Diet for PCOS & Insulin Resistance

Women who have polycystic ovary syndrome can suffer from facial hair growth, irregular menstrual cycles and acne. Many of these women are also overweight, and find it difficult to lose the extra pounds. By making healthier food choices, PCOS sufferers can lose weight and keep it off.

Carbohydrates

When you eat too many refined carbohydrates such as sweets, white bread and white rice, insulin levels rise, and the excess sugar is stored as fat by the body, making it more difficult to lose weight. According to Registered Dietitian Martha McKittrick, "Overweight women who have PCOS and insulin resistance should keep complex carbohydrates to a daily total of 40 percent or less, depending on your level of insulin resistance." You can tell if you're eating the right amount of carbohydrates, as you'll experience less cravings, and have more energy.

Glycemic Index

If you would like more guidance in choosing healthy carbohydrates, the glycemic index might work better for you. The glycemic index gives carbohydrates a number from 0 to 100, according to how quickly they cause blood sugar levels to rise after eating the food. High-ranking foods are absorbed and digested quickly, and cause the greatest fluctuations in blood sugar levels.

Eating a low glycemic diet causes smaller fluctuations in blood sugar and insulin levels, and because these foods are more slowly digested, you stay full longer, which helps PCOS sufferers lose weight.

For breakfast, choose high fiber bran cereals instead of pancakes, waffles, or sugar sweetened cereals, and top your cereal with skim milk. Enjoy grapefruit, cherries, apples or prunes as your fruit choice.

If you enjoy soup for lunch, tomato, minestrone and lentil soups are low glycemic alternatives. Finish your healthy lunch with yogurt for dessert.

For dinner, eat protein rich lentils or kidney beans, or prepare spaghetti with whole wheat noodles. If you like to eat vegetables with your evening meal, broccoli and cabbage .are good low glycemic choices.

Diet Tips

Women with PCOS and insulin resistance should eat carbohydrates with a protein or fat, as the carbohydrate is absorbed more slowly, and insulin fluctuations are smaller. Space your intake of carbohydrates throughout the day. If you consume your allotted carbohydrates in one sitting, your insulin levels will rise too quickly. Lowering your carbohydrate intake can cause dehydration, so drink at least 8 cups of fluids a day that don't contain caffeine.