Polycystic ovary syndrome is a condition that affects a woman's reproductive hormones. Women with this condition often have higher than normal insulin levels, which makes losing weight difficult. They also have an increased risk of developing type 2 diabetes, so they must control their insulin as much as possible. The glycemic index helps to control the weight, insulin levels and increase energy throughout the day.
The Glycemic Index
The glycemic index is a listing of carb-based foods ranked from 1 to 100. Foods ranked 1 to 55 are considered low-GI foods. These foods have the smallest effect on blood glucose levels. Foods ranked 56 to 69 are medium-GI foods, which have a moderate effect on glucose levels. High-GI foods, or foods that rank 70 and above, cause rapid increases in glucose levels. Foods that are low on the glycemic scale, are good for diabetics, since it helps them to control their blood sugar levels. In addition, the Glycemic Index website states that eating foods that rank low on the GI scale can help improve PCOS symptoms and reduce the risk of developing type-2 diabetes.
Weight Loss
Choosing whole-grain, high-fiber foods from the low GI index can help with weight loss. Foods that are high in dietary fiber help you to feel full longer. Quinoa is a low-GI, fiber-rich seed/grain that can be used for sweet or savory dishes. Quinoa is cooked at a 2:1 ratio, which means use 2 cups water to cook 1 cup quinoa. Combine the quinoa and water then bring it to boil. Reduce the heat to low and cover for 15 to 20 minutes. Eat it in the place of high-GI white rice, or add pumpkin seeds, black beans, cilantro and chickpeas to it for a nutritious salad. Other whole grain options are oatmeal, brown rice and buckwheat.
Balance Blood Sugar
Low GI foods cause small fluctuations in the blood glucose. Eating these foods over time can help stabilize blood sugar levels. Choosing foods that are high in fiber and low on the glycemic index can further help stabilize blood sugar levels. Eating foods such as oatmeal can help slow the absorption of sugar in the blood. Women with PCOS who have been diagnosed as type 2 diabetics can help control their blood sugar by eating these foods as well.
Reducing Chronic Disease Risk
Women with polycystic ovary syndrome, run the risk of developing type 2 diabetes, high blood pressure, high cholesterol and heart disease. These risks are further increased when eating foods that contain saturated and trans fat, in addition to loads of salt and sugar. Eating foods from the low-GI index can help reduce these risks, however, choose foods that contain low-sodium, low-sugar and low-fat, to further improve your health.
