Premenstrual syndrome is experienced by many women. PMS accompanied by excess weight can lead to discomfort and irritability. Eating to keep blood sugar levels in line and to balance the bodily systems can reduce the severity of PMS, as well as help the body lose those unwanted extra pounds. Eating carbs that are low on the glycemic index helps on both counts. The glycemic index is a ranking system from 0 to 100. It ranks carbohydrates by how they change the body's blood sugar levels. Foods with a high ranking are absorbed quickly and produce a notable change in the body's blood sugar. Lower ranking foods are absorbed slower and have little or no effect on the glucose level in the bloodstream.
What to Look for
Whole-grain breads are excellent forms of starches that can be included in this diet. Fresh fruits and vegetables are also good. Eat the whole fruit rather than drink the juice: this retains more of the nutrients and keeps all of the fiber content. Legumes and nuts are excellent because they have the right balance of fats to proteins, which allows the body to use them at a slower rate and keeps blood sugar levels stable. Fresh vegetables can be found at any local farmer's market, ready to be prepared at the peak level of nutritive value. Since you are buying direct from the grower there will be fewer risks of pesticides and other chemicals.
Common Pitfalls
When purchasing foods from the supermarket, buy as fresh as possible. Read labels to make sure you are getting "whole" nutrients. Cracked or split wheat does not necessarily mean that whole wheat is used. Be aware of the level of additives and preservatives in packaged foods. They can trigger chemical reactions in the brain that will offset any benefits you are getting from the natural foods you are eating. This can increase the irritability and the mood swings that often accompany PMS.
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