PCOS, Menopause, or Thyroid? Stop Guessing — Here's Exactly What Your Body Needs to Lose the Weight Finally

Trying to understand how to manage your blood sugar successfully can feel overwhelming, especially when managing PCOS, Menopause and or Thyroid health. Below you will find a brief outline of foods and or herbs that can act as a guide for you in supporting the body's insulin levels.

 Table 1.0 - Foods to support blood sugar

Foods	Blood Sugar Support	When to eat?
Berries (all types)	Improve insulin sensitivity; fibre slows glucose absorption	Eat for breakfast or as a snack
Green/Granny Smith Apples	Pectin forms gel that slows glucose release	Eat for breakfast or as a snack
Avocado	Healthy fat slows gastric emptying and reduces inflammation	Eat with lunch and dinner
Quinoa	Complete protein + fibre = slow glucose release; magnesium supports insulin receptor function	Eat with lunch and dinner
Wild rice	Lower GI than white rice; rich in magnesium and B vitamins for energy metabolism	Eat with lunch and dinner
Leafy greens (kale, spinach, dandelion)	Magnesium improves insulin sensitivity; chlorophyll chelates toxins; folate supports cellular energy	Eat with lunch or dinner
Cucumber	96% water flushes glucose metabolites.	Eat with lunch or dinner
Celery	Natural diuretic reduces insulin-driven water retention	Eat with lunch or dinner
Butternut squash	Beta-carotene; moderate GI with high fibre; provides slow-release energy without glucose spikes	Eat with lunch or dinner
Walnuts	Reduce post-meal glucose response when eaten before meals	Eat as a snack from lunchtime
Hemp seeds	Complete protein — all 9 essential amino acids; omega-3/6 in ideal anti-inflammatory ratio; zinc and magnesium	Add to breakfast or part of a snack
Pumpkin seeds	Highest plant-source zinc	Add to breakfast or part of a snack
Key lime / Lemon	Citrate improves insulin sensitivity; alkaline-forming despite acidity	Add to water on an empty stomach first thing in the morning and use it to infuse water throughout the day
Tomatoes (cooked)	Lycopene inhibits insulin resistance pathways; potassium supports electrolyte balance; anti-inflammatory	Eat with breakfast, lunch, and or dinner
Bladderwrack	iodine for thyroid; chromium supports glucose metabolism	Drink as a tea

 To learn more about how you can add these foods to your plate, please check out our recipe section.