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15 Everyday Habits That Help Me Keep My Blood Sugar Stable With PCOS Without Medication
15
items These are small everyday habits that help me keep my HbA1c stable while living with PCOS.
Disclaimer: This is not meant to be taken as medical advice, please discuss those with your personal care provider. These are swaps and systems from my lived e...
Sections
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Sugar and Drink Swaps
Blood Sugar Friendly Eating Habits
Low Spoon Meal Prep
Sugar and Drink Swaps
Small sugar swaps were the easiest place for me to start. Instead of trying extreme diets, I gradually replaced refined sugar with naturally sweet foods or less processed options.
I slowly moved away from refined white sugar toward traditional sweeteners used in many cultures, like jaggery, molasses, or honey.
Older recipes often use smaller amounts of these ingredients alongside other whole foods, which helped me rethink ho...
Switching from White Sugar to Traditional Sweeteners
Dark chocolate helps satisfy my sweet cravings without the same sugar spike I personally experience with many candy bars.
Dark Chocolate instead of High Sugar Chocolate
When I want something sweet, I try to reach for fresh fruit. It’s naturally sweet and tends to feel more filling for me than most packaged sweets. I also do not feel the heavy self loathing spiral that often comes with binging processed candy.
Fruit instead of Processed Sweets
Replacing sugary beverages with tea, black coffee, or lightly sweetened drinks made a bigger difference than I expected. Liquid sugar was adding up a lot quicker than I thought.
Tea with Honey or Unsweetened Coffee
Sparkling water gives me the fizzy satisfaction of soda without the sugar. Sometimes I add a teaspoon of jam, fresh fruit slices, or herbs, which is still far less sugar than a typical bottle of processed soda.
Sparkling Water instead of Sugary Sodas
I often add small sweet elements like pickles or dried fruit into savory meals. That way I still get sweetness throughout the day without feeling deprived or needing a large dessert later.
Using Naturally Sweet Foods in Meals
Blood Sugar Friendly Eating Habits
Instead of cutting specific foods out entirely, I focused on choosing ingredients that keep me fuller and more satisfied for longer.
Switching from white bread to low-GI or dense whole-grain breads helps me avoid quick energy crashes. Bonus points if they’re full of seeds and nuts!
Choosing Low-GI, High Fibre Bread
Whole grains and ancient grains tend to keep me full longer than refined flour or white rice. I’ve also enjoyed reconnecting with my culture’s wide variety of ancient grains before colonialism took over our lands and by extension, our bodies.
Including Whole or Ancient Grains on My Plate
Meals with good or complete protein sources like lentils, quinoa, buckwheat, chickpeas, soy, eggs, dairy, or meat tend to keep my energy steadier throughout the day.
Prioritizing Complete Protein Sources
Dates are naturally sweet but also very satisfying, which helps replace candy-style snacking for me. I often pair them with fiber or protein, like yogurt, oats, or chia pudding.
Dates ❤️
Low Spoon Meal Prep
Having PCOS and AuDHD means I rely heavily on low-effort systems. Meal prep that reduces daily decision fatigue makes healthy habits much easier to maintain.
I cook large batches of grains and freeze them in small portions so meals are easy to assemble later. They’re easy to microwave later when I have low energy or extreme fatigue.
Batch Cooking Grains
Freezing soups, marinades, curries, and other “just heat” staples means I always have something ready when my energy is low.
Frozen “Just Heat” Meals
Buying pre-cut vegetables or jarred ingredients saves time and makes it easier to cook or eat when motivation is low. I consider it the “ADHD tax” that helps me stay consistent.
Paying the ADHD Tax during Grocery Shopping
Chia mixed with water is a simple way I add fiber to my day without needing a full meal. On the days they feel like tadpole eggs, I use ground chia seeds.
Drinking Chia Water
Out of sight is truly out of mind for me. I organize my fridge so the foods I want to remember, like cut fruit, yogurt, boiled eggs, or chia/oat jars, are right at the front where I see them immediately when I open the door.
I move condiments or sau...
Designing my fridge to Help Me Make Better Food Choices