One of the most prevalent hormonal issues affecting women in their reproductive years is PCOS, which manifests itself in a wide spectrum of visible and invisible implications.
Menstrual irregularities comprise infrequent periods owing to PCOS. Incidents of abbreviated menstrual cycles and meager discharge also characterize the syndrome.
One of the more conspicuous indications that you are in a state of hyperandrogenism—when your body generates more male hormones than is typical—is unwanted hair growth.
The development of multiple microscopic follicles within the ovaries, none of which release eggs, comprises polycystic ovaries. Polycystic ovarian syndrome strikes about 5 to 10 percent of women of childbearing age and is a leading cause of infertility.
Symptoms vary in type and severity, and some women have no clinical signs. The root causes remain unclear, but excess insulin from diet and lifestyle factors like obesity or a family history play a role. While treatment targets symptoms, lifestyle modifications addressing weight and diet offer the best results in lessening progression and regaining normal function.
Excessive hair growth that is common with women who have this syndrome is called hirsutism. It can be found on the back, chest and upper arms, even the stomach area too. We must beware the body weight which adds fat around your middle belly, an oily complexion or outbreaks of acne, thinning hair on top of your head like a male (baldness looks female to most women anyway), impotence (if you’re talking about men) little flaps Sometimes left over from fetal development are found at just below the armpit level or behind your neck. Tribal markings in the primitive sense, areas of thickened dark skin behind each nipple and along the crease behind one’s armpits, as well as on top of a pectoral breast where it follows up almost to ones ear.
Polycystic ovarian syndrome (PCOS), belonging to the previous “Syndromes” category of diseases, is actually a series of menstrual diseases once called dysovulation. A remedy named the PCOS diet: How to Avoid Certain Death basically tells said sufferers to quit eating high carbohydrates and fried food. By providing low-GI foods women with PCOS have found it easier to manage their symptoms as one study showed that including more such foods in the diet could reduce hirsutism. Plus, this would allow hormones to remain balanced and insulin levels normal, thus improving fertility. It can even be used together with metformin for people who have PCOS. Associate with women who suffer from PCOS, review their way of living. If you understand why a low-GI diet is appropriate for them, this can make things a lot easier.
The Glyceming Index is scale that measure how much high carbohydrate meal increases serum glucose levers after ingestion. It is a way of describing some food characteristics. Foods are rated from zero to one hundred.
Low GI (55 or less): Foods that are slowly digested and have a low impact on blood sugar.
Moderate GI (56–69): Has a modest impact on blood sugar.
High GI (70 or greater): These foods will cause large spikes in blood sugar.
Insulin resistance is a main factor in determining PCOS, particularly for ladies. Shedding light on it can help with weight management, heart health, menstrual irregularities acne and infertility. The diet based on foods that do not quietly spike the blood sugar level nor provoke abnormal insulin response show better control of these disease
Frequently women plagued with PCOS fail to process insulin efficiently. Increased blood sugar and insulin also continue to exacerbate symptoms of PCOS, causing weight gain and hormone imbalances. By eating low GI foods you can prevent big hikes in blood sugar which raise insulin levels. These may help lessen the impact on your body from glucose load at one time, and as a result it is good for overall well-being.
While Managing symptoms is crucial for treating PCOS symptoms overall, weight in particular is hard to control. Eating a low-glycemic index diet also makes you feel fuller for longer, which reduces the likelihood that you will binge or begin eating unhealthily.
When glucose is released more slowly from the gut and liver into the blood, then less insulin has to be made for it. And this must go some way towards balancing female hormones again. Nor are harmful male metabolites such as androgens produced to such an extent; this system will be less prone to making them. With too much androgen women get irregular periods, acne and hair loss.
Women with PCOS are more prone to cardiovascular issues, and low GI foods high in fibre help in reducing inflammation of the heart and bad cholesterol.
Foods to Include in a Low GI Diet
Whole Grains and Millets like Jowar, Bajra, Ragi, Brown Rice, Legumes & Pulses like Chole, Moong Dal, Masoor Dal, Rajma, Lobia, Non-Starchy Vegetables like Karela, green leafy vegetables like Palak, methi Leaves, Bottle Gourd, Cauliflower, low GI Fruits such as guava, apples, pears, oranges, pomegranate, Nuts & Seeds like Almonds, Walnuts, Flaxseed, Chia Seeds and Spices & Herbs like Haldi, dalchini, methi dana can stabilize your glucose levels than whole grains. The most fiber-packed choices feed the good bacteria in our gut, and slow down how quickly glucose is absorbed by our body, preventing those sudden sugar highs. Not only that they give iron and magnesium, essential for life.They supply fiber, antioxidants, vitamins A, C, and K, as well as regulating appropriate blood sugar levels. Antioxidants together with vitamins and other chemicals, assist control blood sugar levels and enhance overall metabolic health.
Foods to Avoid
Some foods cause surges in blood sugar levels very quickly. Those are also known to worsen insulin resistance; hence they need to be avoided as much as possible or restricted:
• Drinks containing sugar (sodas, sweetened juices)
• Processed snack foods – chips, cookies, candy
• Refined carbohydrates like white bread and pasta
• pastries and cakes that use white flour
• Overly high amounts of starchy vegetables such as potatoes and corn
Practical Tips for Following a Low GI Diet
In order to avoid fast food or high-GI snacks, pre-planning for meals is crucial. Cooking low-GI grains and vegetables in large quantities may prove to be time-saving.
Be careful about the ingredients: Some packaged foods include hidden sugars. Matched with refined carbohydrates, this can lead to an upsurge in blood-sugar levels. So at the time of buying it is best to check packaged food carefully, companies strive to include as little added sugar as possible on peer reviewed packaging. Also, low glycemic index carbs should come with some fat, protein and fiber if long-term satiety and a slowed glucose intake rate help your mind and body function efficiently (also in moderating fat intake)
Drink Enough water or other low calorie liquids like soda water and lemonade to keep body hydrated and to regulate proper blood sugar levels
Here’s what a sample low GI menu plan would look like for PCOS
Breakfast:
Mid-Morning Snack:
Lunch:
Evening Snack:
Dinner:
Low-glycemic diet is One of the best strategies to manage PCOS. This way is through food selection that will keep your blood sugar stable in improvement for general health condition while reducing symptoms and achieving control over your body. Remember that every effort you make towards keeping a healthy diet will help you better manage PCOS.
