What is the Glycemic Index? The Glycemic Index (GI) is a system that ranks foods on a scale from 1 to 100 based on their effect on blood-sugar levels. If you want to check it out, you can view the Glycemic Index here.
Avoid High GI Carbs: Food that have high GI ratings result in a rapid rise of blood sugar levels, which triggers the pancreas to release a large amount of insulin. Even though insulin is essential for the body to be able to use blood sugar for energy, high amounts of it can lead to resistance, obesity, and a spike in your PCOS symptoms.
High GI Foods to Avoid:
- Sugary drinks
- Processed foods
- Starches such as potatoes,
- White rice and pasta
- White bread
- Rice cakes
- Baked goods (muffins, cakes, cupcakes and cookies)
Skip the Dairy and Soy: Aside from the high carbohydrate content of milk, dairy products contain a whole mess of added hormones that women with PCOS don’t need. But did you know that consuming soy can be just as detrimental to women with PCOS as dairy? Soy contains phytoestrogens, which get stored in our cells and convert into testosterone. These elevated levels are the cause of PCOS symptoms, such as male pattern baldness, excess body hair growth, and can cause a disruption in both menstrual cycles and ovulation. Soy is also known to inhibit thyroid function. That could be a huge insult to our metabolism.
Include More Green Leafy Vegetables and Low Glycemic Fruit In Your Diet: Leafy greens have more nutrients per calorie than any other food out there. They are rich in vitamins, such as Vitamin B, K , C and E. They are also chock full of iron, calcium, potassium and magnesium! Adding more fruit to your diet in the form of berries or grapefruit can help to increase your fiber intake, as well as give you a ton of other vitamins and nutrients. Some women tend to steer clear of fruit due to the all-natural sugar, but as long as you choose low GI fruits, you will be fine!
Try to eat as much organic foods as you can: Organic foods are synthetic hormone free. Consuming foods that contain these have been known to disrupt hormone balance, which is something women with PCOS definitely do not need! An organic diet ensures that getting the nutrients that you need without any additional toxins, and it can drastically help improve symptoms of PCOS.