There are real whole grains and faux whole grains out there. It’s important to be on your guard, as real, fiber-rich whole grains should be part of a healthy balanced diet to help you better manage your weight and the symptoms of PCOS.

Brown-colored bread or crackers labeled "multi-grain" or "cracked wheat" may seem appealing, but they are often made mostly from refined white flour.

The only reliable guide to ensuring that your choice is a true whole grain is to check the ingredients list. Look out for the term "whole" or "whole grain," which should precede the grain's name, as in "whole grain rye." Then you'll know you're getting the real thing.

Grab a few different crackers or breads that look good to you and compare the labels. Soon enough you’ll be a pro and know just how to spot the good grains. Plus you’ll learn other useful information like how much salt is average for a serving of crackers or which cheeses have the least fat.

Understanding food labels will be a great benefit to you in learning more and more about how to spot quality foods.

The "high" from eating certain carbohydrate-rich foods may lead to compulsive overeating comparable to alcohol binges and smoking. This food habit creates weight gain that can exacerbate the symptoms of polycystic ovarian syndrome (PCOS).

A desire for a particular food can become so overwhelming that it no longer seems to be a simple choice between eating and not eating. With carb addiction, a person uses food to feel better and eats regularly when they are not hungry.
 
High glycemic index (GI) foods like sugary treats, white bread and potatoes tend to be more addictive than low GI offerings like legumes, green vegetables and some whole grains. For instance, do you think you personally are more likely to crave a cookie or a salad?

We typically don’t think of food as addictive, but there are striking similarities between food addiction and tobacco and alcohol addiction. All are often characterized by consuming increasing amounts over time, having difficulty cutting back, and withdrawal symptoms.
 
Addictive drugs like alcohol and nicotine, as well as certain foods, can affect neurotransmitters - the brain chemicals that regulate mood. Chief among these neurotransmitters is dopamine, which creates the "high."  It is important to find other ways to stimulate your dopamine neurotransmitters so that the solution is no longer eating.

Controlling weight to better manage your PCOS symptoms doesn't mean all snacks are off the agenda. Indeed, many healthy snacks can be your allies.

Reach for some delicious fresh fruit or open a can of pears packed in their own juice the next time you're in the mood for a candy bar.

A handful of healthy, omega-3-rich walnuts can quickly take the edge off hunger and so can some carrots with a black bean dip or maybe some lean protein like a hard-boiled egg.

Also, try grabbing some products that come already portion-controlled for you, like small packets of almonds or containers of yogurt.  Or if you’re a do-it-yourself type, buy in bulk and portion out your snacks on your own when you get home.  Do it right away so that the snack is convenient for you and you don't end up just grabbing the big bag.