It is well known that diet plays an extremely important role in the management of PCOS (Polycystic Ovary Syndrome) and that the consumption of carbohydrates (including grains) is one of the most influential factors. But are all grains the same or are any types better for PCOS than others? Should you include grains in your diet and how to choose the best ones?
That’s what I’ll explain in this article where I break down for you the best types of grains and pseudograins for PCOS. I’ll also give you some practical tips on how to use them to gain the most benefits.
If you’re looking for more nutrition information for PCOS, make sure to check out my complete easy-to-follow dietary guide here: ‘The Best PCOS Diet (Ultimate Guide)‘.
While reducing the overall intake of grains in your diet can be an effective strategy to help improve PCOS (especially if your diet consists of mostly processed refined grains) it doesn’t mean that you have to cut out this food group completely out of your life.
You can still enjoy delicious dishes containing reasonable amounts of grains but there are a few things you may want to consider first if you suffer from PCOS.
Things to consider:
- Gluten
- Glycemic response
- Nutritional value
- Quality
- Quantity
• Gluten
Gluten is a common trigger for women with PCOS that may contribute to increased inflammation in the body and poor gut health. While not all women with PCOS are sensitive to gluten (the evidence is not clear), it is something to be aware of if you’re still trying to figure out the cause of your PCOS symptoms.
You can find out more about it here: ‘Does Gluten Affect PCOS & How? All You Need To Know‘
I personally don’t include gluten in my diet (even though I’m not allergic) and I do feel much better without it. However, it all comes down to your own body’s responses and food tolerances which you should always consider first. Nonetheless, I do recommend limiting your gluten intake for at least a certain period of time to see how you feel.
• Glycemic response
Since grains consist of predominantly carbohydrates they will have a significant effect on your glucose and insulin levels. If you’d like to know more about why this is important for someone with PCOS, make sure to check out my previous article ‘PCOS Insulin Resistance Explained & How To Reverse It’ where I explain it in more detail.
As with any food containing carbohydrates, all grains come with a Glycemic Index and Glycemic Load number determining how much and how quickly they increase your glucose levels. In general, you want to look for grains with low to medium GI/GL to prevent rapid spikes in your blood sugars and overproduction of insulin.
Read more: ‘The Best Carbs For PCOS (Food List)‘
• Nutritional value
Most grains in our modern diet (white bread, pasta, flour, rice) are highly refined and have a very low nutritional value (empty calories). When choosing your grains, opt for those that are whole and high in nutrients (vitamins, minerals, fiber, amino acids, antioxidants) to nourish your body, improve digestion and get additional health benefits.
• Quality
The quality of your grains is another important factor to consider as it can also affect your condition. Since most regular grains (wheat, maize, rice) are genetically modified (they are produced in enormous quantities) I highly recommend opting for the ‘wild’ versions of grains and pseudograins that may not be as commonly known in the modern diet.
Look for GMO-free and organic grains whenever possible to minimize your exposure to harmful pesticides, herbicides and other endocrine disruptors that could contribute to hormone imbalances.
• Quantity
If you decide to include grains in your diet, do so in moderation and make sure you don’t eat them ‘naked’ (on their own). Always combine grains with other good sources of protein and fat to slow down absorption, minimize glucose spikes and keep your insulin levels in check.
Which grain is best for PCOS?
In general, whole gluten-free grains and pseudo-grains can be considered best for PCOS due to their high nutrient content and low glycemic index. However, since all grains contain high amounts of carbohydrates, they should be consumed in moderation to prevent high levels of insulin in the blood.
Here’s a list of the best grains and pseudograins for PCOS.
Best grains for PCOS:
- Quinoa
- Buckwheat
- Millet
- Steel-cut oats
- Wild rice
1. Quinoa
Overall, quinoa is perhaps one of the best grains to include in your diet if you suffer from PCOS. While it’s not technically a grain but rather a seed (pseudo-grain) it can be prepared and used in cooking the same as most regular grains.
The best thing about quinoa is that it’s naturally gluten-free and in contrast to most plant foods, it is a source of all essential amino acids (complete protein). While it still consists of predominantly carbohydrates (as all grains do) it also provides a decent amount of protein, fiber, vitamins, minerals and antioxidants (more than most grains).
Due to the high content of fiber and protein, the glycemic index of quinoa is considered low and therefore won’t cause rapid changes in blood glucose levels. You can enjoy quinoa in both savory and sweet recipes as it’s very versatile and has a nice mild flavor.
I like:
Is quinoa good for PCOS?
As a general rule, quinoa is considered good for PCOS as it’s a gluten-free and nutrient-rich pseudo-grain with a low glycemic index. However, quinoa should be consumed in moderation due to its high carbohydrate content which may contribute to hyperinsulinemia in women with PCOS.
Nutritional profile:
| Serving size | 100g (cooked) |
| Calories | 120 kcal |
| Protein | 4.4g |
| Carbohydrates | 21.3g |
| Fiber | 2.8g |
| Fat | 1.9g |
| Gluten-free | ✓ |
| Glycemic index | 53 (low) |
| Glycemic load | 11.3 (medium) |
| Type | pseudograin |
2. Buckwheat
Buckwheat is another great gluten-free pseudograin for women with PCOS as it appears to be particularly rich in anti-inflammatory flavonoids. It also contains a good amount of vitamins and minerals and similarly to quinoa, it is a plant source of complete protein (containing all essential amino acids).
Buckwheat has a low glycemic index and it may help increase the feeling of fullness due to its higher fiber and protein content (in contrast to regular grains). While you can use buckwheat in most recipes (it works great as a wheat flour alternative in baking) you should be aware that it has a very unique taste that not all people find pleasant.
I personally don’t mind the typical buckwheat aftertaste but you may need to get used to it first. However, I highly recommend giving it a try as it’s such a great replacement for regular wheat products (including pasta, flour, cereals).
I like:
Is buckwheat good for PCOS?
Buckwheat is generally considered good for PCOS as it’s a gluten-free and nutrient-rich pseudo-grain with a low glycemic index. However, buckwheat should be consumed in moderation due to its high carbohydrate content which may contribute to hyperinsulinemia in women with PCOS.
Nutritional profile:
| Serving size | 100g (cooked) |
| Calories | 118 kcal |
| Protein | 4.3g |
| Carbohydrates | 21.3g |
| Fiber | 2.1g |
| Fat | 1.2g |
| Gluten-free | ✓ |
| Glycemic index | 40 (low) |
| Glycemic load | 8.5 (low) |
| Type | pseudograin |
3. Millet
Despite its lower popularity in the West, millet is a type of grain that may be another great option for women with PCOS. That’s because millet is naturally gluten-free, low GI and rich in fiber, vitamins and minerals.
While millet provides a good amount of protein (one of the highest among true grains), it is not a source of all essential amino acids (complete protein). For this reason, it is best to combine millet with other protein sources (plant or animal) containing the limiting amino acids.
Nonetheless, millet is a great versatile grain with a very neutral flavor (similar to corn). This makes millet perfect for cooking, baking and a variety of dishes. However, beware that there are different types of millet and they all have a slightly different nutritional profiles. I personally prefer pearl millet best (nutrition-wise + taste-wise).
I like:
Is millet good for PCOS?
In general, millet is considered good for PCOS as it’s a gluten-free and nutrient-rich grain with a low glycemic index. However, millet should be consumed in moderation due to its high carbohydrate content which may contribute to hyperinsulinemia in women with PCOS.
Nutritional profile:
| Serving size | 100g (cooked) |
| Calories | 119 kcal |
| Protein | 3.5g |
| Carbohydrates | 23.7g |
| Fiber | 1.3g |
| Fat | 1g |
| Gluten-free | ✓ |
| Glycemic index | 53 (low) |
| Glycemic load | 12.6 (medium) |
| Type | grain |
4. Steel-cut oats
Oats are one of the most popular (and delicious) types of grain in the world but if you suffer from PCOS you may be a bit confused about whether to include them in your diet or not. On one hand, they are really high in carbohydrates and can lead to massive blood glucose spikes. On the other hand, oats are free from gluten, high in fiber and rich in several nutrients.
The truth is that oats can still be a good option for women with PCOS but the type of oats (and their processing method) matters, too. If you want to include oats in your diet, I highly recommend opting for steel-cut/old fashion oats (rather than quick oats/rolled oats) and consuming them in their whole form whenever possible (unprocessed).
That’s because most oat products (oat milk, 1-minute oatmeals, oat flour) get quickly absorbed into the bloodstream and cause rapid spikes in blood sugar levels. However, whole unprocessed oats are much higher in dietary fiber (that was not disrupted by processing methods) and therefore take longer to digest.
I like:
Are oats good for PCOS?
As a general rule, steel-cut oats can be considered good for PCOS as they’re a gluten-free and nutrient-rich grain with a low glycemic index. However, oats should be consumed in moderation due to their high carbohydrate content which may contribute to hyperinsulinemia in women with PCOS.
Nutritional profile:
| Serving size | 100g (cooked) |
| Calories | 179 kcal |
| Protein | 6g |
| Carbohydrates | 31g |
| Fiber | 4g |
| Fat | 3g |
| Gluten-free | ✓ |
| Glycemic index | 42 (low) |
| Glycemic load | 13 (medium) |
| Type | grain |
5. Wild rice
Similarly to oats, rice is another popular gluten-free grain of which consumption may be a bit controversial in relation to PCOS. Due to its high-carbohydrate and low-fiber content (in case of white refined rice), it can lead to rapid changes in blood glucose levels and contribute to insulin resistance.
However, if you just love including rice in your recipes I highly recommend switching to wild rice instead. Interestingly, wild rice is not a form of true rice (such as basmati or jasmine) but is rather classified as pseudograin. In contrast to regular rice (including whole brown rice) it is much higher in protein and fiber but lower in calories and GI.
It’s also rich in multiple vitamins, minerals and antioxidants that may be particularly beneficial for women with PCOS. That being said, wild rice is much darker in color (black) and also slightly different in texture (chewier) and taste (stronger/earthier) than regular rice. Nonetheless, it can be easily used in most meals requiring traditional rice.
I like:
Is rice good for PCOS?
Wild rice is generally considered good for PCOS as it’s a gluten-free and nutrient-rich pseudograin with a low glycemic index. However, wild rice should be consumed in moderation due to its high carbohydrate content which may contribute to hyperinsulinemia in women with PCOS.
Nutritional profile:
| Serving size | 100g (cooked) |
| Calories | 101 kcal |
| Protein | 4g |
| Carbohydrates | 21.3g |
| Fiber | 1.8g |
| Fat | 0.3g |
| Gluten-free | ✓ |
| Glycemic index | 57 (low) |
| Glycemic load | 12.1 (medium) |
| Type | pseudograin |
Read more: ‘Best Seeds For PCOS & How To Use Them (Complete List)‘
Grains comparison:
| Quinoa | Buckwheat | Millet | Steelcut Oats | Wild rice | |
|---|---|---|---|---|---|
| Serving size | 100g (cooked) | 100g (cooked) | 100g (cooked) | 100g (cooked) | 100g (cooked) |
| Calories | 120 kcal | 118 kcal | 119 kcal | 179 kcal | 101 kcal |
| Protein | 4.4g | 4.3g | 3.5g | 6g | 4g |
| Carbs | 21.3g | 21.3g | 23.7g | 31g | 21.3g |
| Fiber | 2.8g | 2.1g | 1.3g | 4g | 1.8g |
| Fat | 1.9g | 1.2g | 1g | 3g | 0.3g |
| Gluten-free | ✓ | ✓ | ✓ | ✓ | ✓ |
| Glycemic index | 53 (low) | 40 (low) | 53 (low) | 42 (low) | 57 (low) |
| Glycemic load | 11.3 (medium) | 8.5 (low) | 12.6 (medium) | 13 (medium) | 12.1 (medium) |
| Type | pseudograin | pseudograin | grain | grain | pseudograin |
Can I eat grains with PCOS?
In general, women with PCOS can eat grains as a part of a healthy balanced diet. However, reducing the overall intake of refined and gluten-containing grains may help improve PCOS symptoms in some women with this condition. Opting for whole and low GI grains is also considered a good strategy.
Is grain-free good for PCOS?
A grain-free diet can be generally considered good for PCOS as it helps reduce the overall intake of carbohydrates and gluten which appear to be particularly beneficial for the management of this condition. However, not all women with PCOS need to adopt a grain-free diet to achieve their goals.
Pro tips:
- Don’t eat grains alone – even low GI grains shouldn’t be eaten on their own if you want to prevent drastic changes in blood glucose levels, make sure to combine them with a good source of protein and healthy fat to slow down digestion
- Opt for whole – always opt for whole minimally processed grains and pseudograins to preserve their nutrients, dietary fiber and low GI
- Eat grains last – when applicable, try to eat your grains as the last part of your meal to even lower your body’s glycemic response, I highly recommend reading ‘Glucose Revolution’ by Jessie Inchauspe to get more tips on how to flatten your glucose curve
- Buy organic – opt for organic grains whenever possible since most grains tend to be highly contaminated with pesticides, herbicides and other industrial chemicals
- Track your progress – get tested, make measurements, keep a food diary and keep a track of your progress, with enough data you’re more likely to see what strategies work for you best and it also helps you stay motivated, you can find some useful tools here ‘TOP 5 Smart Devices To Monitor & Manage PCOS‘
- Batch cook & cool down grains – cook your grains in larger quantities and keep them in the fridge to save a lot of time and effort, by cooling them down you’ll also increase their content of resistant starch which is particularly great for the health of your microbiome
- Be creative – don’t be scared to experiment with the new ‘untypical’ grains in the kitchen, you can easily recreate your favorite meals with them (you’re likely to find they taste even better)
- Avoid grain-based milk alternatives – try to avoid grain-based milk alternatives (such as oat/rice milk) as they tend to spike blood glucose levels particularly high, opt for some low-sugar milk alternatives instead (you can find the best options here: ‘Best Milk & Milk Alternatives For PCOS (The Ultimate Guide)‘)
Resources:
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- de Punder, K., & Pruimboom, L. (2013). The dietary intake of wheat and other cereal grains and their role in inflammation. Nutrients, 5(3), 771–787. https://doi.org/10.3390/nu5030771
- Diamanti-Kandarakis, E., & Dunaif, A. (2012). Insulin resistance and the polycystic ovary syndrome revisited: an update on mechanisms and implications. Endocrine reviews, 33(6), 981–1030. https://doi.org/10.1210/er.2011-1034
- Dias-Martins, A. M., Pessanha, K., Pacheco, S., Rodrigues, J., & Carvalho, C. (2018). Potential use of pearl millet (Pennisetum glaucum (L.) R. Br.) in Brazil: Food security, processing, health benefits and nutritional products. Food research international (Ottawa, Ont.), 109, 175–186. https://doi.org/10.1016/j.foodres.2018.04.023
- Giménez-Bastida, J. A., & Zieliński, H. (2015). Buckwheat as a Functional Food and Its Effects on Health. Journal of agricultural and food chemistry, 63(36), 7896–7913. https://doi.org/10.1021/acs.jafc.5b02498
- He, F. F., & Li, Y. M. (2020). Role of gut microbiota in the development of insulin resistance and the mechanism underlying polycystic ovary syndrome: a review. Journal of ovarian research, 13(1), 73. https://doi.org/10.1186/s13048-020-00670-3
- Rudnicka, E., Suchta, K., Grymowicz, M., Calik-Ksepka, A., Smolarczyk, K., Duszewska, A. M., Smolarczyk, R., & Meczekalski, B. (2021). Chronic Low Grade Inflammation in Pathogenesis of PCOS. International journal of molecular sciences, 22(7), 3789. https://doi.org/10.3390/ijms22073789
- Shang, Y., Zhou, H., Hu, M., & Feng, H. (2020). Effect of Diet on Insulin Resistance in Polycystic Ovary Syndrome. The Journal of clinical endocrinology and metabolism, 105(10), dgaa425. https://doi.org/10.1210/clinem/dgaa425
- Surendiran, G., Alsaif, M., Kapourchali, F. R., & Moghadasian, M. H. (2014). Nutritional constituents and health benefits of wild rice (Zizania spp.). Nutrition reviews, 72(4), 227–236. https://doi.org/10.1111/nure.12101
- Tosh, S. M., & Chu, Y. (2015). Systematic review of the effect of processing of whole-grain oat cereals on glycaemic response. The British journal of nutrition, 114(8), 1256–1262. https://doi.org/10.1017/S0007114515002895
- Zhang, X., Zheng, Y., Guo, Y., & Lai, Z. (2019). The Effect of Low Carbohydrate Diet on Polycystic Ovary Syndrome: A Meta-Analysis of Randomized Controlled Trials. International journal of endocrinology, 2019, 4386401. https://doi.org/10.1155/2019/4386401
- Zirak Sharkesh, E., Keshavarz, S. A., Nazari, L., & Abbasi, B. (2022). The dietary inflammatory index is directly associated with polycystic ovary syndrome: A case-control study. Clinical endocrinology, 96(5), 698–706. https://doi.org/10.1111/cen.14672