Nosh on these low glycemic index foods to manage your PCOS effectively

If you’ve been diagnosed with polycystic ovary syndrome , you know how tough it is to live with this condition! For the unversed, PCOS is the most common endocrine disorder in women, which is characterized by hormonal imbalance. When several hormones such as estrogen, progesterone, and androgen start affecting the ovaries, it leads to PCOS. 

It is marked by symptoms like irregular menstrual excess hair growth, acne, obesity, and infertility. Therefore, to manage PCOS, it advised to consume lean protein sources such as chicken, fish, tofu as well as high-fibre foods like almonds, pumpkin, green and red pepper, berries, etc to manage insulin resistance. Moreover, foods that reduce inflammation, including turmeric, nuts, olive oil, tomatoes, fatty fish and green leafy veggies may also be beneficial in tackling PCOS. 

And how can we forget foods with low glycemic index? Yes ladies, it is imperative for women with PCOS to manage their insulin levels. Although the primary cause of this condition is still unidentified, it is known that high insulin levels can make PCOS worse. So, what should we do? We must consume a nutritious diet, pack in exercise and take proper medication. 

When it comes to nutrition, low glycemic index diets are key! They help to lower the rise in blood sugar levels. If your insulin level rises slowly, your testosterone (which is responsible for irregular menstruation and infertility during PCOS) levels will be in control.

So, what are the foods that you must consume on a low glycemic index diet? Let’s tell you all about it:

1. Whole grains

Oats, brown rice, barley, wheat, and jowar minimize the spike in your blood sugar and insulin levels, thereby helping to tackle PCOS.

2. Fruits

Nosh on cherries, apples, oranges, grapefruit, and pears to improve PCOS-related symptoms, and insulin resistance.

3. Legumes

Black beans, lentils, and chickpeas keep blood sugar levels in check.

4. Vegetables

Spinach, green peas, carrots, tomatoes, green beans, and cabbage could help women with PCOS.

So, what happens when you eat foods with a high glycemic index?

Foods with a high glycemic index can cause fluctuation in blood sugar levels and insulin. A higher level of insulin and insulin resistance really impacts ovulation. So, try and avoid high GI food as much as possible. A low glycemic index diet improves menstrual flow, and helps to tackle PCOS more effectively.