PCOS, or polycystic ovary syndrome, is a common hormone disorder that affects roughly 5-10% of women. One of the main symptoms of PCOS is insulin resistance or prediabetes, which means that the body has a hard time processing carbohydrates and blood sugar levels tend to run high. This often leads to questions around what foods are suitable for a PCOS-friendly diet, including the perennially popular food – pizza.
Pizza is traditionally high in carbohydrates from the dough and loaded with cheese. At first glance, it may seem like a food that should be avoided with PCOS. However, there are ways to enjoy pizza in moderation as part of a healthy PCOS diet.
Can You Eat Pizza with PCOS?
The short answer is yes, you can eat pizza with PCOS. However, portion control and ingredient choices are key. Here are some tips for enjoying pizza with PCOS:
- Opt for thin crust instead of thick, bready crusts
- Load up on veggie toppings like onions, mushrooms, tomatoes, etc.
- Go easy on high-fat meats like pepperoni and sausage
- Ask for less cheese or choose veggie pizza without cheese
- Stick to one slice of pizza or less
- Avoid the dips and choose salad as a side instead of fries or garlic bread
Choosing veggie toppings over meats and limiting cheese is a great way to reduce calories, saturated fat, and carbs when eating pizza with PCOS. Thin crust makes a carb-conscious choice over thick crust. And avoiding heavy dips or sides will prevent excess calories. Portion control is also key – stick to just one slice.
PCOS Diet Guidelines
To better understand whether pizza can be part of a PCOS diet, let’s look at some of the general diet guidelines recommended for managing PCOS:
- Lower glycemic index foods: Focus on foods that have a low glycemic load and won’t spike blood sugar levels. This includes non-starchy vegetables, fruits, lean proteins, nuts, seeds, and whole intact grains.
- High fiber: 30-40g of fiber per day from fruits, vegetables, whole grains, legumes, etc. Fiber helps improve insulin sensitivity.
- Portion control: Manage portions to prevent excess weight gain, which exacerbates PCOS symptoms. Fill half your plate with non-starchy vegetables.
- Healthy fats: Include sources like olive oil, avocado, nuts, seeds, and fatty fish. Avoid trans and saturated fats.
- Adequate protein: Eat lean protein foods to help improve satiety and keep blood sugar stable. Good options include eggs, poultry, fish, legumes, Greek yogurt, etc.
- Avoid added sugars: Limit sweets, sugary drinks, and desserts which can worsen insulin resistance.
Following these guidelines will help manage blood sugar and reduce PCOS symptoms related to insulin resistance. Now let’s look at how pizza fits into the plan.
The Carb and Calorie Content of Pizza
Here is the carb, calorie, and macro nutrient content in one slice of pizza:
| Food | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| 1 slice (1/8th 14” pizza) cheese pizza | 285 | 30g | 12g | 12g |
| 1 slice (1/8th 14” pizza) pepperoni pizza | 340 | 32g | 15g | 15g |
| 1 slice (1/8th 14” pizza) veggie pizza | 220 | 25g | 10g | 8g |
As you can see, a slice of pizza ranges from about 220-340 calories and 25-32g net carbs depending on the toppings. Cheese and pepperoni pizza tends to be higher in calories, carbs, and fat compared to veggie pizza.
Portion Size Matters
Consuming an entire 14” pizza by yourself would add up to 1400-1700 calories and 150-200g net carbs. That would use up the majority of your daily carb intake in one meal! By sticking to just 1 slice or less, you can enjoy pizza while controlling portions.
Crust Choices
You can further reduce the carb content by opting for thin crust instead of thick, which has less dough and carbs:
| Crust Type | Carbs |
|---|---|
| Thin crust (1/8th of 14” pizza) | 25g |
| Thick crust (1/8th of 14” pizza) | 40g |
| Cauliflower crust (1/8th of 14” pizza) | 15g |
Cauliflower crust is the lowest carb option, providing just 15g net carbs per slice. But even thin crust at 25g carbs can fit into your daily carb target when eating just one slice.
Tips for Making Pizza More PCOS-Friendly
Here are some easy tips for modifying your pizza to make it work for your PCOS diet:
Choose Vegetables Toppings
Load up your pizza with veggie toppings instead of fatty meats. Some good options include:
- Onions
- Tomatoes
- Bell peppers
- Mushrooms
- Spinach
- Zucchini
- Eggplant
- Artichokes
- Broccoli
Vegetable toppings add nutrients like vitamins, minerals, and antioxidants without spiking blood sugar.
Limit High-Fat Cheese
Order light cheese or half the regular amount. Stick to 1-2 ounces max. Or try veggie pizza without cheese.
Spice It Up
Use spices to add flavor instead of fat. Choices like oregano, basil, garlic, and chili flakes can make veggie pizza taste great without extra grease.
DIY Healthy Pizza
Make healthy pizza at home using:
- Cauliflower thin crust or low-carb tortilla
- Tomato sauce seasoned with herbs and spices
- Lots of vegetable toppings
- Light sprinkling of cheese
- Drizzle of olive oil
Homemade pizza allows you to control the ingredients and nutrition. Make it on the lighter side while still satisfying the pizza craving.
Stick to One Slice
No matter what type of pizza you get, portion control is key. Limit yourself to one slice of pizza or less to keep calories, carbs, fat, and sodium in check.
Pair with a Salad
Accompany your slice of pizza with a big tossed salad with vinaigrette dressing. The non-starchy vegetables and fiber help balance the meal.
Avoid Wings, Dips, and Sides
Say no to extras like buffalo wings, garlic bread, and creamy dips which add excess calories and fat. Stick to your single slice.
Healthier Pizza Choices for PCOS
If dining out, here are some of the healthier pizza options:
1. Neapolitan Style
Features a thin, crisp crust with fresh mozzarella cheese and tomato sauce. Less dough than a thicker crust pizza.
2. Veggie Pizza
Load up on sliced veggies instead of meat and go easy on the cheese.
3. Margherita Pizza
Fresh tomatoes, basil, mozzarella – a light combo.
4. Caesar Salad Pizza
Romaine lettuce, chicken breast, Parmesan cheese, and Caesar dressing.
5. BBQ Chicken Pizza
Diced grilled chicken, red onion, cilantro, BBQ sauce. Easy on the cheese.
6. Greek Pizza
Artichokes, tomatoes, olives, and onions with hummus instead of tomato sauce.
Is Pizza Good or Bad for PCOS?
Overall, occasional pizza can be part of a healthy PCOS diet if you follow smart guidelines, like:
- Choosing thin crust over thick, bready crust
- Opting for veggie toppings instead of extra cheese and fatty meats
- Limiting yourself to just one slice
- Pairing it with a salad instead of fries or garlic bread
- Avoiding unhealthy side dishes and dips
The right modifications allow you to enjoy pizza while keeping calories, carbs, and fat under control and staying consistent with a PCOS-friendly diet. While pizza is not the best option for PCOS on a regular basis, enjoying a slice occasionally will likely not impact PCOS management when built into an overall healthy diet.
Sample PCOS Meal Plan with Pizza
Here is a sample 1500 calorie PCOS meal plan that includes pizza:
Breakfast
- 2 eggs scrambled with 1 cup spinach and 1 oz feta cheese
- 1 small grapefruit
Lunch
- Tuna salad: 3 oz tuna with lettuce, tomato, onion, 1 Tbsp olive oil mayo
- 5 whole grain crackers
- 1 oz mixed nuts
Dinner
- 1 slice vegetable pizza (thin crust)
- Side salad with vinaigrette
Snacks
- 1 medium apple
- 1 stick mozzarella string cheese
This sample day allows you to work in pizza for dinner while still meeting PCOS nutrition targets. The total macros and calories for the day are:
| Macronutrient | Grams | Daily Target for PCOS |
|---|---|---|
| Carbs | 115g | 45-60% calories |
| Protein | 75g | 20-30% calories |
| Fat | 50g | 15-25% calories |
| Calories | 1500 | Deficit for weight loss |
This meal plan fits within the PCOS diet recommendations, allowing you to enjoy pizza in moderation as part of your menu. The rest of the meals focus on lean proteins, healthy fats, high-fiber carbs, and vegetables to balance your nutrient intake.
PCOS-Friendly Homemade Pizza Recipe
When you’re craving pizza, this veggie pizza recipe is a great PCOS-friendly choice you can make at home:
Ingredients
Crust:
- 1 medium cauliflower head, riced
- 2 eggs
- 1/4 cup shredded Parmesan
- Italian seasoning
Pizza sauce:
- 1 (8 oz) can tomato sauce
- 1 garlic clove, minced
- Onion powder
- Oregano
- Basil
- Salt and pepper to taste
Toppings:
- 1/2 cup mushrooms, sliced
- 1/2 cup zucchini rounds
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, sliced
- 1/4 cup black olives, sliced
- 1/4 cup bell pepper, diced
- 2 tbsp fresh basil, chopped
- 1/4 cup mozzarella cheese
Instructions
- Preheat oven to 400°F. Grease a pizza pan or baking sheet.
- In a bowl, mix cauliflower rice, eggs, Parmesan, and Italian seasoning. Press into prepared pan.
- Bake crust for 10 minutes. Remove from oven.
- Spread tomato sauce over crust and sprinkle with garlic, onion powder, oregano, basil, salt, and pepper.
- Top with sliced vegetables and olives.
- Sprinkle with mozzarella and basil.
- Bake for 15 minutes until pizza is heated through and cheese is melted.
- Slice and serve immediately. Makes 4 servings.
Nutrition Info Per Serving
- 220 calories
- 16g carbs
- 4g fiber
- 12g net carbs
- 15g protein
- 11g fat
This cauliflower crust veggie pizza provides a PCOS-friendly alternative to traditional pizza. Load it up with your favorite vegetable toppings!
Conclusion
Overall, pizza can be part of a healthy PCOS diet when focusing on sensible portion sizes, veggie toppings, and thin crust options. Sticking to just one slice at a time prevents going overboard on carbs, calories, and fat. Pair your pizza with a nutrient-dense salad and avoid unhealthy extras like wings and dips. Making veggie pizza at home using cauliflower crust or other low-carb alternatives allows you to control the nutrition content. While pizza is not recommended daily, enjoying the occasional slice can fit into an overall balanced PCOS diet and meal plan.