Читать книгу PCOS Diet Book: How you can use the nutritional approach to deal with polycystic ovary syndrome - Theresa Cheung - Страница 37

– Look for breakfast cereals that contain no more than 5 grams of sugar per serving. The best bets are wholegrain cereals like granola/muesli, wheat flakes or hot cereal.

– Fat-free items often replace the fat with sugar, which makes them worse than their fatty counterparts for women with PCOS.

– You may think of sugar just in terms of white or brown, but there are many more forms: cane sugar, raw cane sugar, honey, treacle, syrup, molasses, dextrose, glucose, fructose, maltose, corn syrup, concentrated fruit juice, glucose syrup and other industrial sugars which are added to processed foods. They are all sugars and it is best to limit them.

– Reading labels to avoid these hidden sugars is one way of cutting down. Check the labels of your favourite sauces, spreads, cereals, cookies and desserts for hidden sugars in the form of sucrose, glucose, dextrose, fructose, maltose, lactose, honey, corn syrup and so on.

– Limit your intake of sweets, cookies, cakes, pies, doughnuts, pastries and other sweet baked goods. Eat fresh or dried fruit instead, or choose muffins or wholemeal biscuits.

– Fruit drinks, beverages and cocktails are essentially noncarbonated soda pop. Most popular brands contain only 5 to 10 per cent juice. If you do choose them, go for high-juice brands, water them down with spring water or choose freshly pressed juice and add half water to it.

– Sugar substitutes aren’t really a good idea for women with PCOS. Many metabolically-challenged people find these cause problems like headaches and stomach upsets. Best to avoid. Honey and syrups sound healthier but unfortunately they aren’t. If your food really does need sweetening, a tiny bit of sugar is OK. Better still, add natural sweeteners like fruit juice or fresh fruits, or try the herbal alternative stevia, which is very sweet-tasting with no calories. You can buy this at your local health food store.