There are many theories out there on what people with PCOS should and shouldn’t eat. It’s confusing & its irritating to figure out what is going to work best. Just like with any other diet, it depends on the person. Here is a quick rundown to the PCOS Diet Basics 
Foods to AVOID:
High GI level foods including: white rice, mashed potatoes, rice cakes, muffins, cake, MILK (raises testosterone) SOY products, bad fats (saturated), red meat & margarine.
Foods to INCLUDE:
GREENS, Fruit with low GI levels (cherries, plums, coconut, apples, pears, grapes, kiwi & oranges), Seeds, Nuts, Fish, Olive & Coconut Oil, Avocado & Grass Fed Meat.
Vitamins & Supplements are ESSENTIAL for people with PCOS. The best way is to take a multivitamin to include the following: Vitamin A, D, E, C, B1, B2, B3, B6 and B12. Folic Acid is a big one as well. From the site I’ll reference below, here are some pointers on managing your insulin levels:
- Eat wholegrain foods instead of processed, refined foods. Also, whole fruit instead of fruit juice will maintain insulin and blood sugar levels.
- Eat foods that are high in fibre as they will also cause a slower, more controlled rise in blood sugar and insulin levels.
- Incorporate legumes and vegetables in your diet as they’re high in fibre and nutrients and will manage your sugar levels.
- Combine protein and carbohydrates as protein helps to regulate the blood sugar spike caused by the carbs.
- Eat small, healthy meals more frequently to manage cravings and hunger pangs and NEVER miss breakfast!
I love this website, by a lady named Tarryn. She has a lot of good arcticles & information regarding dieting with PCOS and losing weight.
There is the option to sign up for a paid subscription and for some one-on-one coaching from her, but the free starter kit gets you access to a lot of helpful information, as well as a free diet plan. She has taken control of her PCOS & has become pregnant twice, without fertility treatments, just by controlling her diet.
HAPPY DIETING!
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