Is Fruit Bad for PCOS?

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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 lower glycemic index.

Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects the ovaries. Diet and exercise are important components of managing PCOS. People with PCOS need to pay attention to how foods affect their blood sugar levels because insulin resistance occurs 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.

What Is PCOS?

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:

  • Infertility (inability to get pregnant)
  • High levels of androgens (hormones) that cause excessive body or facial hair
  • Development of cysts (small fluid-filled sacs) in the ovaries

People with PCOS are at higher risk of developing type 2 diabetes. In fact, more than half of those with PCOS will develop diabetes by the time they are 40 years old.

How Does Fruit Affect PCOS?

When people with PCOS eat carbohydrates it 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 of carbohydrates. They are:

  • Fructose: This is a naturally occurring sugar that is not as easily digested as sucrose. Therefore, it has different effects on the body.
  • Fiber: This carb can't be digested and it slows down the absorption of fructose, so its effect on blood sugar and insulin levels is much slower. Additionally, the longer digestion time means fruits are more filling and satisfying than sugary food and drink sources. This helps reduce the risk of overconsumption.

Fruit also has a range of vitamins, minerals, and antioxidants. These nutrients can help improve PCOS and insulin resistance and 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.

As outlined in the Dietary Guidelines for Americans, exact recommendations for daily fruit intake vary by age. Generally speaking, adults should aim for about 2 cups each day. At least half should come from whole fruits rather than 100% juice.

If you have PCOS and are on a lower-carb diet, this may be different for you. Talk to your doctor or nutritionist to 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 lower glycemic 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 have soluble 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 mostly heart-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, strawberries have 40, and blueberries have 53. Their deep red and purple colors indicate that they're rich in antioxidants, 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 manage blood sugar levels. 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:

  • Apricots, dried
  • Bananas, over-ripe
  • Figs, dried
  • Lychee, canned in syrup
  • Peaches, canned in heavy syrup
  • Raisins

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 in potassium, 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.

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 carbohydrate. See the list below for examples of fruit portions that contain about 15g of carbs:

  • 1 small apple
  • 1 medium orange, pear, or tangerine
  • 1/2 medium banana
  • 1/2 medium grapefruit
  • 1 cup berries (or, depending on the size of berries, 3/4c blueberries or 1 -1/4c strawberries)
  • 1/2 cup of diced or pureed fruit
  • 1/2 cup of 100% fruit juice
  • 1/4 cup dried fruit

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.

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

  • What is the best diet for PCOS?

    A healthy eating plan can help manage PCOS symptoms. Start by choosing a variety of foods from all food groups, including fruits, vegetables, grains, protein foods, and dairy. Look for healthy fats to add to your diet, like olive oil, avocados, fish, almonds, and walnuts. Talk to your doctor or dietitian for help with creating a plan that works for you.

  • What foods should you avoid with PCOS?

    Avoid sugary snacks and refined carbohydrates, which can cause an imbalance in insulin levels. These include processed foods like white bread and white rice. You can help improve PCOS symptoms by limiting these foods and replacing them with high-fiber, low-sugar carbohydrates, like whole-grain bread and brown rice.

17 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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Angela Grassi, MS, RDN, LDN

By Angela Grassi, MS, RDN, LDN
 Angela Grassi, MS, RDN, LDN, is the founder of the PCOS Nutrition Center.