🩸 PCOS Carbs: friend, foe or formula?

Good morning. It’s Saturday, July 26, and if someone told you to "just stop eating carbs" to manage your PCOS, you officially have permission to roll your eyes so hard they time travel.

Let’s be honest: going low-carb or keto has become a default “solution” for PCOS. But for many women, it’s not sustainable, and it doesn’t address the real issue—insulin resistance.

Carbs aren’t inherently bad. In fact, they can be a powerful tool for hormone support and energy when used strategically. What most women with PCOS need is not carb elimination—it’s carb education.

This is where carb timing comes in.

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The Essentials

Listen ladies, you do not have to quit carbs to manage your PCOS.

Seriously. Put the keto cookbook down and step away from the cauliflower pizza crust.

What you do need? A strategy.

Because carbs aren’t the problem. It’s how you’re eating them—and when—that sends your insulin (and your mood, cravings, and skin) into a tailspin.

How to Eat Carbs Without the Crash (or the bloat)

Carb timing is the not-so-secret formula that helps you eat carbs in a way that keeps your insulin stable, your energy up, and your belly calm.

1. Pair carbs with protein + fat
This slows down digestion and prevents sugar spikes—which also helps with bloating.

• Unbalanced: white rice on an empty stomach

• Balanced: rice + grilled chicken + sautéed spinach + olive oil

  • Result: no crash, less puffiness

2. Eat carbs after fiber and protein
This sequence helps your body digest better, keeps your blood sugar curve gentle, and reduces that post-meal belly bulge.

• Start with a salad

• Then eat your protein + veggies

• Save the carbs for last (yes, even pasta)

3. Choose smart carbs
Refined carbs are more likely to cause bloating, gas, and inflammation. Swap them for whole, fiber-rich options your gut and hormones will love.

Better-for-you carb choices:

• Sweet potatoes

• Lentils, chickpeas

• Quinoa

• Brown or wild rice

• Sourdough (yes, really—it’s easier on digestion)

Why This Helps Reduce Bloating

When you eat unbalanced or fast-digesting carbs (especially on an empty stomach), the following sequence of event occur:

Your blood sugar spikes
→ insulin surges
→ digestion slows
→ inflammation flares
→ hello, bloating.

Balanced meals = better blood sugar = better digestion = less gas, less swelling, more comfort in your jeans.

Bonus: pairing carbs with protein and fat keeps food moving smoothly through your system and reduces fermentation in the gut (aka fewer gas bubbles = flatter belly).

The Bottom Line

Carbs aren’t the villain.
Unbalanced meals, poor digestion, and hormone chaos are.

When you learn how to time your carbs and support your insulin response, you’ll notice:
✔️ Less bloating
✔️ Fewer cravings
✔️ More energy
✔️ And yes—better periods and skin, too

You can have the carbs and the flat stomach. You just need the formula.

Updates You Can Use

> What if eating more protein could help you lose fat and balance PCOS hormones—without losing muscle? A new study says high-protein, low-cal diets may do just that, but the real question is: can it actually restore ovulation and fix your cycle for good? (More)

> Oxidative stress—which results from excess reactive oxygen species (ROS) overpowering antioxidant defenses—wreaks havoc on egg quality by damaging mitochondria, fragmenting DNA, and interrupting meiotic machinery, all of which can seriously impair fertility. (More)

Recipe of the Week

Shrimp Tacos with Mango Salsa

These Shrimp Tacos from Julia’s Album are a fresh, flavorful twist on taco night! Juicy, pan-seared shrimp are seasoned to perfection and paired with a vibrant homemade slaw made of red cabbage, cilantro, and a creamy lime dressing. Served in warm tortillas and topped with avocado or your favorite salsa, these tacos are quick, easy, and packed with bold, zesty flavor—ready in just 30 minutes! Full Recipe Available HERE.

PCOS Confessions

“I don’t exercise to punish my body anymore. I move to honor it — and that changed everything.”
— Elise, 31

“I used to think food was the enemy. Now it’s a tool — one I’m learning to use with love.”
— Alyssa, 33

“I no longer chase quick fixes. I’m playing the long game — and for the first time, I’m not burned out.”
— Keisha, 34

^{Why PCOS Queens? I want to save you the energy and time in researching and instead give you the shortcut to managing PCOS. I want to help you avoid feeling self-conscious and thinking you have to accept how things are. I want to help you overcome the worst of your symptoms, feel empowered and discover your inner strength. I want to hand you the keys to take back control of your life.}

*Disclaimer: Every women is unique, and this information is provided for educational purposes only. I share summarized research data and personal experience, but this should not be considered medical advice. Always consult your healthcare provider for guidance on your specific health needs.