PCOS, or polycystic ovarian syndrome, is a common hormone disorder affecting five to 10 percent of American women. PCOS is characterized mainly by irregular menstrual cycles, but also acne, excess hair growth on the body and face, cysts on the ovaries and can eventually lead to fertility problems. According to PCOSupport, the underlying cause of this condition is insulin resistance, which is responsible for the high rates of overweight and obesity in these women. The right diet can help women with PCOS alleviate their symptoms and achieve and maintain a healthy weight.
PCOS and Diet
Because insulin resistance is one of the main features of PCOS, it is recommended that you choose a diet allowing insulin levels to decrease. Insulin is produced after eating, especially carbohydrate-containing foods, and is required to transport sugar from the blood into the body's cells, where it can be used for energy. For this reason, low-fat diets are not recommended for women with PCOS because their high carbohydrate content results in high insulin levels. Rather, a lower carbohydrate diet, with carbohydrates providing about 40 percent of the calorie intake, is recommended to decrease insulin levels and improve PCOS-associated symptoms.
Glycemic Index Vs. Glycemic Load
The glycemic index ranks carbohydrates according to their potential impact on blood sugar levels, while the glycemic load not only reflects the quality of the carbohydrates but also takes into account the quantity consumed. The glycemic load is calculated by multiplying the glycemic index by the amount of available carbohydrate per serving and then dividing by 100. For example, watermelon has a glycemic index of 72, which is considered high. However, because a serving contains only 6 g of carbohydrates, its glycemic load is 4.32. A glycemic load below 10 is low, between 11 and 19 is medium, and above 20 is high.
Low Glycemic-Load Diet and Weight
Excess weight is associated with insulin resistance. At least 50 percent of women with PCOS are overweight or obese. A 5- to 10-percent weight loss can greatly improve PCOS-related symptoms, according to dietitian Carol Brannon in ''Today's Dietitian.'' Low glycemic-load diets are more satiating compared to other diets, which helps decrease hunger and cravings and can therefore facilitate the weight loss process, according to the University of Sydney.
Low Glycemic-Load Diet and PCOS
Low glycemic index diets are recommended for women with PCOS, according to dietitian Martha McKittrick, and have been shown to improve menstrual cycle regularity and reduce other unpleasant symptoms associated with PCOS. The concept of glycemic load takes it one step further and allows women with PCOS to considerably reduce the impact of their diet on insulin levels. A review in the January 2007 issue of ''Women's Health'' showed that low glycemic-load diets were more beneficial with PCOS compared to other traditional diets.
Low Glycemic-Load Diet
A low glycemic-load diet is based on fiber-rich and unprocessed foods. It includes an abundance of non-starchy vegetables, a serving of protein, such as legumes, fish, poultry, lean meats, eggs, nuts or seeds, at every meal and healthy fats, such as olive or canola oil. The carbohydrates included in a low glycemic-load diet should have a low glycemic index, such as whole-grain, stone-ground wheat bread, pasta, barley, quinoa, oat flakes, temperate climate fruits, low-fat milk or yogurt, and be consumed in small amounts, representing about 40 percent of the total calorie intake.
