Weight Loss and Polycystic Ovarian Syndrome

One major factor of Polycystic Ovarian Syndrome is obesity stemming from heightened insulin resistance. Recent breakthroughs in nutrition have revealed that the low GI (Glycemic Index) diet helps those with PCOS. Meals with a lower GI index helps to eliminate sugar spikes (where blood glucose levels suddenly rise with the introduction of high GI foods to the bloodstream) and reduces insulin response in the body. A low GI diet also reduces the level of insulin in the bloodstream itself. These reactions to a low GI diet are what helps a PCOS sufferer to lose weight.

According to researchers, the Glycemic Index is a measure of the ability of a food to raise blood sugar levels after it is eaten. The GI compares the body's blood sugar response to a given food with its reaction to glucose, which is given the value of 100. In other words, if a particular food raises blood sugar half as much as glucose, the food is given a GI of 50.

The size of the food portion used to test the GI of various foods contains 50 grams of carbohydrate. The GI of a food is determined by several factors, such as what type of carbohydrate and it contains, the processing method it has gone through, and the existence of other substances in the food (like protein and fat.)

The Glycemic Index, originally designed for diabetics, is now being used as a general guide for the treatment of insulin-related obesity disorders. This makes it perfect for PCOS sufferers, whose many issues revolve around a high insulin resistance. High GI foods, such as white bread, cereals, potatoes and granola bars cause elevated levels of insulin. By restricting these high GI carbs and consuming more low GI carb foods (whole grains, brown rice, oatmeal), a low GI weight loss plan has been proven to be an effective diet for those with PCOS, since their bodies store fat more readily. When deciding to go on any diet, be sure to consult with your doctor or nutritionist first.

Choose low GI whole grain starches rather than processed starches, and try to go with whole fruit over fruit juice - even if it's been naturally sweetened. When choosing fiber, the higher soluble fiber foods cause a slower rise in blood sugar. An apple, which contains an average of 4 grams of fiber, is a better choice than apple juice at 0 grams of fiber.

Try to combine some fat and protein with the carbohydrate to slow the rise of blood sugar. Instead of using butter and jelly with your toast, try using a teaspoon or two of peanut butter. Also, don't discount vegetables in the mix: many vegetables have a low calorie and GI count and are packed with nutrients.

Making smart choices about your snacking habits is also important: instead of donuts, cakes, candy, cookies, soda, honey and sugar, switch to healthier, GI-friendly choices like fresh fruit and vegetables, natural oatmeal cookies, low-fat yogurt and salsa, hummus, wheat or grain bread, and the all-time favorite natural choice, water.

You don't have to give up high GI foods completely, though you can if you prefer it (and your body will certainly not deteriorate without them.) A healthy balance between high and low GI foods, fat or protein foods will counteract glucose spikes and maintain the lower insulin level in the body. Of course, in order for any weight loss to occur, the diet should be heavily favoring the lower GI side of your food choices. The basic rules are to reduce intake of concentrated sugars and processed starches, increase consumption most vegetables and fruits, and choose non-processed grain products, such as bread made from stone-ground flour, instead of highly refined flour products. PCOS sufferers have reported steady weight loss success with the low GI diet combined with a regular exercise program, which may be the first step in finding a cure to the disease.