12 PCOS snacks for weight loss: Curb hunger, balance hormones, and lose weight

Women with polycystic ovary syndrome (PCOS) often face issues such as insulin resistance, increased appetite, and inflammation, which can complicate weight management. As a result, maintaining a healthy weight can become challenging, but choosing the right PCOS snacks can make a significant difference.

Snacking wisely can help balance blood sugar levels, control hunger, and reduce cravings, thus supporting weight loss.

Here is a comprehensive guide to 12 healthy PCOS snacks that support weight loss while nourishing your body.

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PCOS-friendly snack ideas

Key Takeaways

• PCOS is a hormonal disorder that can affect metabolism, making it more difficult for some women to lose weight.
• Focusing on low-glycemic, high-fiber, and nutrient-rich PCOS snacks won’t spike blood sugar and will support steady energy levels.
• Vegetables like carrots, celery, cucumber, and bell peppers are low in calories, high in fiber, and rich in vitamins, making them suitable options for snacking.
• Eggs, lean meat, edamame, and cheese are fantastic sources of high-quality protein, which supports hormone balance.
• Nuts and seeds are a powerhouse of healthy fats, protein, and essential minerals, which reduce inflammation and oxidative stress associated with PCOS.
• Chia seeds, almonds, avocado, and fish are rich in omega-3 fatty acids, making them an excellent choice for PCOS-friendly snacks.
• Healthy PCOS snack ideas involve combining protein, healthy fats, and fiber to create a balanced snack that’s satiating, nutritious, and easy on blood sugar levels.

Understanding PCOS and snacking needs

PCOS is a hormonal disorder that can affect metabolism, making it more difficult for some women to lose weight. [1]

Insulin resistance is common in PCOS, which can lead to elevated blood sugar levels and, consequently, higher insulin levels that promote fat storage, leading to weight gain. [2]

For this reason, it’s important to focus on low-glycemic, high-fiber, and nutrient-rich PCOS Snacks that won’t spike blood sugar and will support steady energy levels.

Here are the top 12 snack options to keep you full, support balanced hormones, and assist with weight loss.

Top 12 healthy PCOS snacks for PCOS weight loss

Greek yogurt with berries and chia seeds

Greek yogurt is one of the best insulin-resistance PCOS snacks as it is rich in protein, which helps with satiety and keeps blood sugar levels steady.

Adding low-glycemic fruits like berries can provide antioxidants and fiber, while chia seeds offer omega-3 fatty acids that support inflammation reduction, which is beneficial for managing PCOS-induced insulin resistance. [3]

How to prepare:

• Combine one cup of unsweetened Greek yogurt with a handful of berries (like blueberries, strawberries, or raspberries).
• Sprinkle one tablespoon of chia seeds for added fiber and omega-3 fats.
• Optional: Add a sprinkle of cinnamon, which can help regulate blood sugar.

Benefits:

This PCOS-friendly snack provides a mix of protein, fiber, and healthy fats. It’s low in sugar but high in antioxidants and nutrients that support hormone balance and weight management.

Apple slices with almond butter

Apples are high in fiber and have a low glycemic index, both of which are crucial properties that make them good snacks for PCOS. When paired with almond butter, which is rich in protein and healthy fats, this snack becomes more filling and prevents blood sugar spikes. [4]

How to prepare:

• Slice one medium apple and serve with one to two tablespoons of almond butter.
• Look for almond butter with no added sugar or salt for maximum health benefits.

Benefits:

The fiber in apples and healthy fats in almond butter make this a nutrient-dense snack that helps curb cravings and provides long-lasting energy. This can allow you to stick to a low-calorie diet and lose weight easily.

Veggie sticks with hummus

Vegetables like carrots, celery, cucumber, and bell peppers are low in calories, high in fiber, and rich in vitamins, making them the best snacks for PCOS. Hummus, made from chickpeas, is high in protein and fiber, which helps support satiety and steady blood sugar levels. [5]

How to Prepare:

• Slice your favorite vegetables (such as cucumbers, carrots, and bell peppers).
• Pair with 2 or 3 tablespoons of hummus.

Benefits:

The combination of fiber and protein in chickpeas and vitamins in vegetables is both filling and nutritious, ideal for PCOS-friendly snacking.

Hard-boiled eggs with avocado

Eggs are a fantastic source of high-quality protein and essential nutrients like choline, which supports hormone production. This is why eggs are a must on the list of PCOS snacks to buy. [6]

Avocado provides heart-healthy monounsaturated fats and fiber, adding creaminess and more sustenance to the snack. [7]

How to prepare:

• Hard boil one or two eggs.
• Slice a quarter to half of an avocado and serve alongside the eggs.
• Sprinkle with a pinch of salt, pepper, or a dash of hot sauce for extra flavor.

Benefits:

This snack is packed with protein, healthy fats, and essential nutrients. The combination of eggs and avocado provides sustained energy without spiking blood sugar, making it one of the perfect PCOS snacks for weight management.

Cottage cheese with flax seeds and berries

Cottage cheese is rich in protein and calcium, which can be beneficial for PCOS, as calcium plays a role in hormone regulation. Adding flaxseeds introduces fiber and plant-based omega-3s, which can help manage inflammation, support heart health, and promote fat burning. [8]

How to Prepare:

• Take a half-cup of cottage cheese.
• Top with one tablespoon of ground flax seeds and a handful of berries (such as blueberries or raspberries).

Benefits:

This snack offers a good balance of protein, fiber, and healthy fats. Flaxseeds offer a variety of other PCOS snack ideas as they contain fiber and lignans, which support estrogen balance - a key benefit for managing PCOS symptoms and supporting weight loss.

Almonds and pumpkin seeds

Nuts and seeds are a powerhouse of healthy fats, protein, and essential minerals like magnesium and zinc. Magnesium, found in both almonds and pumpkin seeds, may support insulin sensitivity and reduce cravings, thus making it easier for you to lose weight. [9]

How to Prepare:

• Combine a quarter cup of raw almonds and a quarter cup of pumpkin seeds.
• For variety, you can add a sprinkle of cinnamon or a few dried cranberries for flavor (but keep added sugar low).

Benefits:

This is one of the best healthy snacks for PCOS, especially for women who are often outdoors or traveling. This snack is easy to carry on the go, providing healthy fats, protein, and important minerals. It can help curb hunger and provide a steady source of energy without spiking blood sugar.

Smoothie with protein powder, spinach, and berries

Smoothies are convenient and customizable PCOS snacks. You can consider adding a high-quality protein powder to balance blood sugar levels and control cravings. Adding spinach provides fiber and nutrients without adding many calories, while berries add sweetness and antioxidants. [10]

How to Prepare:

• Blend one cup of unsweetened almond milk or coconut milk with a handful of spinach, a half-cup of frozen berries, and a scoop of protein powder (look for a low-carb option).
• Add a tablespoon of chia or flax seeds for extra fiber and healthy fats.

Benefits:

This smoothie is low in sugar and provides a balanced mix of protein, fiber, and healthy fats. It’s one of the good snacks for PCOS for women looking for a quick, nutrient-dense option that can keep them full for hours.

Turkey or chicken roll-ups with veggies

Lean protein from turkey or chicken breast can be incredibly satiating, helping you stay full and avoid binge eating. Adding crunchy vegetables like cucumber or bell pepper gives texture and extra fiber. [11]

How to Prepare:

• Take two to three slices of turkey or chicken breast (look for nitrate-free options).
• Place thinly sliced cucumbers or bell peppers in the center, roll up, and secure with a toothpick.

Benefits:

This high-protein, low-carb snack is easy to prepare and offers a satisfying crunch with minimal calories. The protein and fiber combination offers many other PCOS snack ideas as it supports weight management by curbing cravings and reducing appetite.

Chia pudding

Chia seeds can be added to the list of PCOS snacks to buy as they are rich in fiber, protein, and omega-3 fatty acids. The favorable nutritional profile of chia seeds makes them an excellent choice for PCOS-friendly snacks, especially for women struggling with weight gain and infertility. [12]

Chia pudding is easy to prepare in advance and can be flavored with spices like cinnamon or vanilla.

How to Prepare:

• Combine three tablespoons of chia seeds with one cup of unsweetened almond or coconut milk.
• Stir well and let it sit in the fridge for at least two hours or overnight.
• Add a handful of berries or a few nuts on top for extra flavor.

Benefits:

Chia pudding is low in carbs but high in fiber, which can aid digestion and help you feel full. The healthy fats in chia seeds can also reduce inflammation, lower insulin resistance, and improve fertility.

Edamame with sea salt

Edamame, or young soybeans, are high in plant-based protein and fiber. They provide a filling snack option that’s easy to prepare and full of nutrients that can support insulin sensitivity and stimulate fat burning. [13]

How to Prepare:

• Boil one cup of edamame for 3-5 minutes or microwave it if using frozen edamame.
• Sprinkle with a pinch of sea salt or other seasoning of your choice.

Benefits:

This protein-rich PCOS snack helps balance blood sugar levels and keeps you feeling full. Edamame is also a great source of magnesium, which is beneficial for PCOS as it can help manage cravings and support dietary efforts to lose weight.

Dark Chocolate and Walnuts

For a sweet treat, pairing a small amount of dark chocolate with walnuts can satisfy cravings while offering antioxidants and healthy fats.

Dark chocolate with 70% or higher cocoa content is lower in sugar and high in beneficial polyphenols.  Polyphenols produce a natural antioxidant and anti-inflammatory effect, protecting the ovaries from potential damage.

The anti-inflammatory effect can also reduce chronic inflammation at the cellular level, supporting the utilization of stubborn body fat. [14]

How to prepare:

• Pair a small serving (about one ounce) of dark chocolate with a handful of walnuts.
• Look for unsweetened dark chocolate or low-sugar varieties for the best benefits.

Benefits:

This combination provides a balance of fats, fiber, and antioxidants, which can reduce cravings and support heart health. The walnuts add protein and omega-3 fatty acids, making them one of the most satisfying PCOS snacks to buy.

Cucumber and smoked salmon bites

Seafood like salmon provides healthy omega-3 fats, which support heart health and reduce inflammation responsible for triggering insulin resistance. This makes salmon a great choice for insulin resistance PCOS snacks. [15]

Pairing it with cucumber adds crunch and fiber, creating a refreshing and low-calorie snack.

How to Prepare:

• Slice cucumber into rounds and top each round with a small piece of smoked salmon.
• Garnish with a dollop of Greek yogurt or a sprinkle of dill for added flavor.

Benefits:

This snack is high in protein, low in carbs, and packed with anti-inflammatory omega-3s. The combination of cucumber and salmon is light yet filling, ideal for healthy snacks for PCOS.

The bottom line

Choosing the right PCOS snacks can make a substantial impact on managing PCOS and supporting weight loss. By focusing on nutrient-dense, low-glycemic snacks containing protein, fiber, and healthy fats, you can enjoy satisfying foods that control cravings and stabilize blood sugar levels.

These PCOS snack ideas offer a wide range of flavors and textures, making it easy to stick to a healthy diet and lose weight without feeling deprived. Incorporating these snacks into your daily routine can contribute to better health and long-term weight management.

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