As many as 5 percent to 10 percent of American women of all ages are diagnosed with PCOS, or polycystic ovary syndrome. This endocrine, or hormonal, disorder is the leading cause of infertility, and also can cause a multitude of unpleasant side effects such as multiple cysts on the ovaries, a disrupted menstrual cycle, acne, depression, weight gain, oily skin, breathing problems while sleeping, excessive and abnormal hair growth on the body, pain in the lower abdomen and pelvis, and skin discoloration.
Insulin Resistance
PCOS experts now agree that the fundamental problem underlying this hormonal imbalance is insulin resistance. Insulin is the hormone produced by the pancreas that is responsible for keeping blood sugar levels in balance, but women with PCOS have very high levels of insulin in their blood, which is called hyperinsulinemia, and their cells appear to be resistant to the action of insulin. In other words, these women are not sensitive to insulin and their body does not respond to it the way it should. Hyperinsulinemia seems to be the culprit in PCOS and adopting a proper healthy diet to normalize blood insulin levels can help alleviate the symptoms associated with this condition.
Carbohydrate Intake
Of the three main nutrients found in foods -- protein, fat and carbohydrate -- carbohydrate is the one that causes the largest rise in blood sugar levels and later results in the largest release of insulin by the pancreas. This is why women with PCOS do not do well on a food pyramid-based diet, which comprises between 45 and 65 of its calories as carbohydrates. Instead, dietitian Martha McKittrick recommends aiming for a carbohydrate content corresponding to 40 percent or less of the daily caloric intake. For women eating 1,800 calories, this corresponds to 180 g of carbohydrates or less, while it represents fewer than 150 g for women consuming 1,500 calories a day. If your condition is not getting better at this level of carbohydrates, work your way down until you see improvements.
Glycemic Index
In addition to limiting your daily carbohydrate intake, it is also a good idea to choose the highest quality carbohydrate-containing foods. The glycemic index, or GI, is used to measure the speed at which foods raise blood sugar levels while triggering the release of insulin at the same time. Foods with a GI lower than 55 are best for women with PCOS. It is important to note that foods with a very low carbohydrate content, such as chicken, eggs, cheese and non-starchy vegetables, do not have a GI but can be part of a low GI diet without impacting blood insulin levels significantly. Consuming a diet including more low GI carbohydrates can significantly reduce insulin resistance in women with PCOS in addition to greatly improving their menstrual cycle, as reported in the July 2010 issue of the "American Journal of Clinical Nutrition."
Low GI Diet
Adopting a low GI diet will improve your health by reducing the symptoms associated with PCOS and helping you achieve and maintain a healthier weight. The transition to a low GI diet can be as simple as choosing breakfast cereals based on oats, barley or bran; opting for sourdough or stone-ground whole grain bread; choosing basmati rice instead of regular rice and selecting whole grain pasta, barley or quinoa instead of potatoes to accompany your meals. You also can add a vinaigrette to your veggies or salad, as the acidity of the vinegar will further reduce your meal's GI.
References
- PCOSupport: What is Polycystic Ovarian Syndrome (PCOS)?
- OBGYN.net: PCOS and Diet
- "American Journal of Clinical Nutrition"; Effect of a low glycemic index compared with a conventional healthy diet on polycystic ovary syndrome; Kate A. Marsh et al; July 2010
- University of Sydney: The Glycemic Index
- Low GI Diet: The GI Rating of Some Common Foods
