PCOS (polycystic ovarian syndrome) is associated with many symptoms, ranging from cosmetic issues such as acne, to serious health risks like obesity. According to the Department of Health and Human Services, patients with PCOS are at a higher risk of developing high blood pressure, heart disease, and diabetes. Weight loss, exercise and controlling blood sugar levels are all ways to mitigate the risk of more serious conditions. By following a low glycemic index diet, patients with PCOS can lose weight, regulate insulin levels, and alleviate symptoms.
Insulin Resistance
For patients with insulin resistance, cells are not properly sensitive to insulin and do not remove sugars from the blood to cells. The pancreas begins to produce more insulin to make up for the excess sugar in the blood. The constant erratic levels of insulin and blood sugar can lead to excess weight gain, which compounds the problem since fat cells hinder insulin sensitivity.
Low Glycemic Index Diet
The theory behind a low glycemic index, or low GI diet, is that the body processes different carbohydrates in different ways. When a simple carbohydrate (like white bread or refined sugar) is consumed, the body quickly turns that carb into sugar which spikes blood sugar levels. When a complex carbohydrate (such as whole grain bread) is consumed, the digestion is slower and blood sugar stays even without spiking. There are several mainstream diet plans that incorporate low GI principles, but a specific formal diet does not need to be followed to eat lower glycemic index foods.
Smart Food Choices
When possible, it is better to chose a carbohydrate that is complex over a simple carb. Foods that are closer to their natural state are more wholesome and take longer to digest. For example, it would be better to eat oats than a highly processed sugar coated cereal for breakfast. It is also beneficial to eat a protein or fat when consuming carbohydrates, like adding peanut butter to toast, or eating an apple with cheese. Spacing out consumption of carbs during the day can also help to keep blood sugar levels even. As with any healthy diet, fruits and vegetables, lean protein, low fat dairy and healthy fats should be included.
Controlling Blood Sugar Beyond Diet and Weight Loss
If a patient with PCOS is overweight or obese, losing weight will be important in relieving symptoms. Besides weight loss and a low GI diet, exercise is another way to combat insulin resistance and decrease the risk of developing heart disease. Insulin sensitizing medications may also be prescribed by a physician. Any diet and exercise plan should be discussed with a doctor before beginning.
More information on PCOS and low glycemic diet can be found at the United States Department of Health and Human Services or obgyn.net.
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