Your Guide to the Glycemic Index
July 10th, 2007
Exciting new way to pick the best foods to lose weight, live longer, and feel great. By Holly McCord, RD
What Is the Glycemic Index?
The Glycemic Index–or GI, for short–is a system that ranks foods by how they affect your levels of blood sugar. Low-GI foods (less than 55) produce a gradual rise in blood sugar that’s easy on the body. Foods between 55 and 70 are intermediate-GI foods. Foods with high-GI numbers (more than 70) make blood sugar as well as insulin levels spike fast. We now realize that’s a health threat. Mounting research suggests keeping blood sugar from spiking pays off in many ways. Low-GI foods appear to:
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I was diagnosed with pcos. I have been struggling with my weight, missed periods, very heavy when they finally come. Untill I was told I was anaemic, cravings for starchy sugary foods and also getting pimples or boils on my body and my hair once fell off in the middle. I cried my self to sleep when it happened. I have been trying to concieve for seven years. I am tired of taking metformin they make me really sick I want something more natural. I have tried clomide and insemination. I have stopped metformin and have stopped taking sugar in my tea and have seen some difference. The boils on my body have stopped as well and also lost a bit of weight. I try to eat 80% healthy food and don’t miss my breakfast. Eat little meal st ago snack on nuts and seeds dried fruits and trying to eat organic food though it is expensive. I still need some naturall remedy that will help me concieve, regulate my periods. Because sometimes I have two periods in a year. Can you imagine and when they come they go on for three months till I get them medically stopped is that normal? It is a painful journey. As a kid my mother fed us with healthy food, loads of veg, fruits, bean, and pulses maize meal, etc. I do not see how it was caused by unhealthy eating, maybe genetics, I do not know any more honestly Thanks in advance for your help.
I am looking for a support group in my area… Portland, Oregon. I have PCOS and have made several changes in the last year. Everything from diet and exercise to taking Clomid and Glucophage. All without success. I would like to have other woman to talk to, to be able to discuss things and perhaps generate new ideas. I am very tentative to consider IVF. I feel like there has go to be other solutions out there. Please help if you can. Thank You.
Dear Mrs Refiloe Ajidagba,
Thank you for writing in to our PCOS Support Blog. We are sorry to hear of your difficult experiences.
I asked Dr. Heather DeLuca of Insulite’s Medical & Advisory team to respond to you. Her comments are below.
We send our best wishes for your improving health,
Your Editor
PCOS Support Blog
Dear Mrs. Refiloe Ajidagba,
Thank you for writing into our PCOS Blog and sharing your story. I am sorry that you have had such a difficult time with the many symptoms and complications of PCOS. Please know that this is not your fault.
I can not say what the exact reason why you have PCOS. Yes, your lifestyle can impact the development of PCOS, however that may only be one aspect that contributes to it. PCOS does seem to have a hereditary component. I could not find an exact percentage of the chance of it being passed along. However, PCOS is a disorder with multifactorial inheritance, meaning that environmental factors play a major role in the expression of the disease. Many women with PCOS have mothers or maternal aunts with PCOS. It can also be passed down from the paternal side!
Samuel Thatcher, MD writes, “It is a near universal finding that PCOS is genetic, but the heritage is complex. This genetic predisposition is not as simple as brown eyes or blue, but has a complex heritage. The tendency to develop PCOS may be inherited from either the mother’s side, (maternal origin), from the father’s side (paternal origin), or from both sides. A paternal origin is equally likely, but often is overlooked. Also, various characteristic traits of PCOS may be passed down with varying degrees of severity. Doctors believe the same insulin and testosterone overload that may cause PCOS in women may also be responsible for premature male-pattern balding in men.”
Also, if you are looking for a more natural approach to addressing insulin resistance (IR), PCOS and its symptoms, I recommend considering the Insulite PCOS System. In addition to a group of supplements designed to treat IR and the symptoms, nutrition and exercise recommendations are also necessary to help you to be more successful on the System and to have long term control.
We feel that this multi-factorial approach is what is missing in addressing this complicated condition. Medications are helpful to some women and to other such as yourself have had unsatisfactory side-effects that prevent them from continuing. We want to treat the cause of the problem so that medications are not necessary.
Refiloe, I encourage you to continue eating a diet that focuses on whole unprocessed foods, that is high in vegetables, healthy fat and protein sources and limiting carbohydrates.
Also, if you want to read more about the PCOS System, go to pcos.insulitelabs.com. If at any time you would like to contact us, feel free to write into the blog or email us at myhealth@insulitelabs.com.
Best Wishes,
Dr. Heather DeLuca, ND
Insulite Laboratories Medical & Advisory team
DISCLAIMER: The information contained in this email
and the Insulite Labs website is for the sole purpose
of being informative. This information is not and
should not be used or relied upon as medical advice.
Always seek the advice of your physician, nurse or
other qualified health care provider before you
undergo any treatment, take any medication,
supplements or other nutritional support, or for
answers to any questions you may have regarding a
medical condition.
Hi Melissa,
We’re happy that you’ve found us!
I asked Dr. Heather DeLuca of Insulite’s Medical & Advisory team to address your inquiry. Please see her comments below.
Our best wishes for your improving health,
Your Editor
PCOS Support Blog
Dear Melissa,
Thank you for writing into our PCOS Support Blog.
I would be happy to try to help you find other women that you can correspond and maybe meet up with in your area. First, I recommend checking out this link as it will provide you with information on PCOS, online groups and places to discuss your concerns and experience with PCOS: http://www.pcos.insulitelabs.com/Insulite-PCOS-System-Support-Links.php
Also, I found this searching on the web. It seems as though there is a group of women with PCOS in Oregon, trying to get together. http://pcos.meetup.com/cities/us/or/portland/
Medications can be helpful for some women with the symptoms of PCOS, however they do not treat the cause of the condition and many women can not tolerate the side effects and/or do not get results, as you yourself have experienced. Also, when meds are discontinued, often the symptoms return.
Have you considered a more natural approach to treating the cause of PCOS, insulin resistance in addition to the hard work you put into changing your diet and exercise habits? Diet and exercise can certainly help control symptoms of PCOS but it may help to address the underlying cause a little more aggressively. I just wanted to offer another possible solution. To read more please visit: http://pcos.insulitelabs.com/
I hope this is useful and you find what you are looking for. Please let us know if we can help.
Best Wishes,
Dr. Heather DeLuca, ND
Insulite Laboratories Medical & Advisory team
DISCLAIMER: The information contained in this email
and the Insulite Labs website is for the sole purpose
of being informative. This information is not and
should not be used or relied upon as medical advice.
Always seek the advice of your physician, nurse or
other qualified health care provider before you
undergo any treatment, take any medication,
supplements or other nutritional support, or for
answers to any questions you may have regarding a
medical condition.
I am so glad to see this information on the importance of following the glycemic index for a proper diet to manage the PCOS. I am a 27 year old who was recently diagnosed (in May) after trying to conceive for 1 year. Through a good friend, I was refered to the book “The New Glucose Revolution” by Jennie Brand Miller which is all about the glycemic index and gives very practical examples of what foods are good and what ones should be eaten less often. There is also a great book by the same auther “The New Glucose Revolution Guide to Living Well With PCOS.” I began changing my eating habits (eating more fruits and veggies, whole grain breads, etc and eating almost no convenience foods or processed foods) and have food that I have much more energy. I have also recently started on Metformin to try to stimulate ovulation but it is too early too tell if it has worked. The diet piece is such a huge component of changing, for the better, your overall sense of well being and your energy levels. I know that in God’s time, we will be blessed with a child-if that is His plan but until then, I am going to make sure I am taking care of the body He gave me the best I can. To everyone at Insulite, thank you so much for this website, product and information. It offers a less harsh way to treat the PCOS and hope for everyone dealing with it!
Dear Melissa,
We are glad to hear that our posting on the Glycemic Index is of help. Thank you for your recommendations for Dr. Jennie Brand Miller’s books and for conveying your own experiences about the importance of nutrition.
Your kind remarks about Insulite Labs are so appreciated! Our company puts healing ahead of profits and acknowledgements from people like you make it all worthwhile.
Thank you!
Your Editor
PCOS Support Blog
I am so happy I have this place. I was diagnosed with PCOS almost 9 yeas ago and I can tell you that my battle has not been an easy one. I have been to numerous doctors that have not taken this syndrome seriously or are ignorant of it. I have done more studies than I’m sure most of us PCOSers understand. I have been on numerous diets and supplements to remove this weight and other symptoms of PCOS. I no longer have the hope of having any more children(I have a son whis is 21 years old). I had a hysterectomy 1 year ago, I can honestly say the pain is gone now but of course as I always knew the symptoms are still the there. All I’m looking for is the correct way of eating and the right supplements to help me feel better and give me back some energy. I’m 44 years old and I want to live life and not let this PCOS ruin the rest of my life.
Any advice would be appreciated.
I’m 25 and have had PCOS since my early teens. I have been taking dianette since I was 19, I stopped 8 months ago as we wanted to try for a baby and as my periods are so infrequent my doctors has referred me to a gynaecologyst. In the last 3 years I’ve put on a lot of weight, I know healthy eating and exercise is the key and i am trying but will my gynae simply send me away until i’ve lost the weight? as I’m worried she’ll just turn me away
I wish I had found this site years ago when I was trying to get pregnant.
I coincidentally decided to lose some weight before a round of IVF, and lo and behold, within 1 month found myself pregnant (my symptoms were very similar to IRS).
Since then, I’ve done more reading about insulin resistance, and discovered how pervasive and detrimental this condition can be.
Thanks for your website.
Lindsey –
I suggest going to a Reproductive Endocrinologist instead of a Gynocologist. RE’s have more resources to treat our condition and similar. This would be a better choice, especially since PCOS is an endocrin disease.
Hope this helps!
Angi Ingalls; PCOS in ConnecTion
PCOS Consultant for Insulite Laboratories
Educator for over 18 years
Diagnosed in 1985 at 12, living with PCOS since 1981
DISCLAIMER: The information contained in this article and the Insulite Labs website is for the sole purpose of being informative. Information obtained is not and should not be used or relied upon as medical advice. Always seek the advice of your physician, nurse or other qualified health care provider before you undergo any treatment, take any medication, supplements or other nutritional support, or for answers to any questions you may have regarding a medical condition.
I have been diagnosed with PCOS since 03 and conceived my son with artificial insemination. We are now TTC #2 and I have been on the Insulite System for 1 month and I feel awesome. MY ONLY problem…as I’m sure everyone else’s problem is eating. I just don’t eat right. I want so badly to, but my “addiction” seems to strong to overcome. Is there anyone out there in PCOS/Insulite land that has found a way to help with diet? Exercise I am doing fine with. I should do more, but with a 2 year old running around, I think I’m ok!
Also, I am looking for a support system in the Greeley/Ft. Collins, CO area. Does anyone know of any?
Thanks!
Hello Carrie
Isn’t it just frustrating to get a lot right but one thing holds you back? We have all been there. Food is THE MOST difficult thing for a PCOSer to overcome. It’s not necessarily because we over eat – a lot of us don’t – it’s because our bodies crave foods…high carbed foods.
I have just written an article called “Freaking Over the Holidays“ that touches on dealing with cravings. I suggest you read it and implement a lot of the tips.
I also suggest investing in a wearable alarm – such as a watch or using your cell phone. Set it for every 2 to 3 hours to remind yourself to eat, even if you are not feeling hungry. Just eat something small; fruit, nuts, yogart, just something to nibble. After awhile your body will want to eat more often. This is a good thing. When you eat more regularly, cravings lessen, the need to eat larger portions dissipates and your metabolism will consistantly run which helps burn fat.
Remove bad foods from your kitchen. This isn’t to say that you can’t eat “cheat foods“ but by not having them around, you can’t get a quick fix and you have to go out of your way to get them. This will help you “think before you eat” and help increase your will power. Your children will also benefit. Don’t introduce “cheat foods” to your children and they won’t ask for them, thus helping you to also stay on track. Believe me, as a caretaker for over 20 years, the kids won’t miss them or need them.
Lastly, invest in a good support system. Your partner, your friend, your coworker, someone from the local support group, someone online… Nothing like a good solid wall to lean up against when your feet hurt, right?
Good luck!
Angi Ingalls; PCOS in ConnecTion
PCOS Consultant for Insulite Laboratories
Educator for over 18 years
Diagnosed in 1985 at 12, living with PCOS since 1981
DISCLAIMER: The information contained in this article and the Insulite Labs website is for the sole purpose of being informative. Information obtained is not and should not be used or relied upon as medical advice. Always seek the advice of your physician, nurse or other qualified health care provider before you undergo any treatment, take any medication, supplements or other nutritional support, or for answers to any questions you may have regarding a medical condition.
Hi Carrie,
You asked about a PCOS suppport group in Greeley/Ft. Collins, CO.
Here’s a link to the Colorado chapters of the PCOS Association:
http://chapters.pcosupport.org/us/colorado.php
Best of luck on the Insulite PCOS System and for your improving health,
Your Editor
PCOS Support Blog