How following a low glycemic diet supports PCOS

Living with Polycystic Ovary Syndrome (PCOS) can feel like a constant battle with your body, but your diet plays a crucial role in managing symptoms and improving your overall health.

Among various dietary approaches, following a low glycemic diet emerges as a beacon of hope for many struggling with this condition. This blog post delves into the transformative power of a low glycemic diet for individuals with PCOS, shedding light on how mindful eating can not only alleviate symptoms but also pave the way for a healthier, more balanced life.

In this blog post, we’re going to break down the PCOS and insulin resistance relationship and explain the benefits of a low GI diet for PCOS. We'll explore how such a diet not only supports weight management and reduces the risk of developing diabetes but also balances hormones and improves fertility. Whether you're newly diagnosed or have been navigating the complexities of PCOS for years, understanding the impact of a low glycemic diet can be a game-changer in your journey toward wellness.

So, let's dive into how making thoughtful choices about what we eat can transform your relationship with PCOS and lead you toward a healthier future.

What is PCOS

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder affecting 5% to 10% of women of reproductive age worldwide. 

It’s a condition characterized by cysts on the ovaries, irregular periods, hormonal imbalance, and an increased risk of infertility. But despite its name, it’s one that is also closely tied to insulin resistance as it can develop in response to a substantial amount of weight gain.

Let’s break down the PCOS and insulin resistance connection:

PCOS & Insulin Resistance 

In otherwise healthy individuals, insulin rises briefly after eating, stimulating the body to take up glucose and convert it to energy. 

When one has insulin resistance, though, the pancreas is creating more insulin to overcompensate for the rise in blood sugar levels. And as insulin levels continue to build, it can lead to inflammation, weight gain, and type 2 diabetes. 

While the exact cause of PCOS is unknown, what is certain is that women with PCOS are intrinsically insulin resistant. 

In other words, insulin resistance isn’t a symptom but rather a key feature of PCOS. 

For example, research shows that the skeletal muscle of overweight women with PCOS is deeply embedded with defects in glucose transport and insulin signaling.

Additionally, it’s the high insulin levels that harm ovulation and cause the ovaries to make excess testosterone.

The Low GI solution for PCOS

Because low glycemic foods are slow to break down in the body, they keep you full longer and don’t raise your insulin levels like foods higher on the GI scale do.

That’s what makes a low GI diet for PCOS so beneficial for managing and treating symptoms as high insulin levels are a feature of PCOS, and eating low GI foods will help you manage your weight. 

Low GI research

A study placed premenopausal women with PCOS on a low glycemic diet and a macronutrient matched diet to compare their insulin sensitivity. They were followed for 12 months (or until they had a weight loss of 7%).

The results showed those who followed a low GI diet had improved their insulin resistance than those who followed the alternative diet. 

Another study looked at the ovulation cycles of women with PCOS for three months while following either a low glycemic diet or a normal diet and found that those who followed a low GI diet had improved their cycles.

Related reading: Low GI foods for PCOS - Which ones are good for me?

Low GI diet for PCOS

Losing weight is one of the most effective ways you can regulate your menstrual cycle and improve your symptoms of PCOS, and a low glycemic diet can do just that. 

A low GI diet requires that you use the glycemic index scale to keep your blood sugar levels in check. This means the majority of your diet should consist of foods that have a glycemic index of 55 or less, and a moderate amount should have a GI of 56 to 69.

A low GI diet for PCOS includes but is not limited to:

• Non-starchy vegetables such as cauliflower, spinach, and sweet potatoes
  • Benefits: These vegetables are high in fiber, vitamins, and minerals but low in calories and carbohydrates, which can help manage weight and reduce insulin resistance. Insulin resistance is a common concern in PCOS, and managing it can help regulate menstrual cycles and improve fertility.
    
• Fruits such as berries, grapefruit, and apples
  • Benefits: These fruits have a low to moderate glycemic index, meaning they have a lesser impact on blood sugar levels. Consuming these fruits can help satisfy sweet cravings without causing significant blood sugar spikes, which is crucial for managing PCOS symptoms. The antioxidants and phytonutrients in these fruits also support overall health and can reduce inflammation.
    
• Whole grains such as steel-cut oats, millet, and quinoa
  • Benefits: Whole grains are a great source of complex carbohydrates and fiber, which promote slow and steady digestion and absorption, helping to keep blood sugar levels stable. This stability is key in managing PCOS, as it can help reduce insulin levels and improve symptoms such as weight gain and irregular periods. Additionally, these grains can contribute to a feeling of fullness, aiding in weight management.
    
• Lean Proteins such as eggs, salmon, and turkey
  • Benefits: Lean proteins are essential for building and repairing tissues and maintaining muscle mass, which can be beneficial for weight management—a common challenge for those with PCOS. Protein-rich foods also have minimal impact on blood sugar levels, supporting steady energy levels and reducing hunger. Foods like salmon, which contain omega-3 fatty acids, can also reduce inflammation and improve the lipid profiles often associated with PCOS.
    
• Healthy fats such as olive oil, avocados, and nuts
  • Benefits: Healthy fats are crucial for hormone balance, which is particularly important for individuals with PCOS. They can improve insulin sensitivity, reduce inflammation, and support weight management. Foods like avocados and nuts also provide fiber and antioxidants, contributing to overall nutritional balance and satiety, which can help prevent overeating.
    
    

For more information on how to follow a low glycemic diet, check out Well + Easy’s comprehensive low GI guide. 

The benefits of low GI

If you have PCOS, there are several benefits to following a low glycemic diet such as:

• Weight loss promotion — Research shows weight gain to be associated with PCOS. Moreover, eating foods high on the GI scale causes insulin and blood sugar levels to rise and fall. This makes you vulnerable to overeating and weight gain.
   

Low GI foods have the opposite effect. They keep you full longer and give you fewer food cravings which help you lose weight in a sustainable way. 

• Diabetes prevention — When you have PCOS, more insulin is traveling through your body, putting you at a higher risk of developing diabetes. Thus, eating low GI foods will reduce your risk of developing diabetes significantly.
   
• Hormone balance — Eating an excess of high GI foods is more likely to cause an imbalance of your hormones. 
  
  

"I am so excited to learn about low glycemic foods. I have been eating this way now for a couple weeks and I don’t have crashes, I’ve even lost a pound and  a half And I don’t ache from the inflammation from sugar. Plus, the cravings for all the bad sugar are so much less! I’m really enjoying learning all about this way of living" -Julie

Foods to avoid

Foods high on the glycemic index scale should be avoided as much as possible. This means foods that have a GI of 70 or higher. These include:

• Refined carbohydrates, i.e., “empty calorie” foods or foods that have been processed.
  
  • Why to Avoid: Often high in unhealthy fats, added sugars, and sodium, processed foods can contribute to weight gain, inflammation, and insulin resistance. They're also usually low in fiber, which is essential for blood sugar control and weight management in PCOS.
    
    
• White bread, rice, pasta; pastries, and potatoes 
  • Why to Avoid: Refined carbs can cause rapid spikes in blood sugar and insulin levels, exacerbating insulin resistance, which is a common issue in women with PCOS. High insulin levels can lead to increased androgen production, worsening symptoms like acne, hair growth, and irregular periods.
    
    
• Sugary beverages such as fruit juice and soda 
  • Why to Avoid: High in added sugars, these drinks can lead to weight gain and increased insulin levels, both of which can worsen PCOS symptoms. They offer little to no nutritional value and can disrupt your hormonal balance.
    
    
• Fried foods 
  
  • Why to Avoid: Fried foods have a high GI can cause rapid increases in blood sugar and insulin levels. Managing blood sugar levels is crucial for women with PCOS to reduce the risk of developing diabetes and to help manage symptoms.
    
    

Learn more: Low GI foods for PCOS - Which ones are good for me?

Additional tips for managing PCOS

To manage your PCOS symptoms, it’s important to have a holistic view of health as PCOS can be draining on not just your physical health but also your mental health. In addition to diet, consider:

1. Incorporating Exercise into Your Routine

• Benefits:
  • Improves Insulin Sensitivity: Regular physical activity, such as walking, biking, or swimming, can enhance the body's insulin sensitivity, helping to manage blood sugar levels more effectively. This is crucial for PCOS management, as insulin resistance is a common concern.
  • Aids in Weight Management: Exercise plays a key role in weight control, which can directly impact PCOS symptoms. Even a modest reduction in body weight can improve menstrual regularity, reduce levels of male hormones, and improve ovulation.
  • Boosts Mental Health: Regular physical activity can also improve mood and reduce symptoms of depression and anxiety, which are more prevalent among women with PCOS.
    
    

2. Reduce Stress with Meditation, Yoga, or Talking with Friends and Family

• Benefits:
  • Lowers Cortisol Levels: Stress management techniques like meditation and yoga can reduce cortisol levels and mitigate the stress response. High cortisol can exacerbate insulin resistance and inflammation, worsening PCOS symptoms.
  • Enhances Emotional Well-being: Engaging in stress-relieving activities and maintaining strong social connections can improve emotional resilience and overall well-being, making it easier to manage the challenges associated with PCOS.
  • Promotes Hormonal Balance: Stress reduction can indirectly help in rebalancing hormones by reducing the impact of stress on the endocrine system, potentially improving symptoms related to hormonal imbalances in PCOS.
    
    

3. Lean on Community by Joining a PCOS Support Group

• Benefits:
  • Provides Emotional Support: Joining a PCOS support group offers emotional support and a sense of belonging. Sharing experiences and challenges with others who understand can significantly reduce feelings of isolation and stress.
  • Increases Knowledge and Resources: Support groups can be a valuable source of information, offering insights into effective management strategies, including tips on following a low glycemic diet, and navigating healthcare.
  • Motivates and Inspires: Hearing success stories and learning practical tips from peers can motivate individuals to adhere to their diet and lifestyle changes, including exercise routines, and can inspire them to set and achieve their own health goals.
    
    

Incorporating these holistic lifestyle changes along with a low glycemic diet can provide comprehensive support for managing PCOS. These strategies work synergistically to improve insulin sensitivity, promote a healthy weight, reduce stress, and foster a supportive community, all of which are vital for effectively managing PCOS symptoms and enhancing overall quality of life.

Ready to manage your PCOS symptoms? Access our free Low GI for PCOS 5-Day Meal Plan today and receive expert guidance on how to nourish your body the low GI way. 

Frequently Asked Questions

1. How quickly can I expect to see improvements in my PCOS symptoms after starting a low GI diet?

Answer: The timeline for seeing improvements in PCOS symptoms after starting a low GI diet can vary widely among individuals, depending on various factors like the severity of symptoms, adherence to the diet, and concurrent lifestyle changes (such as exercise and stress management). Some women may notice changes in their symptoms, such as more regular menstrual cycles or weight loss, within a few months of following a low GI diet consistently. However, improvements in other areas, such as fertility or reduction in hirsutism (excessive hair growth), may take longer. It's important to approach dietary changes with patience and to consider them part of a long-term strategy for managing PCOS.

2. Are there any risks or downsides to following a low GI diet for PCOS?

Answer: For most people, following a low GI diet is considered safe and can offer numerous health benefits, especially for managing conditions like PCOS. However, overly restrictive or improperly planned diets may lead to nutritional deficiencies or an unhealthy relationship with food. To minimize risks, it's crucial to ensure the diet is well-balanced, incorporating a variety of foods to meet all nutritional needs. Consulting with a healthcare provider or a registered dietitian can help tailor the diet to your individual health requirements and lifestyle, ensuring it's both effective and sustainable.

3. Can a low GI diet alone manage PCOS, or are other treatments necessary?

Answer: While a low GI diet can significantly improve PCOS symptoms and overall health, it's often most effective when combined with other lifestyle modifications and, in some cases, medical treatments. Regular physical activity, weight management, and stress reduction techniques are important complements to dietary changes. Additionally, some women may require medication to manage specific symptoms or fertility issues associated with PCOS. It's important to work closely with a healthcare team to develop a comprehensive management plan tailored to your specific needs and health goals.

4. Can a low GI diet improve fertility in women with PCOS?

Answer: Yes, a low GI diet may improve fertility in women with PCOS by addressing several underlying factors associated with the condition. By improving insulin sensitivity and promoting weight loss, a low GI diet can help regulate menstrual cycles and enhance ovulation, increasing the chances of conception. Moreover, this diet can also help reduce levels of male hormones (androgens) which are often elevated in PCOS, further supporting fertility. It's important to combine dietary changes with regular exercise and other lifestyle modifications for the best outcomes in managing PCOS and improving fertility.

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