Poly Cystic Ovarian Syndrome – Part 2

When managing polycystic ovarian syndrome (PCOS) it is important to have a healthy low glycaemic index (GI) diet, as evidence has shown that staying within a normal weight, as well as decreasing insulin resistance with a low GI diet, are key to healthier ovulation, fertility and reduced androgen levels.

What is GI and why is it important?

GI is a rating between 0 and 100 which is given to foods based on the effect they have on blood glucose levels. A high GI value indicates a rapid raise in blood glucose levels, whereas foods with a lower GI provide a steady release of glucose into the blood.

A low GI diet will not only help with blood sugar regulation, but will also help control weight by delaying hunger. Healthier blood sugar regulation is thought to help maintain lower androgen levels.

Breakfast ideas

• 40 grams of oats with nuts and seeds and a cup of milk
• 2-3 slices of seeded bread e.g. soy and linseed or rye bread, with 1-2 eggs
• Low GI smoothie: http://www.blackmores.com.au/learning-centre/article/recipe-sweet-spring-smoothie
• Buckwheat pancakes with seasoned fruit and unsweetened yoghurt

Tip: When planning your breakfast, try and avoid packaged and processed cereals and breakfast bars, as these often have a higher GI. If you are having a breakfast cereal, add yoghurt or nuts (i.e. protein source), as this will lower the GI of the whole meal.

Morning snacks

• 4 tablespoons of unsweetened yoghurt
• Handful of almonds with an apple
• Carrot sticks with hummus
• Wholemeal rice cakes with tahini spread, grated carrot and half a small avocado

Tip: if you still have to have something sweet occasionally, choose honey such as stringy bark or yellow box. These can provide a lower GI option for home cooking or as a sweetener for your tea and coffee.

Lunches

• Tuna or tofu salad, with green leafy vegetables, roasted beetroot, carrot and capsicum
• Lentil and barley soup or minestrone soup - http://www.blackmores.com.au/learning-centre/article/recipe-minestrone-with-barley-and-basil-pesto
• Seeded bread sandwich with avocado, tomato, green leafy salad and salmon
• Dahl
• Nori rolls with brown rice and salmon

Afternoon snacks

• Small tub of unsweetened  yoghurt and a grapefruit
• Handful of mixed nuts (unsalted)
• Boiled egg on a slice of rye bread
• Carrots with hummus or tahini

Dinners

• Baked or grilled fish with brown rice and steamed broccoli
• Vegetarian lasagne
• Lean chicken breast – grilled, with roasted vegetables
• Vegetarian dahl

Additional tips

• Cardiovascular exercise at least three times per week, such as a 20-30 minute run or a 40 minute fast walk, will help maintain a healthy weight and encourage healthy blood sugar levels.
• Chromium is a key nutrient for healthy blood glucose regulation. Brewers yeast is a natural food source that can be sprinkled on cereal, yoghurt or put into smoothies to give good amounts of chromium. Brewers yeast also has naturally occurring B vitamins for healthy conversion of energy from foods.
• Magnesium is also essential for healthy blood sugar regulation. Add a supplement or aim for the recommended daily intake (RDI) which is 320 mg/day for women. Foods rich in magnesium include nuts and seeds, wheat germ and wheat bran.

References available on request