LOW GLYCEMIC FOODS CHART TO CONTROL PCOS
Following a low- glycemic diet is beneficial in controlling PCOS and it will also help to maintain optimum sugar level in diabetes patients.Glycemic index measures the rise in the level of blood sugar after the intake of a particular food from the range of 0 to *** Intake of some types of food causes sudden increase in glucose level in blood, while the glucose is released only gradually in some types of food.The former category of food has high glycemic index and the later has low glycemic index.So if you are suffering from PCOS or diabetes include food items which contain low glycemic index in your diet.It is also helpful, if you want to shed your weight, as it usually take more time to digest, hence is helpful in controlling your frequent hunger pangs.Bakery products, colas and other fizzy beverages, refined flour and rice, potato are some of the food items which have high- glycemic index.
The Glycemic index ranks carbohydrate foods based on the rate at which they are broken down into glucose.
Food with high GI will release too much glucose in the blood stream , which triggers the pancreas to release the hormone, insulin .Insulin removes the surplus glucose from the blood and lowers the speed at which the body burns fat.A large surge in insulin, caused by eating high-GI foods, will start reactions in the body that leave you feeling lethargic, hungry and craving more sugar.
Eating low-GI carbohydrate foods causes a steady rise in the level of glucose in the blood, which in turn leads to a small and gentle rise in insulin.Small increases in insulin keep you feeling full, satiated and energised for hours after eating and also encourage the body to burn fat.Foods which do not contain much carbohydrate like most of the green vegetables are naturally non glycemic.
Foods that are given below should be taken only in small quantity , to make them low- glycemic .
Meats, poultry, fish
Eggs, tofu
Cheese
Nuts and seeds
Many vegetables
Oils and Fats
Grains
Whole wheat
Barley
Pasta
Brown rice
Rolled Oats (oatmeal)
Sweet Corn
Best food for pcos
Legumes
Lentils
Soya
Linseed
Rye
Beans
Dairy Foods
Almond Milk
Greek Yogurt
Yogurt
Soy Milk
Fresh Fruits
Eat fruits in small quantity only
Most common berries
Plums
Peaches
Nectarines
Apricots
Oranges
Grapefruit
Pears
Papaya
Apples
Watermelon
Blueberries
Pineapple
Bananas - just ripe
Dried Fruits
Apples
Plums (Prunes)
Apricots
Peaches
Pears
