What to Eat to Reverse Insulin Resistance with PCOS

If you’ve been told you have insulin resistance, prediabetes or “borderline” blood sugar issues, and you also have PCOS, it’s essential to act early. But that doesn’t mean cutting carbs completely or surviving on salad.

Insulin resistance is one of the most common root drivers of PCOS symptoms. From weight gain and fatigue to missing periods and sugar cravings, blood sugar imbalance lies behind a lot of what makes PCOS feel so hard to manage.

The good news is you can improve insulin sensitivity through simple food and lifestyle strategies, no extremes required!

What Is Insulin Resistance and Why Does It Matter in PCOS?

Insulin is a hormone made by your pancreas that helps move glucose (sugar) from your blood into your cells for energy. In insulin resistance, your cells stop responding properly—so your body makes more and more insulin to compensate.

In PCOS, high insulin can:

• Disrupt ovulation and make cycles irregular

• Trigger the ovaries to produce more androgens (testosterone)

• Increase fat storage, particularly around the belly

• Drive intense sugar cravings and energy crashes

Over time, this can increase the risk of prediabetes, type 2 diabetes (NHS information here), and metabolic syndrome, especially if left unmanaged.

The First Step: Balance Blood Sugar with Every Meal

You don’t need to cut out entire food groups to reverse insulin resistance. The key is keeping your blood sugar stable across the day.

Here’s how:

1. Build Every Meal Around Protein

Protein slows down the absorption of glucose and helps you feel fuller for longer. 

Tip: Aim for 20–30g per meal. Good choices: Eggs, Greek yoghurt, tofu, lentils, tempeh, chicken, fish, quality protein powder.

2. Don’t Fear Carbs—Just Choose the Right Ones

You don’t need to avoid carbs, but quality and quantity matter. 

Tip: Choose wholefood carbs with fibre and pair them with protein and fats. Better choices: Quinoa, oats, sweet potatoes, lentils, beans, buckwheat, berries.

3. Prioritise Healthy Fats

Fats help slow digestion and support hormone production. 

Tip: Include a source of fat with each meal. Examples: Avocado, extra virgin olive oil, nuts, seeds, tahini, oily fish.

4. Load Your Plate with Fibre-Rich Veg

Fibre helps slow glucose absorption and feeds beneficial gut bacteria.

Tip: Aim for 5–7 portions of vegetables daily. Focus on leafy greens, broccoli, cauliflower, peppers, courgettes, cabbage, etc.

Meal Building Made Simple (PCOS-Friendly Plate)

Here’s a quick way to structure your meals to support insulin sensitivity:

½ plate non-starchy veg 

¼ plate protein 

¼ plate complex carbs 

Add healthy fats 

Drink water or herbal tea, avoid sugary drinks

Timing and Lifestyle Tips That Support Insulin Sensitivity

• Don’t skip meals – eat every 4–6 hours to avoid blood sugar crashes

• Take a 10-minute walk after meals – this helps lower blood sugar

• Prioritise sleep – poor sleep increases insulin resistance

• Reduce stress – high cortisol makes insulin resistance worse

• Eat earlier in the evening – late-night eating can disrupt blood sugar and hormones

Supplements That May Help (When Used Correctly)

Always speak to a practitioner before adding supplements, what’s helpful for one person may not be right for another.

Evidence-based options include:

• Myo-inositol – supports insulin sensitivity and ovulation

• Magnesium glycinate – helps with blood sugar regulation and cravings

• Omega-3 fatty acids (EPA/DHA) – anti-inflammatory and insulin supportive

• Berberine – a plant compound shown to improve insulin sensitivity (not suitable for everyone, especially if TTC)

Signs You May Be Dealing with Insulin Resistance

You don’t need a lab test to start addressing insulin resistance. Many PCOS clients I work with experience these symptoms:

• Fatigue or brain fog after meals

• Intense sugar or carb cravings

• Gaining weight easily (especially around the belly)

• Struggling to lose weight despite healthy changes

• Irregular or missing periods

• Acne or skin tags

• Blood sugar dips causing shakiness or irritability

Progress Looks Different for Everyone

You don’t need to go from takeaways to perfect overnight. Small, consistent changes to your meals and movement can reduce insulin levels, improve symptoms and restore more regular cycles over time.

Are you struggling with cravings and constant hunger? My FREE meal plan is designed for you!

If you are struggling with PCOS symptoms, balancing your blood sugar can help reduce cravings, boost energy, and keep you feeling fuller for longer.

Take the first step with my FREE nutritionist approved 5-Day Crush Cravings Meal Plan – designed to keep you satisfied while enjoying delicious, nutrient-dense meals. 

Download your free meal plan now and start feeling in control of your food choices!

Get your FREE nutritionist approved 5-Day Crush Cravings Meal Plan Here →

Want help understanding if insulin resistance is behind your PCOS symptoms?

I support women online across Manchester and the UK through my 12-week PCOS Hormone Shift Method, which includes targeted nutrition strategies, optional testing, and weekly food-first steps—no extremes or guesswork.

Book your free 30-minute discovery call or Download your Free Hormone Health Snapshot to get started.

Updated in June 2025 to reflect new PCOS research and nutrition strategies.

Disclaimer

This blog is for general information and educational purposes only. It is not intended to provide medical advice, diagnose health conditions, or replace personalised care from a qualified healthcare professional. As a BANT-registered nutritionist, I offer nutrition and lifestyle support to help manage and improve health outcomes, but I do not diagnose or treat medical conditions. Always consult your GP or healthcare provider before making changes to your diet, lifestyle, or supplements, especially if you have a medical condition, take prescription medication, or are pregnant or breastfeeding. Individual needs can vary, and what works for one person may not be appropriate for another. All information is evidence-based to the best of my ability at the time of writing, but guidance can evolve. For personalised support, please book a 1:1 consultation.