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Hello everyone. If you have PCOS and you’re wondering what the deal is with bread, then you’re not alone.
“Do I give up bread for PCOS or can I still have bread with PCOS?” I get these questions all the time from participants of my PCOS kitchen.
It’s best to give up gluten. But bread can remain part of a healthy PCOS diet. You just need to know which bread ingredients serve you well and which ones to avoid.
Here’s what you need to know.
Best Store Brand Breads for PCOS
Finding the right bread for a PCOS-friendly diet can be a challenge, but there are options available.
One of the top choices is Base Culture, known for using low-glycemic ingredients like flaxseed meal, arrowroot flour, psyllium husk powder, and almond flour.
Their breads, including the 7 nut and seed bread and original keto bread, are low in net carbs and high in fiber, which is beneficial for managing blood sugar levels.
Another option is Young Kobras, which offers a variety of gluten-free sourdoughs using organic ingredients.
Though they have more carbs and less fiber than Base Culture, they are still a good choice.
If you prefer homemade bread, baking mixes like Simple Mills can be a great alternative.
These mixes are easy to use and PCOS-friendly, containing ingredients like almond flour, arrowroot, and flax meal.
When preparing bread, combining it with healthy fats and proteins can further improve the glycemic response, helping to manage PCOS symptoms effectively.
How Much Bread Can I Have a Day with PCOS?
When planning a PCOS diet and including bread, keeping track of carbs is key. I typically aim for about 25 grams of net carbs per meal, which adds up to around 100 grams daily.
Let's say 25 grams come from PCOS-friendly fruits; you can distribute the remaining carbs over meals. For example, two slices of Base Culture bread have eight grams of net carbs.
You could eat up to nine slices a day, provided it's your primary carb source. One slice of Young Kobra’s original sourdough, containing 21 grams of net carbs, is a suitable serving size.
And for a dinner roll made from the Simple Mills mix, which has 10 grams of net carbs, two rolls fit nicely with a low-carb meal.
Finding bread alternatives while managing PCOS can be simpler than you think. Opt for lettuce wraps for sandwiches and burgers, or use halved bell peppers as a bread substitute.
Both are low in carbs, making them great for insulin resistance. Sweet potato toast, created by thinly slicing sweet potatoes and toasting them, is another smart swap.
Bread Alternatives for PCOS
For those who enjoy baking, there are several creative alternatives, such as cloud bread, cauliflower garlic bread, broccoli almond sandwich bread, almond flour buns, and various types of tortillas like almond flour, corn, and cauliflower.
Arepas and different quick bread options, including keto and vegan, also make great substitutes.
These alternatives can add variety and healthfulness to your diet. For more meal ideas, check out the PCOS 7-Day Meal Plan.
PCOS-Friendly Bread Recipe
Here’s one of my favorite PCOS-friendly bread recipes: a Cheesy Keto Garlic Bread that's not only delicious but also aligns with a low-carb diet.
This bread combines the goodness of coconut and almond flours with the rich flavors of garlic and cheese, creating a mouth-watering treat that satisfies those bread cravings.
Easy to make, this recipe involves preparing a keto-friendly dough, baking it, and then enhancing it with a savory garlic butter topping.
It's a perfect side dish for a variety of meals or a tasty snack on its own, especially for those managing PCOS and following a keto diet. Click here to get the full recipe
In summary, having bread while managing PCOS is fine, as long as you make smart choices.
The key is to stay away from gluten and watch the carb content. Opt for low-carb, high-fiber options or consider alternative forms of bread.
Pairing your bread with healthy fats and proteins is also beneficial, as it helps regulate blood glucose levels, which is crucial for those dealing with insulin resistance.
Next, I'll share some frequently asked questions to help clarify any further doubts.
Is bread bad for PCOS?
Not all bread is detrimental for PCOS, but many types are.
Look for gluten-free and paleo products, especially those marked as "keto". Steer clear of bread containing wheat, barley, rye, and wheat derivatives like spelt.
Is Ezekiel bread good for PCOS?
Ezekiel bread is not recommended for PCOS due to its gluten content, which should be avoided.
Is sourdough bread good for PCOS?
Gluten-free sourdough bread can fit into a PCOS diet.
Traditional sourdough, while sometimes tolerated due to reduced gluten from fermentation, is not gluten-free.
Is whole wheat bread good for PCOS?
Whole wheat bread is not advised for PCOS, as the gluten it contains overshadows its high fiber benefits.
Is multigrain bread good for PCOS?
Like whole wheat, multigrain bread contains gluten and is not ideal for PCOS, despite having a potentially lesser impact on blood glucose.
Can you eat rye bread with PCOS?
Rye bread, containing gluten, is unsuitable for those with PCOS.
What about naan bread for PCOS?
Naan bread, made from blanched wheat flour, also contains gluten and is not suitable for women with PCOS.