The glycemic index diet is a long-term diet tailored to help increase health and weight loss at the same time. This diet was originally formulated as a way to balance blood sugar in people with type 2 diabetes, but it is now used to control symptoms of polycystic ovary syndrome, to reduce the risk of heart disease and type 2 diabetes. The latter may be especially important to menopausal women as these risks are slightly increased at that age.
Glycemic Index
The glycemic index diet groups carbohydrates according to the rate at which they affect blood glucose levels. Foods considered high-GI cause rapid increases in blood sugar glucose, which can lead to diseases such as type 2 diabetes and heart disease. Foods that are considered low-GI have little to no effect on blood sugar levels, and these foods help to prevent chronic diseases and weight gain.
Menopause Nutrition
During menopause, the risk for developing coronary heart disease increases, so it's especially important to become more active and to consume a healthier diet. Diets high in saturated fats, trans fats or cholesterol can contribute to high cholesterol levels, which may lead to heart disease. Foods that contain simple sugars such as granulated sugar, white flour, white rice and white potatoes can increase blood glucose rapidly, which increases the risk of developing type 2 diabetes. Foods that contain simple sugars are on the high-glycemic index list.
Low-GI Foods
Low-GI foods contain several vitamins and minerals as well as dietary fiber. Dietary fiber works to decrease bad cholesterol, high blood pressure and works to slow the rate at which sugar is absorbed into the body, according to the MayoClinic. Examples of low-GI foods are brown rice, whole grain bread, whole wheat flour, wheat and bran-based cereals and fruit and vegetables.
Considerations
During menopause, women can experience dry skin, mood swings, insomnia and fatigue. To minimize these symptoms it is important to follow a healthy lifestyle. Cleveland Clinic recommends restricting your calories, restricting fat intake to no more than 30 percent of your daily calories, eating more fiber and green leafy vegetables and consuming between 1,000 and 1,500 mg of calcium per day to maintain a healthy weight.
