Diet For PCOS and Insulin Insensitivity

Diet For PCOS

Experts now consider that the best type of eating plan to improve symptoms associated with PCOS and insulin insensitivity, is a low-GI diet, based on foods with a lower ranking on the glycemic index. This is because eating lower-GI meals and snacks helps to eliminate "sugar-spikes" - the sudden rises in blood-glucose due to consumption of high-GI carbs - and so reduces insulin response from the pancreas. By maintaining stable blood-glucose levels, a low-GI diet also helps to reduce the general level of insulin circulating in the bloodstream and should lead to a gradual improvement in PCOS and insulin sensitivity symptoms.

What Exactly is the Glycemic Index (GI)

The glycemic index (GI) is a new system for classifying carb foods, according to how fast they raise our blood-sugar levels. It replaces the old distinction between "simple" and "complex" carbs. The higher the GI value of a food, the faster the rise in blood glucose. The glycemic index separates foods into three general categories:

• High GI Carb Foods (GI value 70+)
  These carbohydrates cause a rapid rise in blood-glucose levels
• Medium GI Carb Foods (GI value 55-69)
  These carbohydrates cause a medium rise in blood-glucose
• Low GI Carb Foods (GI value 54 or less)
  These carbohydrates cause a slower rise in blood-sugar

What Exactly is a Low-GI Diet

Considered the best dietary option for PCOS patients, a low-GI plan is a balanced diet based on intermediate and low GI carbs, plus healthy protein and fats. It offers all the glycemic benefits of a less severe low carbohydrate diet, and all the nutritional benefits of lower-fat plans that include plenty of healthy wholegrain carbs like fruits and vegetables.

GI Benefits Obesity and Insulin Sensitivity Symptoms of PCOS

The glycemic index was designed originally to assist diabetes patients manage their blood-glucose levels. But dietitians and weight experts are now using it as a guide in the treatment of obesity, reduction of cravings and appetite swings, which makes it an ideal plan for PCOS sufferers with insulin problems. The point is, excessive intakes of high-GI carbohydrates (like sweets, white bread, white rice) cause elevated levels of glucose and insulin. By restricting these high-GI carbs, a low-GI weight loss plan is particularly effective for PCOS patients who are prone to fat storage as a result of their inability to metabolize carbohydrates.

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How to Switch to a Low GI Diet
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The basic technique for eating the low GI way is simply a "this for that" approach - ie, swapping high GI carbs for low GI carbs. You don't need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet.

• Use breakfast cereals based on oats, barley and bran
• Use breads with wholegrains, stone-ground flour, sour dough
• Reduce the amount of potatoes you eat
• Enjoy all other types of fruit and vegetables
• Use Basmati or Doongara rice
• Enjoy pasta, noodles, quinoa
• Eat plenty of salad vegetables with a vinaigrette dressing