As a registered dietitian nutritionist who counsels people with polycystic ovary syndrome regularly, one of the most common questions I get is about carbohydrates. So many people with PCOS fear carbohydrates. While it is important to monitor your type and amount of carbohydrates, there is no reason to fear them as they offer important nutrients for PCOS. Here’s what to know.
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What Are Carbohydrates?
Carbohydratesare made up of groups of molecules, known as saccharides. These saccharides contain carbon, hydrogen and oxygen atoms in different combinations. There are two main classes of carbohydrates: simple and complex.
Simple carbohydrates have one or two saccharides (mono- and di-saccharides, respectively) linked together. They are primarily the sugars, found in fruit, honey, milk (as lactose) and commercial sweeteners.
Complex carbohydratescontain many saccharides (polysaccharides) and are known as the starches and fibers found in vegetables, grains, and legumes. Complex carbohydrates tend to have a lowerglycemic indexor rise in blood glucose.
The Role of Carbohydrates in the Body
The primary role ofcarbohydratesis to provide energy for the body. The breakdown of glucose within the cells produces molecules of energy that can be used. Glucose is the preferred source of energy within the body, althoughproteinandfatcan be used if necessary.
Once energy needs are met, glucose is stored in the liver as glycogen. It can be diverted to making other compounds, such as ribose (found in DNA and RNA) and hyaluronic acid (used to lubricate the joints). Excess glucose is converted to triglycerides and stored in fatty tissue as fat.
How Does the Body Use Carbohydrates?
The process of digestion begins begins in the mouth with physical breakdown (chewing) and salivary amylase, an enzyme which breaks down carbohydrates. In the stomach, carbohydrates are broken down into their monosaccharide components. Most digestion occurs in the small intestine as the mass of food is exposed to special enzymes. Starch is digested in a much slower fashion than simple carbohydrates.
Once the carbohydrates are broken down into their monosaccharide or simpler components, the liver works in conjunction with the pancreas to regulate blood sugar. The liver stores extra glucose in the form of glycogen and when glucose is needed in the body, it releases it into the blood.
The liver then controls the secretion of glucose into the bloodstream. If the blood concentration is too high, the pancreas secretesinsulinto move glucose into the cells and out of the bloodstream. If the blood glucose level begins to fall, glucagon is secreted to increase the amount of glucose that the liver secretes back into the blood.
Food Sources of Carbohydrates
The following foods contain carbohydrates:
Grains contain the highest amount of carbohydrates per serving, with varying amounts of fiber. Whole grain and bran products have higher fiber than white and refined grains.
Vegetables contain carbohydrates mostly in the form of starches. Certain vegetables, known as starchy vegetables, such as beans, peas, corn, and potatoes contain higher levels of starch. Watery or non-starchy vegetables such as lettuce, eggplant, and squash contain lesser concentrations of starch. Fruits contain mostly sugars, though the skins do contain a good deal of fiber.
How Many Carbohydrates Should I Eat Each Day?
The Dietary Guidelines for Americans 2020-2025 estimates that 45% to 65% of calories should come from carbohydrates, specifically complex carbohydrates.Since people with PCOS tend to have higher rates of insulin resistance, some experts recommended that they eat slightly fewer carbohydrates, perhaps under 50% of total calories.
The Institute of Medicine’s Dietary Reference Intake for fiber for the average adult is as follows:
The 2020-2025 Dietary Guidelines for Americans recommend limiting simple or added sugars to 10% of total calories.That means that in an average diet of 1,800 calories, 900 to 1,080 calories should come from carbohydrates, and sugar should be limited to 45 g per day.
A healthy diet should contain up to six 1-ounce servings of carbohydrates (with half of them whole grains), 2 to 3 cups of vegetables, and 1 1/2 to 2 cups of fruit each day.
Select green-leafy vegetables whenever possible, and try to limit starchy vegetables like peas, corn, and potatoes if you want to reduce carbohydrate intake. Fruit makes a great dessert orsnackinstead of processed sugars like cookies or cake.
Try to avoid white and refined grains (which have less fiber), and choose instead whole-grain bread, pasta, and cereals. By selecting healthy carbohydrates and monitoring calories, nothing has to be off-limits. But be aware of the calories that sweets and carbohydrates are contributing to your daily intake.
For personalized diet advice, consult with a registered dietitian nutritionist skilled in PCOS.
8 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Veterans Affairs.Carbohydrates and your health.Kaiser Permanente.Sources of glucose.Holscher HD.Dietary fiber and prebiotics and the gastrointestinal microbiota.Gut Microbes. 2017;8(2):172-184. doi:10.1080/19490976.2017.1290756University of California, San Francisco.The liver and blood sugar.American Heart Association.Whole grains, refined grains, and dietary fiber.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025. 9th Edition.Speelman DL.Nonpharmacologic management of symptoms in females with polycystic ovary syndrome: A narrative review.J Am Osteopath Assoc. 2019 Jan 1;119(1):25-39. doi:10.7556/jaoa.2019.006Turner ND, Lupton JR.Dietary fiber.Adv Nutr. 2011;2(2):151-152. doi:10.3945/an.110.000281
8 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Veterans Affairs.Carbohydrates and your health.Kaiser Permanente.Sources of glucose.Holscher HD.Dietary fiber and prebiotics and the gastrointestinal microbiota.Gut Microbes. 2017;8(2):172-184. doi:10.1080/19490976.2017.1290756University of California, San Francisco.The liver and blood sugar.American Heart Association.Whole grains, refined grains, and dietary fiber.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025. 9th Edition.Speelman DL.Nonpharmacologic management of symptoms in females with polycystic ovary syndrome: A narrative review.J Am Osteopath Assoc. 2019 Jan 1;119(1):25-39. doi:10.7556/jaoa.2019.006Turner ND, Lupton JR.Dietary fiber.Adv Nutr. 2011;2(2):151-152. doi:10.3945/an.110.000281
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
U.S. Department of Veterans Affairs.Carbohydrates and your health.Kaiser Permanente.Sources of glucose.Holscher HD.Dietary fiber and prebiotics and the gastrointestinal microbiota.Gut Microbes. 2017;8(2):172-184. doi:10.1080/19490976.2017.1290756University of California, San Francisco.The liver and blood sugar.American Heart Association.Whole grains, refined grains, and dietary fiber.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025. 9th Edition.Speelman DL.Nonpharmacologic management of symptoms in females with polycystic ovary syndrome: A narrative review.J Am Osteopath Assoc. 2019 Jan 1;119(1):25-39. doi:10.7556/jaoa.2019.006Turner ND, Lupton JR.Dietary fiber.Adv Nutr. 2011;2(2):151-152. doi:10.3945/an.110.000281
U.S. Department of Veterans Affairs.Carbohydrates and your health.
Kaiser Permanente.Sources of glucose.
Holscher HD.Dietary fiber and prebiotics and the gastrointestinal microbiota.Gut Microbes. 2017;8(2):172-184. doi:10.1080/19490976.2017.1290756
University of California, San Francisco.The liver and blood sugar.
American Heart Association.Whole grains, refined grains, and dietary fiber.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025. 9th Edition.
Speelman DL.Nonpharmacologic management of symptoms in females with polycystic ovary syndrome: A narrative review.J Am Osteopath Assoc. 2019 Jan 1;119(1):25-39. doi:10.7556/jaoa.2019.006
Turner ND, Lupton JR.Dietary fiber.Adv Nutr. 2011;2(2):151-152. doi:10.3945/an.110.000281
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