What you should not eat if you have PCOS?

PCOS is a condition where hormone production from the ovaries is disturbed leading to an excess of male hormone. This results in problems with egg release from the ovaries thereby making it more difficult to get pregnant, excessive facial and body hair, acne and male pattern baldness.

The basic mechanism which leads to this hormone disturbance is an increase in the insulin levels which largely depends on what we eat. The higher the glucose level in the blood, more insulin will be secreted to move this glucose into other organs. And if the glucose is too much, the surplus glucose will be converted into fat and stored. Therefore, it is imperative that we eat food which has low glycemic index, to maintain a healthy weight. It applies to all, but even more so to women with PCOS. Effective PCOS Treatment focuses on managing insulin resistance through lifestyle changes, including diet and exercise.

What is glycemic index (GI)?

Glycemic index applies to carbohydrates. It is a number given based on how quickly the blood sugar rises after consuming a particular food. High GI foods include those made with refined flour (maida) e.g. pizza, pasta, white bread, sweets, potatoes, watermelon. Some examples of low GI food are green vegetables, fruits, such as apples, pears, and oranges, raw carrots, kidney beans, chickpeas, lentils, skimmed milk, peanuts.

Exercise also helps lower insulin levels by using glucose to provide energy. So, remember, PCOS is not a disease, it can be controlled by incorporating a healthy diet and exercise in your day-to-day schedule.

Pure sugar has a GI of 100. Other foods are divided into:

Low GI – < 55

Medium – 56-69

High – > 70

Below is a list of common foodstuffs with their glycemic index.

Low GI foods should be incorporated as much as possible. However, if  some food with high GI is eaten, reducing the portion size can reduce the glycemic load.