Low GI Diet For PCOS

Recommended Nutrition Balance of Carbs, Fats and Protein

As a rough guide to overall nutritional intake, PCOS patients who are not obese are

advised by experts to eat about 50 percent of their calories in the form of healthy

carbohydrates, 30 percent in the form of healthy fats and the balance in healthy

protein. PCOS patients suffering from obesity should aim for about 40 percent of

calories as carbs, 30 percent protein and 30 percent fat.

PCOS Diet: Best Carbohydrates

Choose low-GI whole-grain starches (dense wholegrain breads, brown rice, basmati

rice, wholewheat pasta, noodles, sweet potatoes) rather than refined or processed

starches (white bread, white rice, white pasta, potatoes) and whole fruit rather than

fruit juice. Higher fiber foods (especially foods rich in soluble fiber) cause a slower

rise in blood-sugar. For example, 1/2 cup of All Bran (10 grams of fiber) is better than

cornflakes (1 gram fiber). An apple (4 grams of fiber) is better than apple juice which

contains no fiber. Best sources of soluble fiber include apples, oats and beans.

Eat plenty of vegetables and beans. Not only are veggies packed with micronutrients

like vitamins, minerals and phytochemicals, they are low in calories and (usually)

have a very low GI value.

If possible, combine some fat and protein with the carbohydrate (starch or fruit). This

will slow the rise of blood sugar from the carbohydrate. For example, eat toast with

two teaspoons of peanut butter rather than toast with jam.

Choose lower-GI snacks. Instead of donuts, muffins, cakes, cookies, candy, sweets,

jams, regular sodas, sugar and honey, switch to snack-foods like: fresh fruit, chopped

veggies, sourdough muffins, oatmeal cookies, banana, bowl of All-Bran, low-fat

yogurt, unsweetened canned fruit, nuts and seeds, dried fruit, baked tortilla chips

and salsa, hummus, wholewheat pita with salad and light mayonnaise, and water.

PCOS Diet: Best Fats

The healthiest fats/oils come from UNREFINED vegetable sources or oily fish.

For cooking, choose extra virgin olive oil

For salads, choose from flax oil, canola oil, soy oil, extra virgin olive oil,

wheatgerm oil, walnut oil or hemp seed oil.

Eat regular helpings of oily fish like salmon, mackerel, herring, sardines, tuna.

[Note: Flax seed oil, hemp seed oil, canola oil and oily fish are great sources of one of

the key essential fatty acids, omega-3. This type of fat is good for heart health and

weight reduction, and offers a range of other metabolic health benefits.]

If you want to reduce weight, a good type of oil to use in cooking is a "Fat-Spray."

Fat-sprays typically provide 1 calorie, per spray/squirt. This compares with 120

calories per tablespoon of regular cooking oil.

PCOS Diet: Best Proteins

Protein is found in many foods, but the best type of protein is low in saturated fat.

Good protein choices include: fish, lean beef, lean ham, egg whites, whole eggs,

chicken breast, turkey breast, pulses, beans, nuts, seeds, soy products and

vegetarian protein foods such as quorn and seitan.

Importance of Exercise

Regular physical exercise is essential for any weight reduction plan, and is especially

important for all PCOS patients. Studies show that regular aerobic exercise workouts

benefit insulin resistance as well as a range of health indicators like serum

cholesterol, blood pressure and cardiovascular function. Weight or strength training

improves insulin resistance and metabolic rate. All these benefits impact on

polycystic ovary syndrome. For optimum benefit, take 30-60 minutes combined

exercise on most days.

PCOS Sample Diet Menu

This is a sample of a day's eating on a PCOS diet, shown for illustrative purposes

only, to display a variety of possible foods.

Breakfast

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3/4 cup All-Bran with low-fat milk

2 slices any wholegrain bread with margarine

Snack

1/2 cup blueberries (or, 2 small oatmeal cookies)

Lunch

Sourdough or wholegrain roll

1 slice lean ham (or turkey)

1/2 cup sliced bell pepper (or salad)

1 apple (or soft-serve yogurt w.strawberries)

Snack

1 banana (or 1oz low-fat mozzarella stick)

Dinner

5oz salmon (broiled) (or 4oz chicken breast)

1/2 cup spinach

1/2 cup carrots

1/2 cup cooked basmati/brown rice

1 medium scoop low-fat ice-cream w. 1/2 cup canned peaches (juice)

PCOS, or polycystic ovary disease or polycystic ovarian syndrome, is a condition

characterized by the development of cysts within a woman's ovaries. If left

untreated, this condition can eventually cause fertility problems along with other

symptoms such as abnormal periods, acne, a decrease in breast size or an increase

in body hair growth. According to information from ObGyn.net, PCOS also places a

woman at a higher risk of developing diabetes, making a GI diet an effective tool for

preventing this outcome.

GI Diet Theory

1. Understand the concept behind a low GI diet to better understand how it can

be used to avert diabetes in women with PCOS. Type II diabetes develops where

the body becomes unable to produce or utilize the hormone insulin, a storage

hormone produced by the pancreas to regulate blood sugar levels. This can occur

where the demands on the pancreas are too great, as in the case of an individual

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with chronically elevated blood sugar levels. Fortunately, this can be controlled

through dietary means, as blood sugar is most drastically affected by the intake

of carbohydrates that are quickly digested by the body, such as refined flour and

sugars. The speed at which a carb is digested is measured by the glycemic index,

with the crux of a GI diet being to consume only low-GI foods to keep blood sugar

in check, avoiding diabetes as a complication of PCOS.

GI Diet

2. Consume a diet that is rich in low-GI carbohydrates along with moderate

amounts of protein and fat to avoid diabetes for individuals with PCOS. This

means limiting your carbohydrate consumption to slow-digesting items like fruits,

vegetables and whole grains. Generally speaking, stick to carbs that are served in

or close to their natural state. The aforementioned carbs are served with minimal

processing, unlike fast-digesting carbs like sugars and white flour. Couple this

with consumption of lean protein sources such as low-fat dairy products, low-fat

red meat, chicken, turkey and seafood, along with consumption of natural fats

from fruits like avocados and coconuts, nuts, seeds and oils. Each meal you eat

should contain a low-GI carb source, a protein source and a healthy fat source.

Avoid eating carbs on their own, as the inclusion of other macronutrients will help

to slow digestion time, improving the effect of the meal on your blood sugar

levels.

Step #1 - Make a list of the main carbohydrates (vegetables, fruits, breads,

grains, cereals, pasta, rice, juices, beans, soups, baked goods, etc.) in your diet

and note the number of times a week you eat that particular food.  

Step #2 - Now look up the Glycemic Index for each food on your list. If you can't

find a particular food listed, consider the foods ingredients. If they are all highly

processed (refined white flour, sugar, corn syrup) rank the food HIGH. If the food

has some processed and some unprocessed ingredients, rank it a MEDIUM. If

almost all the ingredients are in their natural state, rank the food as LOW. This is

a good rule of thumb, but it's not exact. Also, overcooked foods will tend to have

a higher GI than undercooked foods. This is especially true for pasta, vegetables,

grains, and cereals. 

Step #3 - Identify the high glycemic foods in your diet, foods with a G.I. over 70

and try to eliminate as many as you can. Pick out some of the medium GI foods

(GI between 55 and 70) you can do without. 

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Step #4 - Then, using the GI Food List on this web site, find low G.I. substitute

foods you enjoy and start working them into your every day diet. If you're eating

out and have to select a high GI food try to offset it by ordering something with a

very low GI. Or, consider ordering a vinaigrette dressing on a salad to bring the

average GI of your meal lower. Remember, this isn't an "all or nothing" diet. No

one eats perfectly all the time. Just do the best you can and watch what happens. 

Step #5 - Get into the habit of testing your blood glucose to Prove It Works for

you. Some people have told us they've gotten so good at knowing the effect of

various carbohydrates on their blood glucose level that they can come very close

to predicting their post meal blood glucose levels.

Remember, when you start using more low glycemic foods, your blood sugar

response will decrease. We recommend that you check blood sugars frequently and

record your results. You may need to adjust your insulin or medication routine.

Consult with your physician or nurse educator and always follow their advice

PCOS Diet Conclusions

1. Remember to eliminate all the bad carbohydrates, which are those that are refined

and starchy like white pasta, white rice, white bread, etc. Avoid starchy fruits and

vegetables like potatoes, sweat potatoes, corn, bananas, etc.

2. Whole grains can be consumed in small amounts but they should be gluten free.

For example Kamut pasta is a good substitute for white pasta.

3. Drink more water because being well hydrated helps your body to maintain a good

hormonal balance. You should drink lots of water if you are following a high fiber diet

especially if you decide to supplement your PCOS diet with dietary fibers. If you have

excess hormones in your system, by drinking plenty of water daily, you assist your

body in eliminating these surplus hormones.

4. Eliminate all artificial sweeteners and do not drink pops and colas.

5. No dried fruits, only fresh fruits that should be eaten with protein. Berries are

excellent.

6. Non starchy vegetable are also great and they should be eaten raw or slightly

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steamed.

7. Add spices like cinnamon and tumeric to your food to improve taste and to help

control insulin.

PCOS Diet Resources

Read more about this topic because it can be so important. The following book and topics may help you:

1.Eat right for your type: http://www.dadamo.com

2. Insulin resistant diet: http://www.irdiet.com

3. The South Beach Diet: http://www.southbeachdiet.com

4. The Paleo Diet: http://www.thepaleodiet.com

5.Natural Diet Solutions for PCOS: http://www.ovarian-cysts-pcos.com

PCOS Diet With Low Gycemic Index Foods

It has been recently discovered that the low fat, high carbohydrates weight loss diet

is not suited for those who have PCOS. In fact, this type of diet may even worsen

your symptoms. High carbohydrates intake, are not recommended, especially if these

are refined carbohydrates like white pasta, white rice and corn, because the body

transforms them quickly into glucose, which in turn stimulates high levels of insulin

to be produced. This spike in insulin stimulates fat cells to uptake glucose and store it

into fat. A low glycemic index diet is the best because it is based on the selection of

foods that do not cause a rapid increase of blood glucose.

Here is a short list of low glycemic foods:

1.All legumes

2. Barley

3. Kamut

PCOS Diet Low in Saturated Fats

Also, a diet that is high in animal protein is not recommended because it can worsen

PCOS symptoms due to the high saturated fats content and animal hormones of

meats. Organic lean meats can be consumed occasionally. Dairy products should also

be avoided or minimized for the same reasons. Organic cheeses and milk should be

consumed very rarely because they do contain naturally occurring estrogen. Female

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cows do produce hormones that naturally is present in their milk. Women suffering

from PCOS may have too much estrogen and thus do not need to introduce more of it

through their diet. Make sure you use a small amount of unsaturated fatty acids

instead. These are fats coming from the vegetal world like flax seed oil, oil of olive,

hemp oil etc.

PCOS Diet that is High in Fiber

Your diet should be high in fiber with an adequate intake of protein that should come

mostly from vegetable source like legumes. Fibers in your diet may help to reduce

the risk of weight gain, heart disease and diabetes, which are typical symptoms of

PCOS. Make sure you get at least 25 to 30 g of fiber a day. Make sure to select high

fiber foods.

High fiber intake is important because fibers slow the absorption rate of blood sugar.

Your body needs to break down the high content fiber food in order to extract the

sugar present in it. This process occurs slowly. Fibers make your intestinal tract more

efficient in eliminating fecal matter, thus preventing constipation. They also move

faster from your stomach to your intestine signalling your brain that you are full.

Fiber help your body detoxify and eliminate cellular waste faster. This is important in

eliminating excess estrogen from your body. There are two types of fiber: soluble and

insoluble fibers.

Soluble fibers dissolve in water, while the insoluble fibers do not. Your body needs

both, but too much of insoluble fibers is not as good as previously thought. Insoluble

fiber absorb water as they move through your intestines and also contribute to

increase the size of your stool. Waste materials are eliminated faster and less toxicity

is present in the body. Too much insoluble fiber that comes from grain fiber is not as

good for you because it may interfere with the absorption of important minerals like

calcium, magnesium zinc and iron. Soluble fiber is the type of fiber you want to have

more in your diet. This type of fiber is high in pectins and gums.

Soluble fibers are particularly good for insulin resistant cases or diabetes because

they slow the absorption of carbohydrates. This is why the old saying "An apple a day

keeps the doctor away," is so true!. Apples are loaded with pectins!

The secret to PCOS diet is to eat low glycemic soluble fiber with every meal to lower

insulin." Choose apples, raw carrots, oatmeal, flax, oatbran, buckwheat, etc.

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Low Gluten in PCOS Diet

Studies have shown how women who suffered from PCOS had also a gluten

sensitivity and when treated with an gluten-free diet, their symptoms related to high

cholesterol, obesity, thyroid dysfunction, etc. improved. So, try to see if you are

sensitive to gluten by eliminating all products containing gluten from your diet

(substitute wheat with kamut for example) for 2 weeks. See how you feel after this

trial period and then reintroduce gluten loaded foods and see how they affect you.

Many women with PCOS find that stay away from gluten helps them greatly.

Lectins in Your Food Are Insulin Mimickers

Lectins are present in many foods and mimic the action of insulin and can aggravate

those with insulin resistance related problems like PCOS. They are present in most

foods but especially in grains like wheat, many seeds, most beans, and nuts. They

are present in fruits, vegetables and dairy products.

Lectins are proteins that bind to sugar and are called glycoproteins. They bind to

sugars on the surface of intestinal cells destroying them and causing the symptoms

of leaky gut syndrome, celiac disease, IBS, etc. The immune systems detects them in

the blood and tries to attack them by synthesizing antibodies. In some rare cases this

process can lead to auto-immune conditions but in most cases they cause toxicity.

They also cross the food-brain barrier causing mental imbalances like depression,

inability to concentrate and mood swings. They also bind to insulin receptors on the

surface of fat cells and mimic its action stimulating the uptake of glucose, which is

then stored as fat. This causes weight gain and inability to lose weight typical of

insulin resistance cases. They are present in many foods and many people are

sensitive to them to some degree. Since, they are present in a lot of foods, trying to

avoid them is virtually impossible.

The solution is to protect yourself from their possible negative influences by taking

certain types of sea vegetables like Okra and fucus versicolosus, which bind to lectins

make them inactive and help their elimination from the body. They also help regulate

the thyroid gland. Taking N-acetylglucosamine (NAG) and D-mannose

supplementation can be another way to counter act the effects of lectins.

High-fiber foods

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Looking to add more fiber to your diet? Fiber — along with adequate fluid intake —

moves quickly and relatively easily through your digestive tract and helps it function

properly. A high-fiber diet may also help reduce the risk of heart disease and

diabetes.

Here's a look at the fiber content of some common foods. Read nutrition labels to find out

exactly how much fiber is in your favorite foods. Women should try to eat at least 21 to

25 grams of fiber a day, while men should aim for 30 to 38 grams a day.

Fruits Serving size Total fiber (grams)*

Raspberries 1 cup 8.0

Pear, with skin 1 medium 5.5

Apple, with skin 1 medium 4.4

Strawberries (halves) 1 1/4 cup 3.8

Banana 1 medium 3.1

Orange 1 medium 3.1

Figs, dried 2 medium 1.6

Raisins 2 tablespoons 1.0

Grains, cereal & pasta Serving size Total fiber (grams)*

Spaghetti, whole-wheat, cooked 1 cup 6.2

Barley, pearled, cooked 1 cup 6.0

Bran flakes 3/4 cup 5.3

Oat bran muffin 1 medium 5.2

Oatmeal, quick, regular or instant, cooked 1 cup 4.0

Popcorn, air-popped 3 cups 3.5

Brown rice, cooked 1 cup 3.5

Bread, rye 1 slice 1.9

Bread, whole-wheat or multigrain 1 slice 1.9

Legumes, nuts & seeds Serving size Total fiber (grams)*

Split peas, cooked 1 cup 16.3

Lentils, cooked 1 cup 15.6

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Black beans, cooked 1 cup 15.0

Lima beans, cooked 1 cup 13.2

Baked beans, vegetarian, canned, cooked 1 cup 10.4

Sunflower seed kernels 1/4 cup 3.9

Almonds 1 ounce (23 nuts) 3.5

Pistachio nuts 1 ounce (49 nuts) 2.9

Pecans 1 ounce (19 halves) 2.7

Vegetables Serving size Total fiber (grams)*

Artichoke, cooked 1 medium 10.3

Peas, cooked 1 cup 8.8

Broccoli, boiled 1 cup 5.1

Turnip greens, boiled 1 cup 5.0

Sweet corn, cooked 1 cup 4.2

Brussels sprouts, cooked 1 cup 4.1

Potato, with skin, baked 1 medium 2.9

Tomato paste 1/4 cup 2.7

Carrot, raw 1 medium 1.7

Women with PCOS should follow a PCOS diet in order to increase their chances of

conception. Insulin resistance is one important aspect of PCOS, which increases the

insulin levels in the blood and inhibits ovulation or impairs the maturation of viable

eggs. This is way women with PCOS rarely ovulate and may have poor egg quality.

Furthermore, they may have an increased rate of miscarriage and a difficult embryo

implantation process if they do get pregnant. This is most likely caused by low

progesterone production. Fertility herbs can help support the female reproductive

organs and balance hormones.

The first easy step to address this condition naturally is to follow a PCOS diet.

1. Eat small 5 meals a day and always have small amount of protein with each meal.

2. Only eat wholesome carbohydrates (no refined flours or sugars). Avoid wheat. Eat

more natural grains like millet, spelt, quinoa (better if sprouted).

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3. Always have high fiber vegetables with each meal. Take fiber tablets if you need

more fiber.

4. Eat foods with low glycemic index (GI) at each meal. 80% of your meal should be a

low GI food.

5. Take essential fatty acids like Evening Primrose Oil, Flax seed Oil, Omega 3 fish oil,

DHA, and fertility vitamins.

6. Exercise 30 minutes a day 3-5 times a week. I recommend fertility yoga.

7. Avoid foods containing hormones and antibiotics. Eat free range and grass feed

meets.

8. Do not drink coffee or tea. I recommend drinking fertility tea.

9. Introduce magnesium and chromium ionic minerals to balance blood sugar.

10. Apply castor oil packs from day one of your cycle until ovulation.

11. To know if you are ovulating begin fertility charting every day.

12. Improve egg quality by eating these foods: Royal Jelly, Maca, Spirulina, CoQ10, L-

arginine, Wheat grass, berries, dark leaf vegetables, pumpkin seeds, wild fish like

salmon. Avoid, sugar, process foods, alcohol, cigarette smoking, trans fats, and

stress.

Fertility Diet

1. Eat organic fruits and vegetables as often as possible in order to avoid harmful

pesticides and herbicides. This is very important when making your fertility diet

choices.

2. Eat organic dairy products that do not contain hormones or antibiotics. If you

suffer from endometriosis or fibroids, you should avoid dairy products because they

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naturally contain estrogen which stimulates their growth. If you have polycystic

ovarian syndrome you should avoid dairy, too.

3. Eat only lean red meat that is grass fed or organically grown. Conventionally grown

cattle contains hormones, antibiotics and other contaminants that contribute to

excess estrogen. Eat red meat only once or twice a week. Eat a very small amount no

more than 4 oz at the time.

4. Eat only white meat like chicken that is free range or organically grown to avoid

hormones and antibiotics which can disrupt your hormonal balance.

5. Eat fish that is fresh and comes from deep sea waters. Select fish like sole, tilapia,

cod, and salmon. Avoid farmed salmon, tuna, shark, and sea food because they may

contain high level of heavy metals.

6. Eat plenty of legumes because they are high in fiber which helps regulate blood

sugar reducing fertility issues associated with polycystic ovarian syndrome and

contain a good source of protein.

7. Eat whole grains and avoid processed and refined white flour foods. Select pasta

and breads made with spelt flour or kamut flour, brown rice, amaranth, millet,

buckwheat, or quinoa. Avoid flours that are made with GMOs (genetically modified

organisms).

8. Make sure your diet is high in fiber because it helps the body eliminate excess

estrogen. Also it lowers you blood glucose.

9. Do not eat soy products unless they are the fermented type like miso or tempeth.

Soy has estrogenic effect and it is not indicated if you are trying to conceive but most

impotently you should avoid it during pregnancy and lactation.

10. Avoid drinking soy beverages. Select brown rice beverages instead.

11. Drink fresh juices. Learn how to juice your own fruits and vegetables. You will

greatly increase your chances of getting pregnant because they have lots of

enzymes, minerals, and vitamins.

12. Avoid commercial fruit juices because the pasteurization process destroys

vitamins, minerals and enzymes.

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13. Avoid refines sugars. Choose natural sweeteners like maple syrup, honey, stevia,

or agave nectar.

14. Drink lots of water, 6 to 8 glasses a day. Avoid drinking tap water at all costs

because it can contain harmful chemicals. It is a good idea to invest in a filtration

system and only drink filtered water. Avoid bottled water because the plastic can be

harmful to your health.

15. Include essential fatty acids into your diet. Make sure you eat plenty of omega 3,

6 and 9 essential fatty acids. Select healthy vegetable oils like flax seed oil, oil of

olive, hemp oil, and coconut oil.

16. Give up smoking, drinking alcohol, and coffee.

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