Polycystic ovarian syndrome (PCOS) is a common hormonal disorder with unknown causes. However, insulin resistance is a major contributing factor among women with PCOS. It is reported by studies that around 50-70% of women with PCOS have insulin resistanc, meaning their cells are not able to use insulin effectively. To keep body glucose normal, pancrease has to secrete larger amount of insulin. This hyperinsulinemia is associated with weight gain and increased production of the androgen hormone testosterone. Insulin resistance makes it harder to lose weight, that’s why women with PCOS experience this issue.
WHAT IS GLYCEMIC INDEX: It is a ranking system for food containing carbohydrates. It shows how quickly each food affects your blood sugar ( glucose) levels when that food is eaten.
▶️ Food with a high GI (55 or above) absorbed rapidly and produces a sudden spike in blood sugar and also increases insulin secretion from the pancreas.
▶️ In contrast, food with low GI (55 or less) slowly absorbed and produce a gradual and relatively slow rise in the levels of blood sugar.
Prolonged consumption of high GI food leads to insulin resistance, oxidative stress and increases the risk of chronic diseases. Studies suggest a caloric- restricted low GI diet improves insulin resistance and PCOS symptoms like menstrual irregularity and cardiovascular problems.
Tips for eating healthy
It is frequently asked by women with PCOS that which diet is best for curing their symptoms, but unfortunately, there is no such miracle diet. Research shows that diet which reduces insulin resistance, like complex carbs, proteins and healthy fats may help in improving menstrual irregularities and obesity.
- Always choose carbohydrates with high fibre content and avoid or limit processed carbohydrates.
- Choose healthy dietary fats.
- Don’t eliminate an entire food group.
- Be wise with your portion size.
Regular physical activity also helps in reducing insulin resistance. Moderate exercise like brisk walking, running, cycling, and swimming improve PCOS symptoms and insulin resistance.
Sleep quality is very important.
Stress also increases glucose levels by promoting the production of the cortisol hormone, so try to do some meditation or other relaxation activities.
In need of some inspiration? Check out our low GI delicious recipes here.