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PCOS food guide
PCOS food guide: Granulated white table sugar
Updated 10/17/2026
Can I eat it?
White table sugar can fit in small amounts, but it adds free sugar without fiber. Its reference GI is about 65; quantity matters.
At your table
Use a measured amount
What the numbers mean
More about blood sugar
Glycemic index (GI): Medium · 65
GI describes how quickly a food containing carbohydrates raises blood sugar in a test. It does not rate the whole meal or tell you exactly how your body will respond. The amount you eat and what you eat with it also matter.
Common questions
Is brown sugar a better PCOS choice?+
Brown sugar is also a free sugar; changing color does not provide a meaningful nutritional advantage.