Table of ContentsView AllTable of ContentsWhat Is PCOS?Fruit & PCOSFruits to EatFruits to AvoidServing SizesFAQs
Table of ContentsView All
View All
Table of Contents
What Is PCOS?
Fruit & PCOS
Fruits to Eat
Fruits to Avoid
Serving Sizes
FAQs
People with PCOS should avoid some types of fruit. Generally speaking, fruits like apples, citrus, avocados, pears, peaches, and berries are better than some other fruits because they have a lowerglycemic index.
Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects the ovaries. Diet and exercise are important components of managingPCOS. People with PCOS need to pay attention to how foods affect their blood sugar levels becauseinsulin resistanceoccurs in many people with PCOS, which means their bodies don’t use insulin effectively.
This article explains what PCOS is and the types of carbohydrates in fruits. It also covers which fruits to choose and limit if you have PCOS and need to limit carbs.
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PCOS is a condition that causes an imbalance in reproductive hormones and metabolism. People with PCOS often have missed or irregular menstrual periods, which can lead to:
How Does Fruit Affect PCOS?
When people with PCOS eatcarbohydratesit can cause their blood sugar to rise.
The sugar found naturally in fruit is not the same as the sugar you might add to your coffee or use in baking. The latter is sucrose—an easily digestible carbohydrate that enters the bloodstream quickly after you consume it. This leads to a sharp rise in blood sugar and insulin, two concerns for people with PCOS.
Fruit contains two forms ofcarbohydrates. They are:
Fruit also has a range of vitamins, minerals, and antioxidants. These nutrients can help improve PCOS andinsulin resistanceand lower your risk for chronic diseases like cancer.
Most people with PCOS don’t need to avoid fruit completely, but not all fruits affect the body in the same way. So, when you’re managing PCOS and need to eat fewer carbs, some fruits are better choices than others.
If you have PCOS and are on a lower-carb diet, this may be different for you. Talk to your doctor ornutritionistto determine what is right for your situation.
Fruits to Eat With PCOS
Generally, whole fresh fruits are high in fiber and tend to have a lowerglycemic index (GI). Higher fiber foods take longer to digest, which results in a slower rise in blood glucose and insulin levels after eating (lower GI).
Foods are considered low GI if they’re ≤55 on the glycemic index.The following fruits are healthy choices for people with PCOS because they won’t raise blood sugar as much as some other fruits and they provide many health benefits.
Apples
The GI index will vary between apple varieties, but the average is 44. Apples also havesoluble fiber, which has been shown to lower LDL cholesterol and improve heart health.
Grapefruit and Oranges
Citrus fruits like oranges and grapefruit have a GI of 43 to 47. They’re rich in vitamin C and only have about 45-65 calories for 1/2 a grapefruit or a medium orange.
Avocados
With a GI of 40, avocados are different than most fruits because they contain mostly fat instead of carbohydrates, and the type of fat is mostlyheart-healthy monounsaturated fat. Along with unsaturated fats, avocados contain anti-oxidants, potassium, and fiber—nutrients associated with a reduced risk of chronic diseases, such as heart disease and type 2 diabetes.
Pears
At a GI of 33, pears have one of the lowest GIs. They’re a good source of vitamin C along with several other vitamins and minerals.Like apples, pears have soluble fiber, which may be helpful for lowering cholesterol.
Peaches
Both canned and fresh peaches have a low GI at 46 and 42, respectively. Peaches contain vitamins A and C, as well as potassium—a mineral that is important for heart health that most Americans don’t get enough of.Studies have shown that increasing potassium intake can reduce the risk of cardiovascular diseases, such as high blood pressure, heart disease, and stroke.
Berries
For berries, the GI varies depending on type. Blackberries have a GI of 25,strawberrieshave 40, and blueberries have 53. Their deep red and purple colors indicate that they’re rich inantioxidants, which may reduce inflammation and provide other health benefits.
Fruit doesn’t contain protein or fat. You may want to combine fruit with fat or protein to feel full longer and manageblood sugarlevels. For example, try an apple with nut butter, a hard-boiled egg, or cheese.
Fruits to Avoid With PCOS
Fruits that are over-ripe or preserved in heavy syrup tend to have a higher glycemic index. The same is true for some dried fruits. For example:
Many of these fruits have health-promoting nutrients, but the glycemic index is an important consideration when choosing which fruits to eat more or less often for people with PCOS.
For example, over-ripe bananas have a medium GI. However, they are rich inpotassium, which regulates blood pressure, and they’re a good source of B vitamins.
So, while an over-ripe banana could seem like a fruit to avoid, think about saving them for a homemade smoothie that also contains protein and/or fat to slow down digestion.
It is important to note that only whole fruits and 100% juice are considered healthy fruit sources. In addition, some foods, such as store-bought smoothies, may seem healthy but often contain other ingredients and added sugars.Be sure to check the nutrition facts to fully understand what you’re eating.
It is important to note that only whole fruits and 100% juice are considered healthy fruit sources. In addition, some foods, such as store-bought smoothies, may seem healthy but often contain other ingredients and added sugars.
Be sure to check the nutrition facts to fully understand what you’re eating.
Why All Fruit Is Not Equal
What Counts As a Serving of Fruit?
If you have PCOS and are concerned about blood sugars, a serving size is based on 15 grams of carbohydrates. See the list below for examples of fruit portions that contain about 15g of carbs:
Eating too many carbohydrates at one time can cause glucose and insulin levels to spike. So enjoy a small piece of fruit as a snack between meals. Include fruit alongside a protein-rich, low-carbohydrate meal, such as an omelet with strawberries on the side.
Soluble Fiber to Lower Cholesterol: Choose These Foods for a Healthier Heart
Summary
People with PCOS often also have insulin resistance. This places them at a higher risk of developing type 2 diabetes.
A low-carb diet is often beneficial for people with PCOS because it can help manage hormone and insulin levels. However, since fruit is nutritious but can also be high in carbohydrates, balance is key.
Some fruits are better choices than others. For example, whole fruits with higher fiber content have a lower GI. That means glucose and insulin levels rise more slowly after you eat them.
Frequently Asked Questions
Learn MoreThe Best Diet for Managing PCOS Symptoms
17 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.Centers for Disease Control and Prevention.PCOS (Polycystic ovary syndrome) and diabetes.National Institutes of Health.About polycystic ovary syndrome (PCOS).Boston Children’s Hospital.PCOS: Nutrition basics.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025. 9th Edition.Glycemic Index Foundation.Low GI explained.Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J.International tables of glycemic index and glycemic load values 2021: A systematic review.Am J Clin Nutr. 2021;114(5):1625-1632. doi:10.1093/ajcn/nqab233Schoeneck M, Iggman D.The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials.Nutr Metab Cardiovasc Dis. 2021;31(5):1325-1338. doi:10.1016/j.numecd.2020.12.032U.S. Department of Agriculture.FoodData Central.Harvard T.H. Chan School of Public Health.Avocados.U.S. Department of Agriculture.FoodData Central.Reiland H, Slavin J.Systematic Review of Pears and Health.Nutr Today. 2015;50(6):301-305. doi:10.1097/NT.0000000000000112National Library of Medicine.Dietary data brief No. 47 Potassium intake of the U.S. population.McLean RM, Wang NX.Potassium.Adv Food Nutr Res. 2021;96:89-121. doi:10.1016/bs.afnr.2021.02.013Olas B.Berry phenolic antioxidants - implications for human health?Front Pharmacol. 2018;9:78. doi:10.3389/fphar.2018.00078U.S. Department of Agriculture.FoodData Central.Centers for Disease Prevention and Control.Diabetes: Carb choices.Academy of Nutrition and Dietetics.Polycystic ovarian syndrome.
17 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.Centers for Disease Control and Prevention.PCOS (Polycystic ovary syndrome) and diabetes.National Institutes of Health.About polycystic ovary syndrome (PCOS).Boston Children’s Hospital.PCOS: Nutrition basics.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025. 9th Edition.Glycemic Index Foundation.Low GI explained.Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J.International tables of glycemic index and glycemic load values 2021: A systematic review.Am J Clin Nutr. 2021;114(5):1625-1632. doi:10.1093/ajcn/nqab233Schoeneck M, Iggman D.The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials.Nutr Metab Cardiovasc Dis. 2021;31(5):1325-1338. doi:10.1016/j.numecd.2020.12.032U.S. Department of Agriculture.FoodData Central.Harvard T.H. Chan School of Public Health.Avocados.U.S. Department of Agriculture.FoodData Central.Reiland H, Slavin J.Systematic Review of Pears and Health.Nutr Today. 2015;50(6):301-305. doi:10.1097/NT.0000000000000112National Library of Medicine.Dietary data brief No. 47 Potassium intake of the U.S. population.McLean RM, Wang NX.Potassium.Adv Food Nutr Res. 2021;96:89-121. doi:10.1016/bs.afnr.2021.02.013Olas B.Berry phenolic antioxidants - implications for human health?Front Pharmacol. 2018;9:78. doi:10.3389/fphar.2018.00078U.S. Department of Agriculture.FoodData Central.Centers for Disease Prevention and Control.Diabetes: Carb choices.Academy of Nutrition and Dietetics.Polycystic ovarian syndrome.
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.
Centers for Disease Control and Prevention.PCOS (Polycystic ovary syndrome) and diabetes.National Institutes of Health.About polycystic ovary syndrome (PCOS).Boston Children’s Hospital.PCOS: Nutrition basics.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025. 9th Edition.Glycemic Index Foundation.Low GI explained.Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J.International tables of glycemic index and glycemic load values 2021: A systematic review.Am J Clin Nutr. 2021;114(5):1625-1632. doi:10.1093/ajcn/nqab233Schoeneck M, Iggman D.The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials.Nutr Metab Cardiovasc Dis. 2021;31(5):1325-1338. doi:10.1016/j.numecd.2020.12.032U.S. Department of Agriculture.FoodData Central.Harvard T.H. Chan School of Public Health.Avocados.U.S. Department of Agriculture.FoodData Central.Reiland H, Slavin J.Systematic Review of Pears and Health.Nutr Today. 2015;50(6):301-305. doi:10.1097/NT.0000000000000112National Library of Medicine.Dietary data brief No. 47 Potassium intake of the U.S. population.McLean RM, Wang NX.Potassium.Adv Food Nutr Res. 2021;96:89-121. doi:10.1016/bs.afnr.2021.02.013Olas B.Berry phenolic antioxidants - implications for human health?Front Pharmacol. 2018;9:78. doi:10.3389/fphar.2018.00078U.S. Department of Agriculture.FoodData Central.Centers for Disease Prevention and Control.Diabetes: Carb choices.Academy of Nutrition and Dietetics.Polycystic ovarian syndrome.
Centers for Disease Control and Prevention.PCOS (Polycystic ovary syndrome) and diabetes.
National Institutes of Health.About polycystic ovary syndrome (PCOS).
Boston Children’s Hospital.PCOS: Nutrition basics.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025. 9th Edition.
Glycemic Index Foundation.Low GI explained.
Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J.International tables of glycemic index and glycemic load values 2021: A systematic review.Am J Clin Nutr. 2021;114(5):1625-1632. doi:10.1093/ajcn/nqab233
Schoeneck M, Iggman D.The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials.Nutr Metab Cardiovasc Dis. 2021;31(5):1325-1338. doi:10.1016/j.numecd.2020.12.032
U.S. Department of Agriculture.FoodData Central.
Harvard T.H. Chan School of Public Health.Avocados.
Reiland H, Slavin J.Systematic Review of Pears and Health.Nutr Today. 2015;50(6):301-305. doi:10.1097/NT.0000000000000112
National Library of Medicine.Dietary data brief No. 47 Potassium intake of the U.S. population.
McLean RM, Wang NX.Potassium.Adv Food Nutr Res. 2021;96:89-121. doi:10.1016/bs.afnr.2021.02.013
Olas B.Berry phenolic antioxidants - implications for human health?Front Pharmacol. 2018;9:78. doi:10.3389/fphar.2018.00078
Centers for Disease Prevention and Control.Diabetes: Carb choices.
Academy of Nutrition and Dietetics.Polycystic ovarian syndrome.
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