PCOS Diet Quality - The Glycemic Index

What is GI? 

GI or glyceamic index is a measure of how quickly or how slowly carbohydrates are digested and their effect on blood sugar levels. High GI foods increase our blood sugar levels quickly, whereas low GI foods increase our blood sugar levels much slower. Low GI foods are the preferred choice and high GI foods should be chosen less often.

Diet Quality - What the Research Shows

Weight loss of up to 5% has shown significant improvements with women in PCOS to help with metabolic function, reproductive and psychological benefits. Carbohydrate quality and quantity is key.  

Extremely high and low carbohydrate diets have been associated with increased mortality. Low carbohydrate diets with more a higher intake of animal protein and fat sources such as chicken, pork, beef and lamb were associated with higher mortality rates. However, those who consumed plant derived protein and fat intake from sources such as nuts, nut spreads, grain breads and vegetables were associated with lower risk of mortality.  

Guidelines for the management of PCOS and insulin resistance indicated for women to follow a Low GI diet, increased fibre, increased plant based and calorie controlled 1200-1600 kcal/d. Low GI foods should consist of 80% of your diet. Sometimes foods including biscuits, ice cream, dessert, chips are not forbidden, however don’t let these foods be your core food intake consume them occasionally and savour them for when your dining or with friends or family.