Best gluten-free flours for PCOS
Discover the best gluten-free flours for PCOS that help manage blood sugar and provide essential nutrients for hormonal balance
Recipe by /contributors/kemp-minifie After sampling hundreds of brownies in the Gourmet magazine test kitchens, along with baking countless more at home (my first was from the cult classic Betty Crocker's Cook Book for Boys and Girls), I feel qualified t
This recipe includes superfoods such as:
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.
3 ounces unsweetened chocolate (100 percent cacao), chopped
1 1/2 sticks (12 tablespoons) unsalted butter, cut into pieces
1 1/2 cups sugar
3 large eggs
1 1/2 teaspoons pure vanilla extract
1/2 teaspoon salt (if you have fine sea salt, use it)
1/2 cup all-purpose flour
1/4 cup unsweetened cocoa (any type, as long as it's unsweetened)
3/4 cup walnuts, chopped
Special equipment: 8-inch square baking pan
Heat oven to 325 °F with rack in middle. Lightly grease or butter pan and line with crisscrossed sheets of parchment or foil, leaving a 1-inch overhang.
Melt chocolate with butter in a large metal bowl set over a pan of simmering water, stirring occasionally, until smooth. Remove bowl from pan and let cool 5 minutes.
Add sugar and whisk well.
Add eggs, 1 at a time, whisking well after each addition, and whisk mixture vigorously until smooth and cohesive.
Whisk in vanilla and salt.
Add flour and cocoa and stir with whisk until incorporated and batter is smooth.
Fold in nuts with a rubber spatula.
Spread batter evenly in pan and bake until a wooden pick comes out clean, about 40 minutes.
Cool brownies completely in pan on a rack.
To remove them easily from the pan, use the parchment overhangs to lift the brownies, still on the parchment, from the pan. Cut brownies into serving pieces.
Serving Size: 16
Amount Per ONE Serving | ||
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Calories 0 kcal | ||
Fat 0 g | ||
Carbohydrate 0 g | ||
Protein 0 g |
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