by Martha McKittrick, RD, CDE, Registered Dietician,
Certified Diabetes Educator, OBGYN.net Editorial Advisor
Low glycemic index diet and PCOS
Many of the symptoms of PCOS (irregular periods, hair growth, hair loss, acne, etc.) may be caused by high levels of insulin. Eating foods that rapidly turn to sugar will increase blood levels of insulin. So I often recommend that women with PCOS follow a lower glycemic index diet to help lower insulin levels.
So what is a low glycemic index diet?
Basically, this type of diet contains meals and snacks that include moderate amounts of higher fiber carbs as well as protein and a little fat. This combination of nutrients allows for a slower rise of glucose, less insulin secretion and then a slower drop of glucose. It can help you feel full longer, have fewer cravings and sustained energy levels.
Suggestions for low glycemic index calorie controlled breakfast choices:
| FOOD | Calories | Grams Carbs | Grams of Fat |
| 1 cup 1% cottage cheese sprinkled with cinnamon. Add artificial sweetener if desired | 160 | 8 gm | 2 gm |
| 4 egg whites or egg substitutes, 1 oz low fat cheese, 1 slice whole grain bread | 180 | 15 | 2 |
| Omelet made with 1 egg plus 3 whites, ½ cup veggies cooked in cooking spray, 1/2 grapefruit | 190 | 16 | 5 |
| 1 T. almond butter and 1 slice whole grain bread or 2 slices light whole grain bread or or 80 calories high fiber crackers | 180 | 20 | 9 |
| Tortilla roll up:1 oz low fat cheese, 1 slice ham (1/2 oz), 1 whole wheat tortilla | 175 | 15 | 8 |
| 1 T. peanut butter on a small apple | 180 | 19 | 9 |
| 1 cup cooked oatmeal, 4 chopped walnut halves, add artificial sweetener and cinnamon if desired | 210 | 25 | 7 |
| ½ cup 1% cottage cheese, ¾ cup blueberries | 150 | 19 | 1 |
| 8 oz non fat yogurt, 2 T. All bran (or another high fiber cereal), 4 chopped walnuts halves | 170 | 18 | 5 |
| 1 oz low fat cheese on whole wheat English muffin (if possible, get the light English muffin) | 200 | 30 | 6 |
| 2 oz lox, 1 T. light cream cheese, 1 mini whole wheat pita or 80 calories high fiber crackers | 200 | 15 | 11 |
| 3 scrambled egg whites or ½ c. egg substitutes, 1 breakfast veggie sausage pattie, 1 slice light whole grain bread, 1 tsp. light soft margarine | 200 | 10 | 9 |
| 2 poached eggs, 1 cup cubed melon | 210 | 15 | 10 |
| Fast Food Breakfast out:McDonald’s scrambled eggs | 180 | 5 | 18 |
| Small apple, 12 almonds (a quick “on the run meal” for those of you who skip breakfast totally) | 140 | 17 | 15 |
Martha McKittrick, RD, CDN, CDE, specializes in weight control, hyperlipidemia, polycystic ovarian syndrome, and diabetes. She has been on staff at The New York Presbyterian Hospital for the past 17 years. She also counsels clients privately and is a consultant to physicians, corporations, and health clubs. She is on the medical advisory board for the Polycystic Ovarian Syndrome Association (PCOSA) and is on the editorial advisory board for PCOS Pavilion of OBGYN.NET. She has lectured on diet and PCOS at the PCOSA conferences in San Diego, New York, and Philadelphia.
Martha McKittrick, RD, CDE
Martha McKittrick is a registered dietitian and certified diabetes educator. She specializes in weight control, cardiovascular health, polycystic ovarian syndrome, diabetes, sports nutrition, and preventive nutrition. A staff dietitian at The New York Presbyterian Hospital for the past 24 years, she also counsels clients privately and is a consultant to physicians, health clubs, and corporations.Martha’s website: www.martha-nutritionist.com
Martha’s blog: www.citygirlbites.com/blog
Reproduced with permission
