What are Low Glycemic Foods?
The low glycemic foods are the foods that have low value on the glycemic index. According to studies these foods are extremely good in a number of ways.
Low glycemic foods help with weight loss and maintaining weight loss. These foods lower the risk of conditions like Type2 diabetes and heart diseases.
What is the Glycemic Index?
Glycemic Index is a ranking system of carbohydrates that impact your blood sugar levels such as breads, cereals, dairy products, fruits, leafy greens and vegetables.
Nutritionists use the glycemic index to measure, rank, and assign foods as per their glycemic value. This index tells you how each one affects blood sugar levels.
What Causes PCOD?
The ovaries usually produce female sex hormones and a small amount of male sex hormones. They help in the proper development of eggs in the ovaries during each menstrual cycle that happens usually for approximately four weeks in a woman's body.
Can PCOD turn into PCOS?
The short answer is “No”.
Women with PCOD can still ovulate regularly. The women with PCOD may have similar symptoms as PCOS, but they have the ability to ovulate periodically and thus, can conceive successfully.
However, those with PCOS do not ovulate due to a severe hormonal imbalance which disturbs the process of ovulation.
What are the differences between PCOD and PCOS?
Polycystic Ovarian Syndrome is the imbalance of these sex hormones. Higher levels of male sex hormone (androgen) cause PCOD. In this condition patients stop ovulating, develop acne and develop facial hair.
You May Like To Read:
PCOD and PCOS In Women: Causes, Symptoms, Differences and Treatment
PCOD Diet: What kind of diet affect PCOD?
Insulin levels in women with PCOD are frequently raise than normal. Insulin is produced by the pancreas. It helps in the conversion of sugar (glucose) into energy in the body’s cells.
If the patient doesn’t create enough insulin, blood sugar levels can rise in the body. This will also happen when the patient is insulin resistant, which means the patient cannot use the insulin efficiently.
If the patient is insulin resistant, the body keeps the blood sugar levels in check and pumps out lot of insulin.
If insulin levels are high, the ovaries produce more androgens, such as testosterone.
If body mass index is higher than normal, insulin resistance can also be caused.
Insulin resistance makes it difficult to lose weight, so PCOD patients will get obesity.
Avoid starchy and sugary meals to achieve weight loss.
Foods to take in PCOD
According to research, the type of foods that people take has a big impact on PCOD.
Three diets that may help PCOD patients manage their symptoms.
Diet with low glycemic index (GI): Meals with low GI take more time to digest and so insulin levels do not rise as much as foods with a higher GI.
A low GI diet includes whole grains, legumes, nuts, seeds, fruits, unprocessed foods, and low-carb foods.
Anti-inflammatory foods: These foods include berries, fatty salmon, leafy greens and extra virgin olive oil help in inflammation-related symptoms.
The DASH diet: To lower the risk of heart disease, doctors recommend Dietary Approaches to Stop Hypertension (DASH) diet.
The foods must be included in PCOD are:
Unrefined and natural foods
Fishes with high Omega fatty acids
Leafy vegetables such as kale, spinach and broccoli
Crimson grapes, blueberries, blackberries, and cherries.
Healthy fats like olive oil, avocados and coconuts and nuts such as walnuts, almonds and pistachios
Spices such as cinnamon and turmeric
Dark chocolate in limited quantities
Avoid these foods to get rid of PCOD:
Refined carbohydrate sources such as cakes, pastries and white bread
Fried foods and fast foods
Carbonated beverages such as sodas, energy drinks which are high in sugars
Processed meats, such as sausages, and hot dogs, cured ham and bacon
Red meat like steaks, pork and hamburgers
Lifestyle change helps in PCOD:
People with PCOD should change their lifestyle. Physical exercise along with diet enhances the chances of early and permanant recovery from PCOD.
Anyone experiencing PCOD symptoms should consult a Gynecologist about their concerns and get suggestions regarding diet, physical exercise. The sooner they visit the health care provider the faster they feel better.
Bottom line: Life doesn't stop when you have PCOD or PCOS.
By taking a proactive approach to stay healthy you will have a more satisfying life than ever before!
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