“Can I eat rice with PCOS?” I hear this question all the time.
PCOS (polycystic ovarian syndrome) is a common syndrome affecting 8 to 13% of women worldwide, with a majority of them going undiagnosed. It not only affects their hormonal health, but it also has metabolic consequences as well. Due to its complex nature, PCOS may be difficult to manage solely with medications, hence women tend to make dietary changes to manage their chronic symptoms. One such dietary change that I hear often is “cutting out rice” which may not be the easiest change to make long-term. I’m not sure how popular rice is in your country, but in Jamaica it is a staple in our everyday meals.
In this article I’ll discuss how to keep rice in your diet while still making it PCOS-friendly.
The Benefits of Rice
- Affordability
Rice is a common starch and typically one of the least expensive when compared to other carbohydrates.
- Versatile
Rice is simple to prepare and has minimal flavour on its own, so it easily absorbs spices added to it. It can also be added to a variety of meals, making it the top choice.
- Culture
In Jamaica, the typical box lunch at any cook shop is “fried chicken with rice and peas.” Of course, there are other options, but rice will surely be available at any restaurant, holiday or gathering, making it a staple in our culture.
Nutritional Facts of White Rice
1 cup of cooked white rice contains:
- 43 – 45 g of carbohydrates
- 4 g of protein
- 0 g of fat
- 0 g of fiber
The root cause of PCOS for most is Insulin Resistance, hence these women should be aware of their carbohydrate intake due to its impact on their blood sugar and insulin levels.
Lowering the intake of carbohydrates while having higher amounts of protein, fiber and unsaturated fats will be the best decision when managing insulin resistance and further improve PCOS symptoms. However, as we can see with the nutrition facts of white rice, it has relatively high amounts of carbohydrates when compared to the other macronutrients, so let’s see how can we make this work for PCOS.
Managing Rice Intake with PCOS
As we can see from the last section, rice eaten on its own may not bode well for PCOS symptoms, but the following strategies will allow you to feel good while enjoying a PCOS-friendly meal with rice.
- Portion Control
An effective way to lower your simple carbohydrate intake from rice is to simply reduce your intake of it. I generally recommend ¼, ½ or 1 cup of cooked rice per serving depending on your dietary needs. This portion limits the impact on your insulin which in turn reduces the negative effect on your hormones. It helps to consider rice as the side dish instead of the “main event” of the meal.
2. Add high fiber vegetables
If you are reducing your rice intake you will definitely need to add more volume to your meal to keep you full and ward off hunger. Some vegetables and beans are the best to add because they provide additional fiber to improve your gut health and slow the absorption of simple carbs from the rice. Here are a few veggies and beans to include:
- Broccoli
- Cabbage
- Callaloo
- Cauliflower
- Black beans
- Lentils
- Rea peas (kidney beans)
I typically recommend two cups or ½ the plate of these vegetables with rice to maximize on fiber and nutrients.
3. Increase protein intake
Protein is a type of macronutrient that helps us build muscle, improve our immune health and aid in weight management. Protein keeps us fuller due to slower digestion, which is perfect to add to your carbohydrate-rich rice. We can have more protein through these sources:
- Chicken (remove skin for less saturated fat)
- Fish (Eg. sardine, mackerel, tuna, snapper, salmon)
- Tofu
- Veggie chunks
- Lean beef (limit this due to its high saturated fat content)
- Black beans
- Chickpeas (Garbanzo beans)
- Lentils
Here is visual on how your plate will look when you make these changes
Side note: if your body feels better without rice, by all means stay away from it, but if you want to keep rice in your diet, consider making these changes and see how they work for you.
Conclusion
Polycystic Ovarian Syndrome is a hormonal and metabolic syndrome. It can be managed with medications and lifestyle modifications like diet changes. Rice is high in carbohydrates, but it can be incorporated in a PCOS-friendly diet with portion control and adequate pairings with the protein and high fiber vegetables.
Remember to consult your personal health care provider before making any dietary changes.
Let me know in the comments how you’ve managed your PCOS with or without giving up rice.
