Use this swap guide to lower your meal’s glycemic load or remove an ingredient that drives inflammation/saturated fat - both essential in managing PCOS.
| If you usually have… | Swap to… | Why this helps |
|---|---|---|
| 1 cup white rice | ½ cup brown or red rice + ½ cup veggies | Cuts the meal’s glycemic load by almost half and adds fibre for steadier insulin. |
| Sugary milk tea | Home-brewed black/green tea with a splash of milk and stevia | Eliminates the sugar surge; tea polyphenols may further support insulin sensitivity. |
| Two white-bread pandesal | One whole-wheat pandesal + one boiled egg, • Whole Wheat Pandesal with Cheese or Peanut Butter: Use cheddar cheese or peanut butter as a nutrient-dense spread. | |
| • Pandesal with Hummus or Tuna Spread: Opt for a healthier, protein-rich spread like hummus, tuna, roast chicken left-overs or egg. | Whole grains lower GI; added protein blunts the glucose rise and keeps you full longer. | |
| Sweet breakfast cereal | Overnight rolled oats with fresh fruit | Oats provide soluble fibre that slows carbohydrate absorption; may add chia for healthy fat and more fibre. |
| Bottled fruit juice | One whole orange or 1 cup mangoes + plain water + ice | Keeps the fruit’s fibre intact and roughly halves the sugar load, leading to a flatter insulin curve. |
| Fried processed meat | Roast chicken (no skin) | ↓ Unhealthy fats, ↓ sodium |
| Instant pancit canton | Bihon with veg & tofu, •Vegetable Soup | |
| • Instant noodles with mushroom (enoki or shitake) and egg | More fiber, plant protein | |
| Chichirya / Chips | Air-popped popcorn, roasted chickpeas/edamame, or baked kamote wedges, • Salted Nuts | |
| • Baked Potato or Sweet Potato Chips | ||
| • Salad (lettuce, cucumber, mango (optional) with Kani/Egg and Sesame dressing | Swaps saturated-fat–laden, high-sodium snack for options with more fibre, less oil, and slower-digesting carbs - helping curb cravings without spiking insulin. | |
| Other sugary beverages (softdrinks etc) | • Lemon or Cucumber Infused Water | |
| • Buko Juice (Fresh Coconut Water) | ||
| • Sugar-free beverages | Natural. refreshing, and hydrating. Same taste but with no added sugar or calories |
Note: Processed meats and instant noodles do have a low GI, but they are still high in sodium, saturated fat, and additives. For heart-healthy, anti-inflammatory eating, limit them and lean on the swaps above instead.
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Goal:
Experience - rather than just read about - how a simple swap flattens your blood-sugar curve and curbs cravings.
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©️Grace Banal, MSc, RND
Learn more: gracebanaldietitian.com
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