A hormone imbalance that includes glucose intolerance and insulin resistance causes polycystic ovary syndrome, according to the U.S. National Library of Medicine. PCOS may contribute to infertility, obesity and certain cancers. Even a 5 percent weight loss can alleviate these problems, but doing so can be difficult. Low-glycemic foods help stabilize blood-sugar levels, which can aid in weight loss efforts and help control PCOS symptoms.
Increase Fiber
Fiber decelerates the speed at which your body processes sugar, which helps improve blood sugar levels, according to the Mayo Clinic. Choose high-fiber breads and cereals for breakfast. Eat a serving of nuts or seeds as a snack. Opt for whole-grain pasta or brown rice at dinner. High-fiber foods take longer to chew. This gives your brain more time to register that your stomach is full. The density of these foods helps you to feel full longer, as well, so that you are less prone to unplanned snacking.
Select Nonstarchy Produce
Generally, fruits and vegetables are good choices for snacks and meals for anyone trying to lose weight. When you have PCOS, though, you should opt for those with a lower glycemic index. Girls Health, a service of the U.S. Department of Health and Human Services, recommends fresh fruits or unsweetened canned varieties packed in water, as well as nonstarchy vegetables, such as carrots, celery or tomatoes. Avoid peeling produce when possible to increase the amounts of fiber and nutrients you are eating.
Add Protein
PCOS patients should include protein with every meal or snack, according to the University of Illinois. Protein stabilizes blood sugar, so pairing it with high-fiber foods, which often contain carbohydrates, is beneficial. Spread peanut butter on whole-grain toast or apple slices. Top a salad with a diced hard-boiled egg or sunflower seeds. Snack on low-fat string cheese or jerky. Opt for lean meats and plant-based proteins.
Limit Fat, Sugar and Salt Intake
There will be times when you have a sweet tooth or are craving a crunchy snack. Girls Health recommends sweet treats such as fresh fruit or sugar-free gelatin and pudding. Crunch on something nourishing, such as whole-grain crackers or carrot sticks. The University of Illinois suggests seasoning foods with herbs or lemon juice in place of salt and selecting foods cooked with unsaturated oils such as olive or canola. There is no need to forgo snacks completely. Simply seek healthier alternatives.
Member Comments