Guilt-free ways to enjoy treats and sweets with PCOS and insulin resistance

Here’s a question we get asked all the time. “How can I enjoy occasional SWEETS without negatively impacting PCOS or insulin levels and feeling guilty?”

Navigating the complexities of PCOS and insulin resistance really does take a toll. 

Eat this. Don’t eat that. 

This spikes blood glucose, but not when eaten after this. 

Oat milk is bad for blood sugars and you should have cow’s milk according to source X, but according to source Y cow’s milk is inflammatory.

Eep.

Now, when it comes to indulgent higher carbohydrate “treats” (think your favourite chocolate you’re missing with your cup of tea, or a smooth creamy gelato you’re pining for after dinner), it’s common to worry you can never eat these again. After all, most “experts” agree these aren’t “good” for PCOS and insulin resistance, and at times you may even feel the sugar spike, crash and cravings after eating these foods.

Fortunately? You don’t need to ban sweets. Instead, here are three ways to enjoy sweets in a balanced way that still align with your PCOS and insulin resistance goals.

1. Remove the “bad” food label to improve blood sugars and reduce guilt

Have you ever checked in with your internal dialogue around food? Calling sweets and treats “bad” and “unhealthy” can trigger immense guilt, shame, feeling like you have failed and… overeating. In a roundabout way, this is worse for blood sugar management, as the amount of carbohydrate eaten in one sitting has the biggest impact on spiking blood sugars. Instead, when you drop the negative food labels, you side step feeling morally wrong and avoid the inevitable overeating. The end result? Much happier blood sugar levels (and relationship with food!).


2. Pair SWEETS with protein, fat and fibre for stable blood sugars

When carbohydrates are eaten with protein, fat and fibre, they break down slower and don’t spike blood sugar levels as much. So, leverage this hack and combine your favourite indulgences with these other nutrients. Bonus, pairing also minimises spikes and crashes in your energy levels or ongoing cravings afterwards. 

3. Try mindful eating to enjoy SWEETS without overeating 

Practising true mindful eating means paying full attention to our food, slowing down, eating without judgement and savouring the textures, colours, sounds, aromas and flavours of our food. The result? We feel much more satisfied, enjoy our food more and are less likely to overeat. Simple techniques like putting distractions away, sitting at the table and chewing slowly are easy starting points. Or, use our mindful eating guide and free downloadable activity for a more in-depth approach.

Ready for a Balanced Approach to Treats and Blood Sugar Management?

Managing your PCOS and insulin resistance doesn’t mean you can never eat your favourite treats again. In fact, completely banning these foods does more harm than good when it comes to blood sugar spikes and your relationship with food. Including treats mindfully and purposefully supports a happier mental head space and stable blood sugars. Personalising these tips and your overall diet can make all the difference in feeling balanced, free from guilt and confidence you are managing your PCOS and insulin resistance for the long haul. 

For one-on-one support tailored to your unique lifestyle, book an appointment with one of our Accredited Practising Dietitians. We love nothing more than helping you manage your health in a sustainable and enjoyable way. 

 

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Over 20 Dietitian-curated drool-worthy recipes, covering breakfast, lunch, dinner, dressings and snacks. Plus, a practical snack product guide with everyday eating tips and a weekly challenge list to tick off.Like a cookbook but with a twist. Because each recipe, tip and suggestion is Dietitian-approved and tested.

 

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