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Peach Blog — PCOS, Explained
Practical PCOS articles from the Peach team, grounded in the 2023 International Evidence-based PCOS Guideline.
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Download on theApp StorePrenatal Vitamins and PCOS: What to Ask Before Trying
Prenatal vitamins with PCOS: which nutrients matter when trying to conceive, why B12 comes up with metformin, and questions to ask your clinician.
Multivitamins for PCOS: What to Look For on the Label
Do you need a multivitamin with PCOS? The nutrients studied in PCOS, what to check on a label, food sources first, and what to ask your clinician.
Dark Skin Patches and PCOS: Acanthosis Nigricans
Why PCOS can come with dark, velvety skin on the neck, underarms or inner thighs, what it says about insulin resistance, and when to see a clinician.
PCOS Belly Fat: Why It Happens and What Helps
Why PCOS tends to store fat around the belly, what insulin resistance and androgens have to do with it, and the eating and movement habits the evidence supports.
Keto and PCOS: What the Evidence Says (and Doesn't)
Is a keto diet good for PCOS? What the research and the 2023 guideline say, the trade-offs, and lower-carb patterns that are easier to keep.
PCOS Workouts: Strength, Walking and What Works
Exercise for PCOS: what the 2023 guideline recommends, why strength training and walking after meals both help, and a simple weekly plan for each subtype.
Supplements for PCOS: What the Evidence Says for Each
Supplements for PCOS compared: inositol, berberine, vitamin D, omega-3, magnesium, cinnamon and spearmint, what the evidence shows for each, and what to ask your clinician.
7-Day PCOS Diet Plan: Low-GL, High-Protein Meals
A 7-day PCOS diet plan built from foods rated good for insulin-resistant PCOS: protein at every meal, low-glycemic-load carbs and swaps for each subtype.
Best Protein Powder for PCOS? 3 Types Compared
Pea Protein, Whey Protein and Collagen for PCOS: glycemic load, fiber, protein and fit for each subtype, side by side.
Birth Control for PCOS: What the Pill Does and Doesn't
Birth control for PCOS: what the combined pill does for cycles, acne and hair growth, what it does not fix, side effects, and questions for your doctor.
GLP-1s for PCOS: Ozempic, Wegovy and Zepbound Explained
GLP-1 medicines for PCOS: how semaglutide (Ozempic, Wegovy) and tirzepatide (Zepbound, Mounjaro) work, what the guideline says, side effects and contraception.
Metformin for PCOS: What It Does, Weight and Side Effects
Metformin for PCOS explained: what it does for insulin resistance, what to expect for weight, common side effects, and what to ask your doctor.
Spironolactone for PCOS: Acne, Hair and What to Know
Spironolactone for PCOS: how it works on acne and unwanted hair, how long it takes, why contraception is required, side effects and what to ask your doctor.
Alcohol and PCOS: What to Know Before You Drink
Alcohol and PCOS: how drinks interact with blood sugar, sleep and medicines, and practical ways to make an occasional drink fit.
Almond Milk vs Whole Milk for PCOS: Which Is Better?
Almond Milk vs Whole Milk for PCOS: GL 4 for Whole Milk vs near zero for the other, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Anti-Inflammatory Foods for PCOS: What to Eat More Of
Foods that fit an anti-inflammatory eating pattern for PCOS, grounded in the inflammatory-subtype rules, with numbers per serving.
Banana vs Apple for PCOS: Fruit Swap Guide
Apples vs Banana for PCOS: GL 9 vs 14 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Barley vs Quinoa for PCOS: Which Grain Wins?
Barley vs Quinoa for PCOS: GL 12 vs 13 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Best Berries for PCOS? 4 Compared
Strawberries, Blueberries, Blackberries and Raspberries for PCOS: glycemic load, fiber, protein and fit for each subtype, side by side.
Best Carbs for PCOS: Low-GL Picks by Food Group
The carbohydrate foods with the lowest glycemic load per serving in each food group, from grains and legumes to fruit and starchy vegetables.
PCOS-Friendly Desserts: 7 Compared by Glycemic Load
Dark Chocolate, Milk Chocolate, Ice Cream, White Chocolate and more for PCOS: glycemic load, fiber, protein and fit for each subtype, side by side.
Best Fermented Foods for PCOS? 7 Compared
Tempeh, Greek Yogurt, Plain Kefir, Kimchi and more for PCOS: glycemic load, fiber, protein and fit for each subtype, side by side.
Best Meat for PCOS? 11 Cuts Compared
Chicken Breast, Turkey Breast, Lean Ground Beef, Pork Tenderloin and more for PCOS: glycemic load, fiber, protein and fit for each subtype, side by side.
Best Seafood for PCOS? 6 Shellfish Compared
Oysters, Shrimp, Mussels, Lobster and more for PCOS: glycemic load, fiber, protein and fit for each subtype, side by side.
Which Tea Is Best for PCOS? 4 Compared
Ginger Tea, Spearmint Tea, Green Tea and Matcha for PCOS: glycemic load, fiber, protein and fit for each subtype, side by side.
Black Beans vs Pinto Beans for PCOS: Which Is Better?
Black Beans vs Pinto Beans for PCOS: GL 7 vs 10 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Chia Seeds vs Flaxseed for PCOS: The Swap
Chia Seeds vs Flaxseed for PCOS: 2 g vs 2 g protein per serving, plus fiber and the verdict for each of the 4 PCOS subtypes.
Coconut Sugar vs White Sugar for PCOS: Which Is Better?
Coconut Sugar vs White (Table) Sugar for PCOS: GL 6 vs 8 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Dairy and PCOS: What the Evidence Says
Is dairy bad for PCOS? What the research on dairy, acne and insulin actually shows, and how to choose dairy by subtype.
Dates vs Figs for PCOS: Which Is Better?
Figs vs Dates for PCOS: GL 8 vs 13 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Foods for PCOS Weight Loss: High Protein, Fiber, Low GL
16 foods rated a good fit for insulin-resistant PCOS that bring protein or fiber at a low glycemic load, with the numbers per serving from the Peach GI table.
Gluten and PCOS: Do You Need to Go Gluten-Free?
Does going gluten-free help PCOS? What the evidence supports, when it matters (coeliac disease), and how gluten-free products compare on glycemic load.
Gut Health and PCOS: Fermented Foods and Fiber
Gut health and PCOS: what probiotic research does and doesn't show, and the fiber-rich and fermented foods that fit a PCOS plate.
Healthy Fats for PCOS: Oils, Nuts, Seeds and Fish
Which fats fit a PCOS diet: olive oil, nuts, seeds, avocado and oily fish, how they slow a meal's glucose response, and where they fit per subtype.
Honey vs Stevia for PCOS: Which Fits Better?
Stevia vs Honey for PCOS: GL 10 for Honey vs near zero for the other, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Ice Cream vs Frozen Yogurt for PCOS: Which Is Better?
Ice Cream vs Frozen Yogurt for PCOS: GL 8 vs 9 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Kefir vs Greek Yogurt for PCOS: Which Fits?
Greek Yogurt vs Plain Kefir for PCOS: GL 1 vs 4 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Lentils vs Chickpeas for PCOS: Which Is Better?
Lentils vs Chickpeas for PCOS: GL 6 vs 8 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Low-GI Eating for PCOS: A Practical Guide
How to use glycemic index and glycemic load with PCOS day to day: which numbers matter, swaps that lower the load, and where GI misleads.
PCOS Mediterranean Diet: What the Evidence Shows
The Mediterranean eating pattern and PCOS: what the research in the 2023 guideline era supports, what it looks like on a plate, and how it fits each subtype.
PCOS Acne and Diet: What Food Can and Can't Do
Can diet help PCOS acne? What the evidence says about glycemic load and dairy, and why acne is usually a clinician conversation too.
PCOS Diet Myths: 7 Claims Checked Against the Evidence
Seven common PCOS diet claims checked against the evidence: carbs, fruit, dairy, gluten, soy, detoxes and 'one PCOS diet'.
PCOS Diet on a Budget: Affordable Staples
Eating for PCOS on a budget: affordable staples like beans, oats, eggs, frozen vegetables and canned fish, with their numbers per serving.
PCOS Dinner Ideas: Protein, Fiber and Low-GL Plates
PCOS dinner ideas built on protein, fiber and low-glycemic-load sides, with the numbers per serving and swaps for every subtype.
Best Drinks for PCOS: 8 Teas, Coffees and Milks Compared
The best drinks for PCOS compared: spearmint, green and hibiscus tea, coffee, kombucha, kefir and plant milks, with sugar and glycemic load per serving.
PCOS Grocery List: 17 Foods Rated Good for All 4 Subtypes
A PCOS grocery list built from data: 17 foods rated a good fit for every PCOS subtype, grouped by aisle, with glycemic load per serving and a link to each food's page.
PCOS Meal Prep: A Simple Weekly System
A simple PCOS meal-prep system: batch proteins, low-GL starches and vegetables, with storage tips and how cooling starches changes their load.
The PCOS Plate: Build Meals Without Counting
A simple plate method for PCOS: half vegetables, a protein anchor, a lower-GL starch and some fat, with no counting and examples per subtype.
PCOS Smoothies: How to Build One That Keeps You Full
How to build a PCOS-friendly smoothie: protein base, fiber, lower-GL fruit and fats, with the numbers per ingredient.
How to Lose Weight With PCOS: What the Evidence Supports
How to lose weight with PCOS without diet culture: what the 2023 guideline supports, why a low-GI Mediterranean pattern leads the evidence, and why lean PCOS differs.
Pita vs Naan for PCOS: Which Bread Fits?
Pita Bread vs Naan for PCOS: GL 19 vs 31 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Plant-Based Protein for PCOS: Best Vegetarian Sources
Vegetarian and vegan protein for PCOS: legumes, soy, seeds and grains ranked by protein and fiber per serving, with glycemic load.
Popcorn vs Potato Chips for PCOS: Which Is Better?
Popcorn vs Potato Chips for PCOS: GL 7 vs 8 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Quinoa vs White Rice for PCOS: Which Is Better?
Quinoa vs White Rice for PCOS: GL 13 vs 31 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Reading Food Labels With PCOS: What Actually Matters
How to read a nutrition label with PCOS: added sugar, fiber, protein and ingredients, and why the calorie line is not the point here.
Salmon vs Tuna for PCOS: Which Is Better?
Tuna vs Salmon for PCOS: 26 g vs 25 g protein per serving, plus fiber and the verdict for each of the 4 PCOS subtypes.
Seed Cycling for PCOS: What the Evidence Says
Seed cycling for PCOS explained: the claim, what research exists, and how flax, pumpkin, sunflower and chia seeds fit a PCOS plate anyway.
Is Soy Bad for PCOS? Tofu, Tempeh, Edamame and Soy Milk
Is soy bad for PCOS? What the evidence says about tofu, tempeh, edamame and soy milk, their protein per serving, and how each fits the four subtypes.
Strawberries vs Blueberries for PCOS: Which Is Better?
Strawberries vs Blueberries for PCOS: GL 3 vs 9 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Sugar Cravings and PCOS: Why They Happen, What Helps
Why sugar cravings can feel stronger with PCOS and food-first ways to steady them: protein, fiber, pairing and sleep, without restriction.
Sweet Potato Fries vs French Fries for PCOS
Sweet Potato Fries vs French Fries for PCOS: GL 16 vs 27 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Tofu vs Tempeh for PCOS: Which Is Better?
Tempeh vs Tofu for PCOS: 19 g vs 8 g protein per serving, plus fiber and the verdict for each of the 4 PCOS subtypes.
Vitamin D and PCOS: Food Sources First
Vitamin D and PCOS: why it comes up, the foods that contain it, and why testing and supplements are a clinician conversation.
Whole Wheat Bread vs White Bread for PCOS: Which Is Better?
Whole Wheat Bread vs White Bread for PCOS: GL 9 vs 11 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Why Weight Loss Feels Harder With PCOS
Why weight can be harder to shift with PCOS, explained without blame: insulin resistance, hormones and sleep, and what the evidence says helps.
Zucchini Noodles vs Pasta for PCOS: Which Is Better?
Zucchini Noodles vs Pasta for PCOS: GL 1 vs 19 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Dark vs Milk Chocolate for PCOS: The Swap
Dark Chocolate vs Milk Chocolate for PCOS: GL 2 vs 7 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Eggs vs Tofu for PCOS: Protein Compared
Eggs vs Tofu for PCOS: 6 g vs 8 g protein per serving, plus fiber and the verdict for each of the 4 PCOS subtypes.
Apple Cider Vinegar for PCOS: The Evidence
Apple cider vinegar and PCOS: acetic acid and meal glucose in plain language, food-page context, and why this is not a tonic protocol. No dosing.
Basmati vs Jasmine Rice for PCOS: GI 58 vs 109
Basmati Rice vs Jasmine Rice for PCOS: GL 22 vs 46 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Eating Out with PCOS: How to Order
Eating out with PCOS without a banned-food list: protein, fiber, and slower carbs, with links to bread, rice, oil, and drink guides. Not a meal plan.
Pair Carbs with Protein for PCOS
Why pairing carbohydrate with protein and fiber shows up so often in PCOS food guidance — plate logic, not a gram target. Links to breakfast and snack ideas.
Quinoa vs Brown Rice for PCOS: Which Is Better?
Quinoa vs Brown Rice for PCOS: GL 13 vs 22 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Sleep and PCOS: Why Nights Matter
Sleep and PCOS: why rest shows up next to food pattern in the 2023 guideline, caffeine timing, and evening meals — educational, not a protocol.
Spearmint and PCOS: What Research Shows
Spearmint tea and PCOS: what the food guide already covers, how this differs from a protocol, and why androgens stay a clinician topic. No dosing.
High Fiber Foods for PCOS: 12 Picks, Grams per Serving
High fiber foods for PCOS ranked by grams of fiber per serving: beans, lentils, chickpeas, berries and more, with glycemic load and how fiber fits a PCOS plate.
Greek Yogurt vs Cottage Cheese for PCOS
Greek Yogurt vs Cottage Cheese for PCOS: GL 1 for Greek Yogurt vs near zero for the other, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Peanut Butter vs Almond Butter for PCOS: Both Low-Glycemic
Peanut Butter vs Almond Butter for PCOS: GL 1 for Peanut Butter vs near zero for the other, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Best Spreads for PCOS? 4 Compared
Hummus, Peanut Butter, Almond Butter and Avocado for PCOS: glycemic load, fiber, protein and fit for each subtype, side by side.
Best Vegetables for PCOS? 9 Compared
Asparagus, Broccoli, Cauliflower, Green Beans and more for PCOS: glycemic load, fiber, protein and fit for each subtype, side by side.
Olive Oil vs Coconut Oil for PCOS: Which Fits?
Olive Oil vs Coconut Oil for PCOS: 0 g vs 0 g protein per serving, plus fiber and the verdict for each of the 4 PCOS subtypes.
Omega-3 for PCOS: Food First, Not Pills
Omega-3 and PCOS: food-first fish and seeds, what the 2023 guideline actually supports, and why this page stays at category level with no dosing.
Sweet Potato vs Potato for PCOS: GL 13 vs 22 Per Serving
Sweet Potato vs Potatoes for PCOS: GL 13 vs 22 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Best Beans for PCOS? 7 Types Compared
Kidney Beans, Lentils, Black Beans, Baked Beans and more for PCOS: glycemic load, fiber, protein and fit for each subtype, side by side.
Which Grain Is Best for PCOS? 7 Compared
Barley, Bulgur, Quinoa, Oats and more for PCOS: glycemic load, fiber, protein and fit for each subtype, side by side.
Chickpea Pasta vs Wheat Pasta for PCOS
Chickpea Pasta vs Pasta for PCOS: GL 12 vs 19 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Resistant Starch for PCOS: Cooling Carbs
How cooling cooked rice and potatoes can raise resistant starch — a preparation note, not a protocol — with links to Peach food guides. No dosing.
Soy Milk vs Almond Milk for PCOS: 7 g vs 1 g Protein
Soy Milk vs Almond Milk for PCOS: GL 3 for Soy Milk vs near zero for the other, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Almond vs Oat Milk for PCOS: Near-Zero vs GL 11 Per Cup
Almond Milk vs Oat Milk for PCOS: GL 11 for Oat Milk vs near zero for the other, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Berberine for PCOS: What the Evidence Says
Berberine and PCOS: later-trial metabolic evidence, drug-interaction and pregnancy caveats, and why the 2023 guideline is still the safer frame. No dosing.
Best Breakfast Foods for PCOS? 8 Compared
Greek Yogurt, Sourdough Bread, Oats, Granola and more for PCOS: glycemic load, fiber, protein and fit for each subtype, side by side.
Which Oil Is Best for PCOS? 7 Compared
Canola Oil, Olive Oil, Avocado Oil, Butter and more for PCOS: glycemic load, fiber, protein and fit for each subtype, side by side.
Best Protein for PCOS? 9 Options Compared
Salmon, Eggs, Chicken Breast, Tuna and more for PCOS: glycemic load, fiber, protein and fit for each subtype, side by side.
Best Snacks for PCOS? 10 Options Compared
Hummus, Greek Yogurt, Peanut Butter, Dark Chocolate and more for PCOS: glycemic load, fiber, protein and fit for each subtype, side by side.
Brown Rice vs White Rice for PCOS: Which Is Better?
Brown Rice vs White Rice for PCOS: GL 22 vs 31 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Butter vs Ghee for PCOS: Which Fits Your Subtype?
Ghee vs Butter for PCOS: 0 g vs 0 g protein per serving, plus fiber and the verdict for each of the 4 PCOS subtypes.
Cauliflower Rice vs White Rice for PCOS
Cauliflower Rice vs White Rice for PCOS: GL 1 vs 31 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Cinnamon for PCOS: Food First, Evidence
Cinnamon and PCOS: a kitchen spice, two small trials that disagree, and why this stays food-first with no supplement protocol. Educational only.
Coffee vs Green Tea for PCOS: Which Is Better?
Green Tea vs Coffee for PCOS: 0 g vs 0.3 g protein per serving, plus fiber and the verdict for each of the 4 PCOS subtypes.
Greek Yogurt vs Regular Yogurt for PCOS: Differences
Greek Yogurt vs Regular (Sweetened) Yogurt for PCOS: GL 1 vs 3 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Honey vs Maple Syrup for PCOS: Glycemic Impact
Maple Syrup vs Honey for PCOS: GL 7 vs 10 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Magnesium for PCOS: Foods and What We Know
Magnesium and PCOS: food-first sources, why the 2023 guideline does not make this a protocol, and when a clinician conversation is the right next step.
Myo-Inositol for PCOS: Evidence by Subtype
What the 2023 PCOS guideline and later reviews actually support about myo-inositol — by subtype, category only, no dosing. Educational, not medical advice.
Oats vs Granola for PCOS: Breakfast Swap
Oats vs Granola for PCOS: GL 15 vs 16 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
High-Protein PCOS Breakfast Ideas That Keep You Steady
High-protein PCOS breakfast ideas built around eggs, Greek yogurt, oats and sourdough: five plates with protein, fiber and glycemic load per serving.
PCOS Lunch Ideas: Protein, Fiber, Pairing
PCOS lunch ideas built around a protein anchor, plants, and slower carbs — leftovers, bowls, eggs, fish, beans — with links to food guides. Not a meal plan.
PCOS Snack Ideas That Actually Hold Up
PCOS snack ideas built around protein, fiber, and pairing — yogurt, nuts, hummus, fruit, leftover protein — with links to each food guide. Not a meal plan.
Protein at Breakfast for PCOS, Explained
Why protein at breakfast shows up in PCOS food guidance — eggs, yogurt, cheese, leftovers — without gram targets. Ideas, not a protocol.
Sourdough vs White Bread for PCOS: Which Wins?
Sourdough Bread vs White Bread for PCOS: GL 8 vs 11 per serving, plus fiber, protein and the verdict for each of the 4 PCOS subtypes.
Walking After Meals for PCOS: Why It Helps
A short walk after eating is one of the simpler PCOS-adjacent habits: muscle glucose uptake, no banned foods, no protocol. Educational, not medical advice.
Which Bread Is Best for PCOS? 9 Types Compared
Rye bread fits PCOS best of 9 breads compared; whole wheat bread and bagels need care with insulin resistance. Glycemic load per slice inside.
Which Cheese Is Best for PCOS? 13 Compared
Paneer, mozzarella, ricotta and parmesan fit PCOS best of 13 cheeses compared. See protein per serving and which cheeses need care, by subtype.
Which Fish Is Best for PCOS? 7 Compared
Salmon, Sardines, Tuna, Mackerel and more for PCOS: glycemic load, fiber, protein and fit for each subtype, side by side.
Best Fruits for PCOS? 10 Options Compared
Strawberries, Peaches, Plum, Watermelon and more for PCOS: glycemic load, fiber, protein and fit for each subtype, side by side.
Which Milk Is Best for PCOS? 8 Options Compared
Soy, 2%, skim, whole and lactose-free milk fit PCOS best of 8 milks compared; oat milk needs care with insulin resistance. Numbers and subtype fit inside.
Best Nuts and Seeds for PCOS? 11 Options Compared
Hemp Seeds, Pumpkin Seeds, Peanuts, Pistachios and more for PCOS: glycemic load, fiber, protein and fit for each subtype, side by side.
Which Pasta Is Best for PCOS? 3 Types Compared
Chickpea Pasta, Pasta and Rice Noodles for PCOS: glycemic load, fiber, protein and fit for each subtype, side by side.
Which Rice Is Best for PCOS? 6 Types Compared
Wild Rice, Basmati Rice, Brown Rice, White Rice and more for PCOS: glycemic load, fiber, protein and fit for each subtype, side by side.
Best Sweetener for PCOS? 13 Options Compared
Stevia fits PCOS best of 13 sweeteners compared. Agave, coconut sugar, maple syrup and molasses need care with insulin resistance. See the numbers.
Is Yogurt Good for PCOS? 5 Types Compared
Greek Yogurt, Regular (Sweetened) Yogurt, Plain Kefir, Frozen Yogurt and more for PCOS: glycemic load, fiber, protein and fit for each subtype, side by side.
PCOS Is Now PMOS: What Actually Changed (and What Didn't)
PCOS has an official new name: PMOS (polyendocrine metabolic ovarian syndrome). Here's what changed, why, and what it means for your care today.