PCOS, or polycystic ovarian syndrome, is a disease in which small cysts form in the ovaries. It is called a "syndrome" because it affects hormonal cycles, including estrogen and insulin. Its impact on insulin subsequently affects how your body processes and metabolizes glucose. Most commonly, women with PCOS will also present insulin resistance. This means that their tissues are not sensitive to glucose and the body overproduces insulin as a reaction. Thus, it is important for you to know which foods to eat to prevent a dramatic rise in blood glucose so that you can prevent the overproduction of insulin. These foods are known as low-GI foods.
Symptoms of PCOS
Symptoms tend to vary from woman to woman. The most common symptoms are abnormal, irregular periods, acne in the face and back, weight gain and obesity (though not in every woman), and insulin resistance or poor response to glucose. Additionally, PCOS is the number one cause of infertility in women in the United States.
Treatment for PCOS
There is no absolute cure for PCOS, but there are many ways to keep the symptoms under control. Most likely, your physician will recommend medications that can help treat each symptom. Examples of these are birth control, in order to control estrogen and progesterone cycles or Metformin, to help control insulin resistance. Your physician may also recommend that you see a dietitian, who can help you determine some dietary or lifestyle changes that can also help improve your symptoms and, if you are overweight, help you with weight loss.
Low-GI Foods
When you have PCOS your body's response to insulin is sluggish. This means that when you eat foods containing carbohydrates your blood glucose will rise, but the insulin that normally helps put it away in the tissues will not function properly. As a result, your pancreas will produce more and more insulin until your tissues start taking in glucose. Chronic overworking of the pancreas can damage it and cause diabetes. So, it is important for you to choose foods that do not make your blood glucose rise so steeply. Foods that don't cause a sharp rise in blood glucose are foods with a low glycemic index, which is a measure of how much a particular food will make blood glucose rise. These foods include proteins like meat, poultry, fish and eggs, healthy fats like olive oils and canola oils, whole grains and fruits and non-starchy vegetables.
Foods to Avoid
Avoid foods that have been overly processed, as these usually are made with refined sugars and will result in a sharp rise in blood glucose levels. Also avoid white breads or rolls, candy, sweets or desserts, and foods that are too high in fat. Starchy vegetables like potatoes, carrots and corn also have a relatively high GI and should be limited. Finally, avoid sugary beverages like sodas and fruit juices, as these also cause a rapid and steep rise in blood glucose.
Other Guidelines
Try to eat five or six smaller meals throughout the day instead of two or three large ones. This will help your body become more metabolically efficient. Also, try to eat protein with every meal, as protein helps keep food in the stomach longer, delaying emptying and stretching the effect on blood glucose. Try to exercise for at least 30 minutes every day. Cardiovascular exercise like walking, running, biking and swimming are especially helpful in helping your body utilize insulin more efficiently. Finally, try to do at least 15 minutes of a weight bearing activity two or three times a week. Muscle tissue is more sensitive to insulin than fat is, so the more muscle tissue you have, the more you can improve your sensitivity to insulin.
