PCOS tool

PCOS Food Swaps: Lower-GL Alternatives for 66 Foods

66 foods, each with a swap you can make instead and the glycemic load (GL) of a typical serving on both sides. Swaps come from the same food group where possible, so rice swaps to rice and bread to bread. Serving sizes differ between foods; check a portion in the glycemic load calculator.

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• Jasmine RiceGL 46 per serving. Swap for: Wild Rice (GL 17); Basmati Rice (GL 22); Brown Rice (GL 22)
• Sushi RiceGL 36 per serving. Swap for: Wild Rice (GL 17)
• NaanGL 31 per serving. Swap for: Rye Bread (GL 8); Sourdough Bread (GL 8); Gluten-Free Bread (GL 10)
• White RiceGL 31 per serving. Swap for: Quinoa (GL 13); Barley (GL 12); Wild Rice (GL 17); Brown Rice (GL 22)
• French FriesGL 27 per serving. Swap for: Sweet Potato (GL 13); Butternut Squash (GL 8); Carrots (GL 2); Cauliflower
• BagelsGL 25 per serving. Swap for: Sourdough Bread (GL 8); Rye Bread (GL 8); Whole Wheat Bread (GL 9)
• Rice NoodlesGL 23 per serving. Swap for: Chickpea Pasta (GL 12)
• Brown RiceGL 22 per serving. Swap for: Quinoa (GL 13); Barley (GL 12); Bulgur (GL 12); Wild Rice (GL 17)
• PotatoesGL 22 per serving. Swap for: Cauliflower; Sweet Potato (GL 13); Butternut Squash (GL 8)
• CouscousGL 21 per serving. Swap for: Bulgur (GL 12); Quinoa (GL 13); Barley (GL 12)
• DonutsGL 21 per serving. Swap for: Dark Chocolate (GL 2); White Chocolate (GL 8); Milk Chocolate (GL 7)
• CornflakesGL 20 per serving. Swap for: Oats (GL 15); Buckwheat (GL 16); Greek Yogurt (GL 1)
• FarroGL 20 per serving. Swap for: Barley (GL 12); Bulgur (GL 12); Quinoa (GL 13)
• PastaGL 19 per serving. Swap for: Lentils (GL 6); Chickpeas (GL 8); Zucchini
• Pita BreadGL 19 per serving. Swap for: Rye Bread (GL 8); Sourdough Bread (GL 8); Gluten-Free Bread (GL 10)
• English MuffinsGL 18 per serving. Swap for: Rye Bread (GL 8); Sourdough Bread (GL 8); Gluten-Free Bread (GL 10)
• Wild RiceGL 17 per serving. Swap for: Barley (GL 12); Quinoa (GL 13); Bulgur (GL 12)
• BuckwheatGL 16 per serving. Swap for: Barley (GL 12); Bulgur (GL 12); Quinoa (GL 13)
• GranolaGL 16 per serving. Swap for: Oats (GL 15); Almonds; Chia Seeds; Pumpkin Seeds
• CrackersGL 15 per serving. Swap for: Popcorn (GL 7); Almonds; Rye Bread (GL 8); Pistachios (GL 1)
• OatsGL 15 per serving. Swap for: Greek Yogurt (GL 1); Sourdough Bread (GL 8)
• BananaGL 14 per serving. Swap for: Strawberries (GL 3); Blueberries (GL 9); Apples (GL 9); Kiwi (GL 5)
• CornGL 14 per serving. Swap for: Edamame; Green Peas (GL 4); Green Beans; Black Beans (GL 7)
• GrapesGL 14 per serving. Swap for: Cherries (GL 9); Strawberries (GL 3); Blueberries (GL 9)
• RaisinsGL 14 per serving. Swap for: Dried Apricots (GL 7); Blueberries (GL 9); Strawberries (GL 3)
• DatesGL 13 per serving. Swap for: Dried Apricots (GL 7); Figs (GL 8); Dark Chocolate (GL 2)
• Sweet PotatoGL 13 per serving. Swap for: Butternut Squash (GL 8); Carrots (GL 2); Cauliflower
• CookiesGL 11 per serving. Swap for: Dark Chocolate (GL 2); Milk Chocolate (GL 7)
• Granola BarsGL 11 per serving. Swap for: Protein Bars (GL 7); Almonds; Pistachios (GL 1); Dark Chocolate (GL 2)
• MangoGL 11 per serving. Swap for: Strawberries (GL 3); Kiwi (GL 5); Pomegranate (GL 4)
• Oat MilkGL 11 per serving. Swap for: Soy Milk (GL 3); Almond Milk; 2% (Reduced-Fat) Milk (GL 4)
• PineappleGL 11 per serving. Swap for: Kiwi (GL 5); Strawberries (GL 3); Oranges (GL 5)
• HoneyGL 10 per serving. Swap for: Maple Syrup (GL 7); Monk Fruit Sweetener; Stevia
• Frozen YogurtGL 9 per serving. Swap for: Greek Yogurt (GL 1); Plain Kefir (GL 4); Strawberries (GL 3)
• Whole Wheat BreadGL 9 per serving. Swap for: Rye Bread (GL 8); Sourdough Bread (GL 8)
• Brown SugarGL 8 per serving. Swap for: Coconut Sugar (GL 6); Monk Fruit Sweetener; Stevia
• Butternut SquashGL 8 per serving. Swap for: Cauliflower; Carrots (GL 2); Zucchini
• FigsGL 8 per serving. Swap for: Dried Apricots (GL 7); Pomegranate (GL 4); Strawberries (GL 3)
• Ice CreamGL 8 per serving. Swap for: Greek Yogurt (GL 1); Dark Chocolate (GL 2); Strawberries (GL 3)
• PapayaGL 8 per serving. Swap for: Kiwi (GL 5); Strawberries (GL 3); Oranges (GL 5)
• White (Table) SugarGL 8 per serving. Swap for: Monk Fruit Sweetener; Stevia; Coconut Sugar (GL 6)
• Maple SyrupGL 7 per serving. Swap for: Monk Fruit Sweetener; Stevia
• Protein BarsGL 7 per serving. Swap for: Almonds; Pistachios (GL 1); Greek Yogurt (GL 1)
• Coconut SugarGL 6 per serving. Swap for: Monk Fruit Sweetener; Stevia
• ApplesauceGL 5 per serving. Swap for: Strawberries (GL 3)
• BeetsGL 5 per serving. Swap for: Carrots (GL 2); Cauliflower
• Lactose-Free MilkGL 5 per serving. Swap for: Soy Milk (GL 3); Almond Milk
• ButtermilkGL 4 per serving. Swap for: Plain Kefir (GL 4); Greek Yogurt (GL 1)
• Whole MilkGL 4 per serving. Swap for: 2% (Reduced-Fat) Milk (GL 4); Soy Milk (GL 3); Almond Milk
• CashewsGL 2 per serving. Swap for: Almonds; Pistachios (GL 1); Walnuts
• Peanut ButterGL 1 per serving. Swap for: Almonds; Avocado
• Almond MilkSwap for: Soy Milk (GL 3); 2% (Reduced-Fat) Milk (GL 4)
• ButterSwap for: Olive Oil; Avocado Oil; Avocado
• Cheddar CheeseSwap for: Mozzarella Cheese; Feta Cheese; Parmesan Cheese
• CheeseSwap for: Cottage Cheese; Mozzarella Cheese; Ricotta Cheese; Feta Cheese
• Coconut Milk (drink)Swap for: Soy Milk (GL 3); Almond Milk; 2% (Reduced-Fat) Milk (GL 4)
• Coconut OilSwap for: Olive Oil; Avocado Oil
• Feta CheeseSwap for: Cottage Cheese; Mozzarella Cheese
• GheeSwap for: Olive Oil; Avocado Oil
• Lean Ground BeefSwap for: Turkey Breast; Lentils (GL 6); Tempeh
• LettuceSwap for: Spinach; Kale; Cabbage
• Ricotta CheeseSwap for: Cottage Cheese; Greek Yogurt (GL 1)
• Sunflower SeedsSwap for: Pumpkin Seeds; Hemp Seeds; Flaxseed
• TofuSwap for: Tempeh; Edamame
• TunaSwap for: Sardines; Salmon
• White Fish (Cod/Tilapia)Swap for: Salmon; Sardines

Numbers are per typical serving from the glycemic index chart for PCOS; estimate the glycemic load of your own portion. A lower GL is one factor; each food's page gives its verdict for all four PCOS subtypes.