many people are worried about the sugar content in fruit although we know that low fruit intake is the third-leading dietary risk factor globally for premature death (Lancet study). Whole fruits come packaged with fibre, vitamins, minerals, water,antioxidants and other protective phytonutrient. Our mantra in our new book "Living PCOS Free": enjoy in abundance 🌱 1. EAT A VARIETY OF WHOLE FRUITS Opt for a mix as they all have different nutrients, including Vitamin C, potassium, folic acid, magnesium and Vitamin A. Frozen fruit is convenient and can sometimes be even more nutritious than fresh. Mix it up by swapping blackberries for strawberries or if you usually have oranges, try grapefruit 🍊#diversityofplants 2. EAT THE SEEDS AND SKIN (if you can) Don't discard the peel and seeds if edible (such as in grapes/ guavas) as these are especially rich sources of fibre and phytochemicals. Apple peel contains 5x more antioxidants than the rest of the fruit 🍏 Try to thoroughly rinse your fruit and vegetables before eating. 3. SATISFY YOUR SWEET TOOTH WITH FRUIT Insulin resistance is highly prevalent among people with PCOS and it's helpful to opt for whole fruits rather than juices or fruit syrups (which lack fibre) to prevent blood sugar spikes. Enjoy a colourful bowl of fruit for dessert and sprinkle ground cinnamon on top, a spice which can help improve blood glucose levels and increase insulin sensitivity 🍓 4. USE DRIED FRUITS TO SWEETEN FOOD While nutritious, these are a concentrated source of energy and naturally occuring sugars so I keep intake to around 1/4 cup per day. Dried apricots are a great source of iron while figs are rich in calcium. I chop them up finely and enjoy with soya yoghurt or use in cooking/baking to replace free sugars such as maple syrup, honey or agave. 5. KNOW PORTION SIZES A portion is around 80g. Portions for children can be determined by what fits in their hand, generally speaking. For adults, a portion could be: 🍌1 medium-sized banana, apple or pear 🍉 chunky slice of watermelon 🍊 2 clementines/ plums ✨ 2 handfuls of blueberries What are your favourite fruits? 👇🏽
rohinibajekal
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•
Follow
5 TIPS TO ENJOY FRUIT (PCOS-FRIENDLY) Alarmingly, so many people are worried about the sugar content in fruit although we know that low fruit intake is the third-leading dietary risk factor globally for premature death (Lancet study). Whole fruits come packaged with fibre, vitamins, minerals, water,antioxidants and other protective phytonutrient. Our mantra in our new book "Living PCOS Free": enjoy in abundance 🌱 1. EAT A VARIETY OF WHOLE FRUITS Opt for a mix as they all have different nutrients, including Vitamin C, potassium, folic acid, magnesium and Vitamin A. Frozen fruit is convenient and can sometimes be even more nutritious than fresh. Mix it up by swapping blackberries for strawberries or if you usually have oranges, try grapefruit 🍊#diversityofplants 2. EAT THE SEEDS AND SKIN (if you can) Don't discard the peel and seeds if edible (such as in grapes/ guavas) as these are especially rich sources of fibre and phytochemicals. Apple peel contains 5x more antioxidants than the rest of the fruit 🍏 Try to thoroughly rinse your fruit and vegetables before eating. 3. SATISFY YOUR SWEET TOOTH WITH FRUIT Insulin resistance is highly prevalent among people with PCOS and it's helpful to opt for whole fruits rather than juices or fruit syrups (which lack fibre) to prevent blood sugar spikes. Enjoy a colourful bowl of fruit for dessert and sprinkle ground cinnamon on top, a spice which can help improve blood glucose levels and increase insulin sensitivity 🍓 4. USE DRIED FRUITS TO SWEETEN FOOD While nutritious, these are a concentrated source of energy and naturally occuring sugars so I keep intake to around 1/4 cup per day. Dried apricots are a great source of iron while figs are rich in calcium. I chop them up finely and enjoy with soya yoghurt or use in cooking/baking to replace free sugars such as maple syrup, honey or agave. 5. KNOW PORTION SIZES A portion is around 80g. Portions for children can be determined by what fits in their hand, generally speaking. For adults, a portion could be: 🍌1 medium-sized banana, apple or pear 🍉 chunky slice of watermelon 🍊 2 clementines/ plums ✨ 2 handfuls of blueberries What are your favourite fruits? 👇🏽
9 months ago
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