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.
2 cups/500 ml all-purpose flour
1 tablespoon/15 ml baking powder
2 teaspoons/10 ml baking soda
1 teaspoon/5 ml ground cinnamon
1/2 teaspoon/ 2.5 ml allspice
1/2 teaspoon/ 2.5 ml ground cloves
1/2 teaspoon/ 2.5 ml ground nutmeg
1/2 teaspoon/ 2.5 ml salt
1 1/2 cups/375 ml sugar
1 cup/250 ml canola oil
4 eggs
3 cups/750 ml peeled and grated carrots
1 cup/250 ml chopped pineapple
1 cup/250 ml walnuts, coarsely chopped
1/2 cup/125 ml dried cherries
1/2 cup/125 ml dried golden raisins
For the cake: With the rack in the middle position, preheat the oven to 350 degrees F (180 degrees C). Line two 8-inch (20-cm) springform pans with parchment paper. In a bowl, combine the flour, baking powder, baking soda, cinnamon, allspice, cloves, nutmeg and salt. Set aside. In another bowl, combine the sugar, oil and eggs with a whisk. Gently stir in the dry ingredients. With a spatula, gently fold in the carrots, pineapple, walnuts, cherries and raisins. Divide the batter between the pans. Bake until a toothpick inserted in the center of the cake comes out clean, about 1 hour. Cool in the pans on a rack. Run the blade of a knife around the cakes and unmold. For the frosting: In a bowl, cream the cream cheese with the butter and icing sugar with an electric mixer. Add the zest and juice and continue beating until the frosting is smooth and creamy. Spread the frosting over the top of the cakes and stack them on a platter. For the maple walnuts: In a skillet, bring the syrup to a boil. Add the walnuts and stir continuously until the syrup has crystallized around the walnuts. Pour onto a baking sheet covered with parchment paper and let cool. Garnish the cake.
Serving Size: 12
Amount Per ONE Serving | ||
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Calories 0 kcal | ||
Fat 0 g | ||
Carbohydrate 0 g | ||
Protein 0 g |
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