Low GI Diet For PCOS

Recommended Nutrition Balance of Carbs, Fats and Protein As a rough guide to overall nutritional intake, PCOS patients who are not obese are advised by experts to eat about 50 percent of their calories in the form of healthy carbohydrates, 30 percent in the form of healthy fats and the balance in healthy protein. PCOS patients suffering from obesity should aim for about 40 percent of calories as carbs, 30 percent protein and 30 percent fat. PCOS Diet: Best Carbohydrates Choose low-GI whole-grain starches (dense wholegrain breads, brown rice, basmati rice, wholewheat pasta, noodles, sweet potatoes) rather than refined or processed starches (white bread, white rice, white pasta, potatoes) and whole fruit rather than fruit juice. Higher fiber foods (especially foods rich in soluble fiber) cause a slower rise in blood-sugar. For example, 1/2 cup of All Bran (10 grams of fiber) is better than cornflakes (1 gram fiber). An apple (4 grams of fiber) is better than apple juice which contains no fiber. Best sources of soluble fiber include apples, oats and beans. Eat plenty of vegetables and beans. Not only are veggies packed with micronutrients like vitamins, minerals and phytochemicals, they are low in calories and (usually) have a very low GI value. If possible, combine some fat and protein with the carbohydrate (starch or fruit). This will slow the rise of blood sugar from the carbohydrate. For example, eat toast with two teaspoons of peanut butter rather than toast with jam. Choose lower-GI snacks. Instead of donuts, muffins, cakes, cookies, candy, sweets, jams, regular sodas, sugar and honey, switch to snack-foods like: fresh fruit, chopped veggies, sourdough muffins, oatmeal cookies, banana, bowl of All-Bran, low-fat yogurt, unsweetened canned fruit, nuts and seeds, dried fruit, baked tortilla chips and salsa, hummus, wholewheat pita with salad and light mayonnaise, and water. PCOS Diet: Best Fats

The healthiest fats/oils come from UNREFINED vegetable sources or oily fish. For cooking, choose extra virgin olive oil For salads, choose from flax oil, canola oil, soy oil, extra virgin olive oil, wheatgerm oil, walnut oil or hemp seed oil. Eat regular helpings of oily fish like salmon, mackerel, herring, sardines, tuna.

[Note: Flax seed oil, hemp seed oil, canola oil and oily fish are great sources of one of the key essential fatty acids, omega-3. This type of fat is good for heart health and weight reduction, and offers a range of other metabolic health benefits.] If you want to reduce weight, a good type of oil to use in cooking is a "Fat-Spray." Fat-sprays typically provide 1 calorie, per spray/squirt. This compares with 120 calories per tablespoon of regular cooking oil. PCOS Diet: Best Proteins Protein is found in many foods, but the best type of protein is low in saturated fat. Good protein choices include: fish, lean beef, lean ham, egg whites, whole eggs, chicken breast, turkey breast, pulses, beans, nuts, seeds, soy products and vegetarian protein foods such as quorn and seitan. Importance of Exercise Regular physical exercise is essential for any weight reduction plan, and is especially important for all PCOS patients. Studies show that regular aerobic exercise workouts benefit insulin resistance as well as a range of health indicators like serum cholesterol, blood pressure and cardiovascular function. Weight or strength training improves insulin resistance and metabolic rate. All these benefits impact on polycystic ovary syndrome. For optimum benefit, take 30-60 minutes combined exercise on most days.

PCOS Sample Diet Menu

This is a sample of a day's eating on a PCOS diet, shown for illustrative purposes only, to display a variety of possible foods.

Breakfast 3/4 cup All-Bran with low-fat milk 2 slices any wholegrain bread with margarine Snack 1/2 cup blueberries (or, 2 small oatmeal cookies) Lunch Sourdough or wholegrain roll 1 slice lean ham (or turkey) 1/2 cup sliced bell pepper (or salad) 1 apple (or soft-serve yogurt w.strawberries) Snack 1 banana (or 1oz low-fat mozzarella stick) Dinner 5oz salmon (broiled) (or 4oz chicken breast) 1/2 cup spinach 1/2 cup carrots 1/2 cup cooked basmati/brown rice 1 medium scoop low-fat ice-cream w. 1/2 cup canned peaches (juice) PCOS, or polycystic ovary disease or polycystic ovarian syndrome, is a condition characterized by the development of cysts within a woman's ovaries. If left untreated, this condition can eventually cause fertility problems along with other symptoms such as abnormal periods, acne, a decrease in breast size or an increase in body hair growth. According to information from ObGyn.net, PCOS also places a woman at a higher risk of developing diabetes, making a GI diet an effective tool for preventing this outcome.

GI Diet Theory

1. Understand the concept behind a low GI diet to better understand how it can
be used to avert diabetes in women with PCOS. Type II diabetes develops where the body becomes unable to produce or utilize the hormone insulin, a storage hormone produced by the pancreas to regulate blood sugar levels. This can occur where the demands on the pancreas are too great, as in the case of an individual with chronically elevated blood sugar levels. Fortunately, this can be controlled through dietary means, as blood sugar is most drastically affected by the intake of carbohydrates that are quickly digested by the body, such as refined flour and sugars. The speed at which a carb is digested is measured by the glycemic index, with the crux of a GI diet being to consume only low-GI foods to keep blood sugar in check, avoiding diabetes as a complication of PCOS. GI Diet

2. Consume a diet that is rich in low-GI carbohydrates along with moderate

amounts of protein and fat to avoid diabetes for individuals with PCOS. This means limiting your carbohydrate consumption to slow-digesting items like fruits, vegetables and whole grains. Generally speaking, stick to carbs that are served in or close to their natural state. The aforementioned carbs are served with minimal processing, unlike fast-digesting carbs like sugars and white flour. Couple this with consumption of lean protein sources such as low-fat dairy products, low-fat red meat, chicken, turkey and seafood, along with consumption of natural fats from fruits like avocados and coconuts, nuts, seeds and oils. Each meal you eat should contain a low-GI carb source, a protein source and a healthy fat source. Avoid eating carbs on their own, as the inclusion of other macronutrients will help to slow digestion time, improving the effect of the meal on your blood sugar levels. Step #1 - Make a list of the main carbohydrates (vegetables, fruits, breads, grains, cereals, pasta, rice, juices, beans, soups, baked goods, etc.) in your diet and note the number of times a week you eat that particular food. Step #2 - Now look up the Glycemic Index for each food on your list. If you can't find a particular food listed, consider the foods ingredients. If they are all highly processed (refined white flour, sugar, corn syrup) rank the food HIGH. If the food

has some processed and some unprocessed ingredients, rank it a MEDIUM. If almost all the ingredients are in their natural state, rank the food as LOW. This is a good rule of thumb, but it's not exact. Also, overcooked foods will tend to have a higher GI than undercooked foods. This is especially true for pasta, vegetables, grains, and cereals. Step #3 - Identify the high glycemic foods in your diet, foods with a G.I. over 70 and try to eliminate as many as you can. Pick out some of the medium GI foods (GI between 55 and 70) you can do without. Step #4 - Then, using the GI Food List on this web site, find low G.I. substitute foods you enjoy and start working them into your every day diet. If you're eating out and have to select a high GI food try to offset it by ordering something with a very low GI. Or, consider ordering a vinaigrette dressing on a salad to bring the average GI of your meal lower. Remember, this isn't an "all or nothing" diet. No one eats perfectly all the time. Just do the best you can and watch what happens. Step #5 - Get into the habit of testing your blood glucose to Prove It Works for you. Some people have told us they've gotten so good at knowing the effect of various carbohydrates on their blood glucose level that they can come very close to predicting their post meal blood glucose levels. Remember, when you start using more low glycemic foods, your blood sugar response will decrease. We recommend that you check blood sugars frequently and record your results. You may need to adjust your insulin or medication routine. Consult with your physician or nurse educator and always follow their advice

PCOS Diet Conclusions

1. Remember to eliminate all the bad carbohydrates, which are those that are refined and starchy like white pasta, white rice, white bread, etc. Avoid starchy fruits and vegetables like potatoes, sweat potatoes, corn, bananas, etc. 2. Whole grains can be consumed in small amounts but they should be gluten free. For example Kamut pasta is a good substitute for white pasta.

3. Drink more water because being well hydrated helps your body to maintain a good hormonal balance. You should drink lots of water if you are following a high fiber diet especially if you decide to supplement your PCOS diet with dietary fibers. If you have excess hormones in your system, by drinking plenty of water daily, you assist your body in eliminating these surplus hormones. 4. Eliminate all artificial sweeteners and do not drink pops and colas. 5. No dried fruits, only fresh fruits that should be eaten with protein. Berries are excellent. 6. Non starchy vegetable are also great and they should be eaten raw or slightly steamed. 7. Add spices like cinnamon and tumeric to your food to improve taste and to help control insulin.

PCOS Diet Resources

Read more about this topic because it can be so important. The following book and topics may help you: 1.Eat right for your type: http://www.dadamo.com 2. Insulin resistant diet: http://www.irdiet.com 3. The South Beach Diet: http://www.southbeachdiet.com 4. The Paleo Diet: http://www.thepaleodiet.com 5.Natural Diet Solutions for PCOS: http://www.ovarian-cysts-pcos.com PCOS Diet With Low Gycemic Index Foods It has been recently discovered that the low fat, high carbohydrates weight loss diet is not suited for those who have PCOS. In fact, this type of diet may even worsen your symptoms. High carbohydrates intake, are not recommended, especially if these are refined carbohydrates like white pasta, white rice and corn, because the body transforms them quickly into glucose, which in turn stimulates high levels of insulin to be produced. This spike in insulin stimulates fat cells to uptake glucose and store it into fat. A low glycemic index diet is the best because it is based on the

selection of foods that do not cause a rapid increase of blood glucose. Here is a short list of low glycemic foods: 1.All legumes 2. Barley 3. Kamut PCOS Diet Low in Saturated Fats Also, a diet that is high in animal protein is not recommended because it can worsen PCOS symptoms due to the high saturated fats content and animal hormones of meats. Organic lean meats can be consumed occasionally. Dairy products should also be avoided or minimized for the same reasons. Organic cheeses and milk should be consumed very rarely because they do contain naturally occurring estrogen. Female cows do produce hormones that naturally is present in their milk. Women suffering from PCOS may have too much estrogen and thus do not need to introduce more of it through their diet. Make sure you use a small amount of unsaturated fatty acids instead. These are fats coming from the vegetal world like flax seed oil, oil of olive, hemp oil etc. PCOS Diet that is High in Fiber Your diet should be high in fiber with an adequate intake of protein that should come mostly from vegetable source like legumes. Fibers in your diet may help to reduce the risk of weight gain, heart disease and diabetes, which are typical symptoms of PCOS. Make sure you get at least 25 to 30 g of fiber a day. Make sure to select high fiber foods. High fiber intake is important because fibers slow the absorption rate of blood sugar. Your body needs to break down the high content fiber food in order to extract the sugar present in it. This process occurs slowly. Fibers make your intestinal tract more efficient in eliminating fecal matter, thus preventing constipation. They also move faster from your stomach to your intestine signalling your brain that you are full. Fiber help your body detoxify and eliminate cellular waste faster. This is important in eliminating excess estrogen from your body. There are two types of fiber: soluble and insoluble fibers.

Soluble fibers dissolve in water, while the insoluble fibers do not. Your body needs both, but too much of insoluble fibers is not as good as previously thought. Insoluble fiber absorb water as they move through your intestines and also contribute to increase the size of your stool. Waste materials are eliminated faster and less toxicity is present in the body. Too much insoluble fiber that comes from grain fiber is not as good for you because it may interfere with the absorption of important minerals like calcium, magnesium zinc and iron. Soluble fiber is the type of fiber you want to have more in your diet. This type of fiber is high in pectins and gums. Soluble fibers are particularly good for insulin resistant cases or diabetes because they slow the absorption of carbohydrates. This is why the old saying "An apple a day keeps the doctor away," is so true!. Apples are loaded with pectins! The secret to PCOS diet is to eat low glycemic soluble fiber with every meal to lower insulin." Choose apples, raw carrots, oatmeal, flax, oatbran, buckwheat, etc. Low Gluten in PCOS Diet Studies have shown how women who suffered from PCOS had also a gluten sensitivity and when treated with an gluten-free diet, their symptoms related to high cholesterol, obesity, thyroid dysfunction, etc. improved. So, try to see if you are sensitive to gluten by eliminating all products containing gluten from your diet (substitute wheat with kamut for example) for 2 weeks. See how you feel after this trial period and then reintroduce gluten loaded foods and see how they affect you. Many women with PCOS find that stay away from gluten helps them greatly. Lectins in Your Food Are Insulin Mimickers Lectins are present in many foods and mimic the action of insulin and can aggravate those with insulin resistance related problems like PCOS. They are present in most foods but especially in grains like wheat, many seeds, most beans, and nuts. They are present in fruits, vegetables and dairy products. Lectins are proteins that bind to sugar and are called glycoproteins. They bind to sugars on the surface of intestinal cells destroying them and causing the symptoms of leaky gut syndrome, celiac disease, IBS, etc. The immune systems detects them in the blood and tries to attack them by synthesizing antibodies. In some rare cases

this process can lead to auto-immune conditions but in most cases they cause toxicity. They also cross the food-brain barrier causing mental imbalances like depression, inability to concentrate and mood swings. They also bind to insulin receptors on the surface of fat cells and mimic its action stimulating the uptake of glucose, which is then stored as fat. This causes weight gain and inability to lose weight typical of insulin resistance cases. They are present in many foods and many people are sensitive to them to some degree. Since, they are present in a lot of foods, trying to avoid them is virtually impossible. The solution is to protect yourself from their possible negative influences by taking certain types of sea vegetables like Okra and fucus versicolosus, which bind to lectins make them inactive and help their elimination from the body. They also help regulate the thyroid gland. Taking N-acetylglucosamine (NAG) and D-mannose supplementation can be another way to counter act the effects of lectins.

High-fiber foods
Looking to add more fiber to your diet? Fiber along with adequate fluid intake moves quickly and relatively easily through your digestive tract and helps it function properly. A high-fiber diet may also help reduce the risk of heart disease and diabetes. Here's a look at the fiber content of some common foods. Read nutrition labels to find out exactly how much fiber is in your favorite foods. Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day. Total fiber (grams)*
8.0 5.5 4.4 3.8 3.1 3.1

Fruits
Raspberries Pear, with skin Apple, with skin Strawberries (halves) Banana Orange

Serving size
1 cup 1 medium 1 medium 1 1/4 cup 1 medium 1 medium

Figs, dried Raisins

2 medium 2 tablespoons

1.6 1.0

Grains, cereal & pasta

Spaghetti, whole-wheat, cooked Barley, pearled, cooked Bran flakes Oat bran muffin Oatmeal, quick, regular or instant, cooked Popcorn, air-popped Brown rice, cooked Bread, rye Bread, whole-wheat or multigrain

Serving size
1 cup 1 cup 3/4 cup 1 medium 1 cup 3 cups 1 cup 1 slice 1 slice

Total fiber (grams)*

6.2 6.0 5.3 5.2 4.0 3.5 3.5 1.9 1.9

Legumes, nuts & seeds

Split peas, cooked Lentils, cooked Black beans, cooked Lima beans, cooked Baked beans, vegetarian, canned, cooked Sunflower seed kernels Almonds Pistachio nuts Pecans

Serving size
1 cup 1 cup 1 cup 1 cup 1 cup 1/4 cup 1 ounce (23 nuts) 1 ounce (49 nuts) 1 ounce (19 halves)

Total fiber (grams)*

16.3 15.6 15.0 13.2 10.4 3.9 3.5 2.9 2.7

Vegetables
Artichoke, cooked Peas, cooked Broccoli, boiled Turnip greens, boiled Sweet corn, cooked Brussels sprouts, cooked Potato, with skin, baked

Serving size
1 medium 1 cup 1 cup 1 cup 1 cup 1 cup 1 medium

Total fiber (grams)*

10.3 8.8 5.1 5.0 4.2 4.1 2.9

10

Tomato paste Carrot, raw

1/4 cup 1 medium

2.7 1.7

Women with PCOS should follow a PCOS diet in order to increase their chances of conception. Insulin resistance is one important aspect of PCOS, which increases the insulin levels in the blood and inhibits ovulation or impairs the maturation of viable eggs. This is way women with PCOS rarely ovulate and may have poor egg quality. Furthermore, they may have an increased rate of miscarriage and a difficult embryo implantation process if they do get pregnant. This is most likely caused by low progesterone production. Fertility herbs can help support the female reproductive organs and balance hormones. The first easy step to address this condition naturally is to follow a PCOS diet. 1. Eat small 5 meals a day and always have small amount of protein with each meal. 2. Only eat wholesome carbohydrates (no refined flours or sugars). Avoid wheat. Eat more natural grains like millet, spelt, quinoa (better if sprouted). 3. Always have high fiber vegetables with each meal. Take fiber tablets if you need more fiber. 4. Eat foods with low glycemic index (GI) at each meal. 80% of your meal should be a low GI food. 5. Take essential fatty acids like Evening Primrose Oil, Flax seed Oil, Omega 3 fish oil, DHA, and fertility vitamins. 6. Exercise 30 minutes a day 3-5 times a week. I recommend fertility yoga. 7. Avoid foods containing hormones and antibiotics. Eat free range and grass feed meets. 8. Do not drink coffee or tea. I recommend drinking fertility tea.

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9. Introduce magnesium and chromium ionic minerals to balance blood sugar. 10. Apply castor oil packs from day one of your cycle until ovulation. 11. To know if you are ovulating begin fertility charting every day. 12. Improve egg quality by eating these foods: Royal Jelly, Maca, Spirulina, CoQ10, L-arginine, Wheat grass, berries, dark leaf vegetables, pumpkin seeds, wild fish like salmon. Avoid, sugar, process foods, alcohol, cigarette smoking, trans fats, and stress.

Fertility Diet
1. Eat organic fruits and vegetables as often as possible in order to avoid harmful pesticides and herbicides. This is very important when making your fertility diet choices. 2. Eat organic dairy products that do not contain hormones or antibiotics. If you suffer from endometriosis or fibroids, you should avoid dairy products because they naturally contain estrogen which stimulates their growth. If you have polycystic ovarian syndrome you should avoid dairy, too. 3. Eat only lean red meat that is grass fed or organically grown. Conventionally grown cattle contains hormones, antibiotics and other contaminants that contribute to excess estrogen. Eat red meat only once or twice a week. Eat a very small amount no more than 4 oz at the time. 4. Eat only white meat like chicken that is free range or organically grown to avoid hormones and antibiotics which can disrupt your hormonal balance. 5. Eat fish that is fresh and comes from deep sea waters. Select fish like sole, tilapia, cod, and salmon. Avoid farmed salmon, tuna, shark, and sea food because they may contain high level of heavy metals.

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6. Eat plenty of legumes because they are high in fiber which helps regulate blood sugar reducing fertility issues associated with polycystic ovarian syndrome and contain a good source of protein. 7. Eat whole grains and avoid processed and refined white flour foods. Select pasta and breads made with spelt flour or kamut flour, brown rice, amaranth, millet, buckwheat, or quinoa. Avoid flours that are made with GMOs (genetically modified organisms). 8. Make sure your diet is high in fiber because it helps the body eliminate excess estrogen. Also it lowers you blood glucose. 9. Do not eat soy products unless they are the fermented type like miso or tempeth. Soy has estrogenic effect and it is not indicated if you are trying to conceive but most impotently you should avoid it during pregnancy and lactation. 10. Avoid drinking soy beverages. Select brown rice beverages instead. 11. Drink fresh juices. Learn how to juice your own fruits and vegetables. You will greatly increase your chances of getting pregnant because they have lots of enzymes, minerals, and vitamins. 12. Avoid commercial fruit juices because the pasteurization process destroys vitamins, minerals and enzymes. 13. Avoid refines sugars. Choose natural sweeteners like maple syrup, honey, stevia, or agave nectar. 14. Drink lots of water, 6 to 8 glasses a day. Avoid drinking tap water at all costs because it can contain harmful chemicals. It is a good idea to invest in a filtration system and only drink filtered water. Avoid bottled water because the plastic can be harmful to your health. 15. Include essential fatty acids into your diet. Make sure you eat plenty of omega 3, 6 and 9 essential fatty acids. Select healthy vegetable oils like flax seed oil, oil of olive, hemp oil, and coconut oil. 16. Give up smoking, drinking alcohol, and coffee.

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