Gluten- Free Flour Options for PCOS

 

Gluten is the name for a group of proteins found in grains like wheat, barley, and rye. Gluten provides texture, retains moisture, and promotes elasticity to bread and other baked goods.

Everyday foods that commonly contain gluten include:

    • Pasta
    • Bread
    • Crackers
    • Cookies
    • Pastries
    • Cakes or Pies
    • Cereal
    • Beer
If you have polycystic ovary syndrome (PCOS), chances are you may have considered following a gluten-free diet. Gluten and PCOS is a hot topic among the internet and social media. Some websites warn against eating gluten and claim it may cause hormone imbalances, inflammation, and worsening insulin resistance. Others argue that there is no research to support a gluten-free diet for women with PCOS. 

Currently, there are no research studies to support a blanket gluten-free diet recommendation for all women with PCOS. Many women with PCOS report feeling better on a gluten-free diet; however, this may be related to eating less refined carbohydrates or hidden gluten sensitivity.

While the debate goes on, here are 5 gluten free flour options to help you choose from in the meanwhile! 

  1. Jowar/ Sorghum : The sorghum grain is high in fiber and protein, which can help slow sugar absorption. It also contains an abundance of the mineral iron, as well as antioxidants that help you fight inflammation. It has a light color and texture, as well as a mild, sweet flavor.

  2. Amaranth: It’s rich in fiber, protein and the micronutrients manganese, magnesium, phosphorus, iron and selenium. These nutrients aid brain function, bone health and DNA synthesis

  3. Millet: It is a starchy, protein-rich grain. It provides plenty of phosphorus and magnesium — and finger millet packs more calcium than any other cereal. Millet is a gluten-free grain that’s rich in antioxidants, soluble fiber, and protein. In particular, it may lower cholesterol and blood sugar levels.

  4. Buckwheat:  It is one of the few natural sources D-chiro-Inositol (DCI), a compound that may provide interesting health benefits for women suffering from polycystic ovary syndrome (PCOS) and related conditions such as hirsutism or insulin resistance.

  5. Soya: The information on soya for PCOS is rather conflicting but here's our take on it! Soya flour is made from Soybeans which are a rich source of plant-based protein and fat. The high fiber content is good for your gut health. It is rich in vitamin K1, folate, copper, manganese, phosphorus, and thiamine. Soya can have multiple health benefits if consumed correctly.

    When including soy into your diet, keep these things in mind:

  • Choose whole food sources, like soybeans or edamame, to get the most benefit. Avoid processed versions like soy protein isolate or soybean oil.
  • If you include soy into your diet, include no more than 2-3 servings per week.