Polycystic Ovary Syndrome is a disorder that affects approximately 1 in 10 American women, according to the Centers for Disease Control. It is the leading cause of female factor infertility. One of the predominant symptoms of PCOS is a condition similar to diabetes known as insulin resistance. A diet that has a low glycemic index impacts the blood sugar the least, which circumvents the production of insulin altogether. The low GI diet has several foods that will help to mitigate the effects of insulin resistance on PCOS sufferers.
Whole Grains
One of the base tenets of a low GI diet is that certain carbohydrates such as processed flour break down into sugar very quickly, causing a rapid over-response of insulin. One way to mitigate this is to substitute whole grains for processed grains. This can be done in several ways, such as substituting rice brain, oat bran or rolled oats for flour in recipes. By doing this, the soluble fiber content of the food is increased, which in turn decreases the effect on blood glucose levels. Whole grains such as brown rice, couscous and bulgur wheat make excellent, low GI substitutions for rice or potato dishes. Consciously including whole grains will provide a lasting benefit, even into the next meals eaten.
Fruits
Unlike a low carbohydrate diet, a low GI diet does not shun fruits or natural fruit juices based on their natural sugars. Fruits can have a low to moderate GI index; ripeness and preparation will affect the GI, sometimes dramatically. Fruits such as dates or snacks such as dried fruits do not have enough fiber content to offset the insulin response, so should be avoided.
Vegetables
Vegetables also vary on the GI scale. Certain root vegetables, such as white potatoes, have a moderate to unacceptable GI range depending upon preparation. As adding fat to a food decreases its GI rating, this would mean that french fries are more acceptable than a baked potato, however both items are in the unacceptable range of the glycemic index. Substitutions of other vegetables, such as sweet potatoes or cauliflower, significantly reduce the GI load of a meal while still giving the bulk traditionally associated with high GI sides. Most vegetables have a naturally low GI rating and for that reason they are encouraged on low GI diets.
Sweeteners
Sweets can be the downfall of any diet, and the low GI plans are no exception, Limiting the intake of processed and refined sugars is essential to keep the balance a low GI dieter is seeking. An amount of between 6 t0 10 tbsp. of sugar a day is considered to be an acceptable amount; however, the dieter needs to remember that this is cumulative. Nutritive sweeteners contain nutrients such as potassium, magnesium, and calcium--these include honey, raw sugar and maple syrup. Nutritive sweeteners should still be monitored closely on a low GI diet. Non nutritive sweeteners do not contain nutrients but certain types, such as sucralose and aspartame, do not have any effect on blood sugar at all and can be a healthy part of a low GI diet.
Tags: blood sugar, contain nutrients, diet that, effect blood, fiber content, glycemic index