Supporting PCOS, type 2 diabetes and stable energy
Carbs are back on the menu.
Easy recipe ideas to protect your insulin sensitivity.
Your carbs need a plus-one… or three!
+ Protein
Slows how quickly your stomach empties, so carbs reach your bloodstream gradually.
+ Fat
Takes longer to digest and keeps the whole meal moving slowly. Think cheese, eggs, olive oil, avocado.
+ Fibre
Beans, seeds and veg form a buffer around the carbs, softening the rise and the drop after it.
Most popular
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Recipe of the week · Full English
The fry‑up, fixed.
A typical café fry-up, with bacon, sausages, a full portion of beans, white toast and a hash brown, comes to a real-life glycaemic load of around 27–30. This one swaps in halloumi, roasted tomatoes, chia-thickened beans and a single slice of grains-and-seeds sourdough. It lands at around 14: about half, with 50g of protein and around 16g of fibre.
- kcal
- ~800
- Protein
- 50g
- Carbs
- ~55g
- Fat
- ~37g
- Fibre
- ~16g
Real-life glycaemic load
Ingredients Serves 1
- 1Egg, fried
- 3Chicken sausages (~40g each)
- 50gHalloumi, sliced
- ½ tinBaked beans (~200g)
- 1 tbspChia seeds
- 1 sliceJason’s Grains & Seeds sourdough
- 150gCherry tomatoes on the vine
- PinchChilli flakes
- PinchSea salt flakes
Method
- Roast the tomatoes on the vine in the oven or air fryer until blistered, about 10 minutes.
- Cook the sausages until browned all over.
- Fry the halloumi slices in a dry pan until golden on both sides.
- Warm the beans with the chia seeds, simmering for 3–4 minutes until thick.
- Fry the egg and finish with chilli flakes.
- Toast the sourdough and plate everything up with a pinch of sea salt.
From the articles
The why behind the recipes.
Do you need to cut carbs for PCOS?
Cutting carbs is the first PCOS advice most of us see. Here's what the international PCOS guideline and the trials actually say, and why how you build the plate matters more than cutting anything out.
Read the article →It's not just your blood sugar: why insulin matters too
Every rise in blood sugar brings a rise in insulin, and insulin has jobs of its own. Here's why insulin that stays high matters, especially for PCOS, and why a full plate keeps it in check.
Read the article →What are AGEs, and why blood sugar matters beyond energy
Advanced glycation end products form when sugar sticks to proteins in the body. Here's what they are, why they matter for PCOS and diabetes, and what that means for how you cook.
Read the article →New recipes every week, worked out for you.
Watch them on Instagram, then find the macros and real-life GL for each one here.