Frequently Asked Questions (FAQs)

Can I have quinoa?

Quinoa is a grain and is not recommended.Cauliflower rice is a great alternative.

Can I have rice?

Rice is a grain and is not recommended.Cauliflower rice is a great alternative.

Can I bake a cake with almond flour or coconut flour?

We recommend limiting nuts and seeds to 1-2 oz per day. If you grind1-2 oz of nuts or seeds into flour, it would yield too small of an amount to use for baking.Coconut flour can be used sparingly, but baking in general should be limited.

Do you recommend inositol?

Inositol, or myo-inositol, is a carbocyclic sugar that works by increasing insulin sensitivity. While we certainly do not discourage inositol, it is less likely to be needed if following this plan because insulin secretion is reduced by avoiding insulinogenic foods like added sugar, grains and dairy products.

Can I have cauliflower pizza crust?

Pizza crust made with cauliflower is allowed on this plan, however,most cauliflower crusts available at grocery stores include rice flour or wheat flour.In addition, recipes for cauliflower crusts include large amounts of cheese.Be sure to check the label or recipes for ingredients.

Can I use cassava flour?

Cassava is considered a starch.

Can I take inulin?

Inulin is not digested by humans and passes through the digestive system intact.Therefore, it does not have an effect on blood sugar or insulin levels and may be used on this plan.

Why do you recommend women with PCOS avoid starches and dairy?

Research has shown that starch-based foods and most dairy products(specifically dairy products with whey) are highly insulin ogenic compared to non-starchy vegetables and fruits.Because the majority of women with PCOS are insulin resistant, and testosterone in women with PCOS is directly related to high insulin levels, it is recommended that women with PCOS avoid foods that cause the body to secrete large amounts of insulin.

What do you consider a starch?

Starches include all grains (including whole grains), pasta, bread,tortillas, crackers, cereals, potatoes, beans and pulses, starchy vegetables and corn.

Why do you recommend avoiding dairy but allow an ounce of cheese?

Research has shown that whey is highly insulinogenic, meaning that the body secretes a large amount of insulin following the consumption of whey protein.Casein, the other component of dairy products, is not as insulinogenic. Because cheese and greek yogurt are mostly casein, they are allowed in limited amounts. Milk, regular yogurt, cottage cheese,and other types of dairy are not allowed as these products include whey protein.

Can I use Greek yogurt?

Research has shown that whey is highly insulinogenic, meaning that the body secretes a large amount of insulin following consumption of whey protein. Casein, the other component of dairy products, is not as insulinogenic. Because cheese and full fat Greek yogurt are mostly casein and fat, they are allowed in limited amounts. Milk, regular yogurt, cottage cheese and other types of dairy are not allowed as these products include whey protein.

Why is red wine ok?

An important component of any diet is the ability to sustain it and a glass of red wine can sometimes feel like a treat. Dry red wine has very few natural sugars (approximately 5g per glass) and research shows it has health benefits in small amounts.Cheers!

Why is dark chocolate ok?

An important component of any diet is the ability to sustain it and the occasional piece of dark chocolate is a treat. Dark chocolate(>75% cocoa) has very few natural sugars and research shows it has health benefits in small amounts (up to 1oz per day).

Can I use low carb baking flour?

Most low carb baking flour is based on cassava flour (a starch) or ground nuts.We recommend limiting nuts and seeds to 1-2 oz per day.If you grind 1-2 oz of nuts or seeds into flour, it would yield too small of an amount to use for baking. You may bake with coconut flour or milled flax seed, but baking in general should be limited.

How is this diet plan different than the ketogenic diet?

This plan is a lower carbohydrate diet focused on eating healthy foods rich in fiber and nutrients that do not cause a large amount of insulin to be secreted.The ketogenic diet is based solely on eating a specific number of carbohydrates each day (typically <20g per day, or the amount in one large apple), regardless of whether those carbohydrate-free foods are healthful.An important component of any diet is the ability to sustain it, and while the ketogenic diet may lead to weight loss due to the complete removal of carbohydrates, the strict counting of carbohydrates and side effects make it less likely to be sustainable. For women with PCOS, it is not necessary to completely remove carbohydrates, but to focus instead on those carbohydrates that elicit a lower amount of insulin to be secreted.

Does the PCOS Diet work for women without PCOS?

While we did not study this diet plan in patients without PCOS, it should theoretically work in any person with insulin resistance. This diet plan is based on healthy foods that are high in fiber and nutrients, but do not cause a large amount of insulin to be secreted.

Does the diet work for men too?

While we did not study this diet plan in men, many of the husbands of our study participants followed the diet and were very successful.

Is there a protein powder that is recommended on this plan?

Egg white protein powder and hemp seed protein powder are ok to use on this plan.