Polycystic ovary syndrome, or PCOS, is a common endocrine disorder diagnosed in 5 to 10 percent of female Americans. The hormonal imbalance in PCOS is associated with an irregular or absent menstrual cycle and may be accompanied by symptoms such as depression, weight gain, acne, facial hair and infertility. High levels of insulin and insulin resistance are also thought to be part of the problem in most women with PCOS and a diet helping managing insulin levels and improving insulin sensitivity can be greatly beneficial for these women.
Glycemic Index
The glycemic index is used to evaluate the quality of the carbohydrates contained in a foods. The glycemic index ranks carbohydrate-containing foods on a scale of zero to 100, zero corresponding to no impact on your blood sugar levels and 100 corresponding to the impact of pure glucose on your blood sugar levels. A glycemic index value of 55 or lower is low and results in more stable blood sugar and insulin levels. A glycemic index value above 70 is considered high and is associated with a sharp rise in your blood sugar levels, which correlates with a considerable release of insulin by your pancreas. Foods with a glycemic index value in between have a moderate influence over your blood sugar and insulin levels.
Insulin Resistance
Whenever you eat food, especially carbohydrate-containing foods such as bread, rice, pasta, soft drinks and dessert, carbohydrates are broken down into sugar during the digestion process which then enter your bloodstream, elevating your blood sugar levels at the same time. Your pancreas responds to an blood sugar increase by releasing insulin, the hormone necessary to prevent your blood sugar levels from rising too high. However, because most women with PCOS are insulin resistant, their pancreas needs to release significantly more insulin to produce the same effect. Hyperinsulinemia, or high insulin levels, contribute to the hormonal imbalance and symptoms associated with PCOS in addition to promoting weight gain.
Low Glycemic Index Diet and Insulin Resistance
Eating foods that will help you maintain lower blood sugar levels, and consequently lower insulin levels, can help you decrease your insulin resistance, lose weight and improve your PCOS-associated symptoms. Low glycemic carbohydrates are the healthiest carbohydrates for women with PCOS because of their gentle effect over blood sugar and insulin levels. Low glycemic index diets help reduce insulin resistance, facilitate weight loss and can also help you better manage your PCOS symptoms.
Lowering Your Glycemic Index
Lowering your glycemic index can help you live better with PCOS. Replace high glycemic index carbohydrates, such as white rice, white and whole wheat bread, potatoes, breakfast cereals, granola bars, pretzels, rice crackers, french fries and soft drinks with low glycemic index alternatives. Your best low glycemic index options include sourdough bread, whole grain pasta, brown Basmati rice, sweet potatoes, quinoa, barley, legumes and fruits. Ensure that you combine carbohydrate-containing foods with plenty of fiber from non-starchy vegetables, an adequate amount of protein from fish, meat or poultry and healthy fats from olive oil, avocado or nuts to further reduce the glycemic load and better manage your insulin levels.
References
- PCOSupport: What is Polycystic Ovarian Syndrome (PCOS)?
- OBGYN.net: PCOS and Diet
- Today's Dietitian: Today's CPE - Polycystic Ovary Syndrome
- "American Journal of Clinical Nutrition"; International Table of Glycemic Index and Glycemic Load Values; Kaye Foster-Powell, et al.; 2002
- University of Sydney: The Glycemic Index
