Best Protein Powder for PCOS: Fueling Your Health
Discover the top protein powders for managing PCOS. Learn about their benefits, how to choose the right one, and tips for incorporating them into your diet.
This recipe includes superfoods such as:
Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.
Walnuts are an excellent addition to the diet for managing PCOS symptoms. These nutrient-dense nuts are packed with healthy fats, protein, fiber, and essential vitamins and minerals. But what makes walnuts particularly beneficial for individuals with PCOS?
Walnuts are one of the best plant-based sources of omega-3 fatty acids, which are known for their anti-inflammatory properties. Reducing inflammation is crucial for managing PCOS symptoms, as chronic inflammation can exacerbate hormonal imbalances. Omega-3s also support heart health, which is important since women with PCOS are at a higher risk of cardiovascular issues.
Walnuts are rich in magnesium, a mineral that plays a key role in regulating insulin levels and improving insulin sensitivity. Magnesium also helps reduce inflammation and supports muscle and nerve function. Adequate magnesium intake can help manage blood sugar levels and reduce the risk of type 2 diabetes, which is commonly associated with PCOS.
The high fiber content in walnuts helps regulate digestion and maintain stable blood sugar levels. Fiber also promotes a feeling of fullness, which can aid in weight management, a crucial aspect of managing PCOS. Including walnuts in your diet can help prevent overeating and support digestive health.
Walnuts are loaded with antioxidants, which help protect the body from oxidative stress and damage caused by free radicals. This is particularly beneficial for individuals with PCOS, as oxidative stress can worsen symptoms and lead to further health complications. Antioxidants in walnuts support overall health and can help mitigate some of the negative effects of PCOS.
You might wonder, "How can I include walnuts in my meals?" Here are some ideas:
Another common question is, "Can I eat walnuts every day?" Yes, you can include walnuts in your daily diet, but moderation is key. While walnuts are high in calories due to their fat content, these are healthy fats that provide numerous health benefits. Aim for a small handful (about 1 ounce) per day as part of a balanced diet.
Walnuts are also a sustainable food choice. They are grown in various regions and have a lower environmental impact compared to many other nuts. Choosing walnuts supports sustainable farming practices and provides a nutritious, eco-friendly option for your diet.
In summary, walnuts are a highly nutritious food that offers numerous health benefits for managing PCOS. Their omega-3 fatty acids, magnesium, fiber, and antioxidants support heart health, reduce inflammation, improve insulin sensitivity, and promote overall well-being. With their versatility and delicious taste, walnuts are an excellent addition to any diet focused on PCOS management.
1 cup mashed overripe bananas (about 3 small bananas)
3/4 cup packed dark brown sugar
1 large egg
1/4 cup milk
1/2 teaspoon pure vanilla extract
1 stick plus 1 tablespoon unsalted butter, melted and cooled slightly
2 cups all-purpose flour
2 1/4 teaspoon baking powder
1 teaspoon kosher salt
1 teaspoon ground cinnamon
1 cup walnuts, toasted and coarsely chopped
2 tablespoons granulated sugar
Preheat the oven to 350 ° and line a 12-cup muffin tin with paper or foil liners. In a large bowl, mix the mashed bananas with the brown sugar, egg, milk, vanilla and all but 1 tablespoon of the melted butter. In a medium bowl, whisk the flour with the baking powder, salt and 1/2 teaspoon of the cinnamon. Add the dry ingredients to the banana mixture and whisk until the batter is evenly moistened. Stir in 3/4 cup of the chopped walnuts. Spoon the batter into the prepared muffins cups.
In a small bowl, mix the granulated sugar with the remaining 1/4 teaspoon of ground cinnamon and 1/4 cup of chopped walnuts. Add the remaining 1 tablespoon of melted butter and mix gently until moist crumbs form. Sprinkle each muffin with some of the streusel.
Bake the muffins for about 25 minutes, until a toothpick inserted in the centers comes out clean with a few moist crumbs attached. Let the muffins cool in the tin for 10 minutes before turning them out onto a rack to cool completely.
Serving Size: 12
Amount Per ONE Serving | ||
---|---|---|
Calories 0 kcal | ||
Fat 0 g | ||
Carbohydrate 0 g | ||
Protein 0 g |
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