Look for high–fiber grains such as brown rice, whole–wheat pasta, and whole–wheat bread rather than low–fiber grains such as white rice, pasta, or white bread. Don't be fooled by fat–free treats.
Women with PCOS should avoid any bread that has gluten-containing ingredients. This includes any bread made from wheat, barley, and rye. Common wheat derivatives in bread include durum, semolina, and spelt flour.
A low GI means that when sourdough is digested the release of glucose into the bloodstream is slower and more steady. This slow-release of glucose helps to keep our blood sugars stable making sourdough (particularly whole-wheat, wholegrain and rye) a great choice for those with Type 2 Diabetes and PCOS.
Multigrain and whole grain foods such as pasta, bread, and cereals are beneficial to a PCOS diet. It's preferable to replace excessively processed refined flour products with healthy alternatives like oats and quinoa.
Refined carbohydrates like white processed bread, pastries and white rice are one of the biggest categories of foods to avoid when you are suffering from PCOS. These foods increase the production of insulin which can make managing PCOS symptoms more difficult and can lead to increased risk of diabetes.
Steer clear of high-sugar cereals they are of no benefit for women with PCOS.
There is no evidence that PCOS is affected by gluten consumption. Reducing gluten consumption or avoiding it could potentially lessen inflammation in women with PCOS, but more research is needed before recommending gluten-free diets to all women with the disease.
Pastas that are low in fiber and high in carbohydrates should be avoided. These include pastas derived from durum flour, or durum wheat flour, and semolina. Instead, try pastas derived from lentil flour or bean flour.
The PCOS Diet limits starches such as bread, pasta and potatoes to 2 portions p/day. These need to be wholegrain, so avoid white bread, pasta, rice, couscous, noodles, pastry, cakes etc..
Hence, consuming low GI ( Glycemic Index) foods becomes important.” Rice, on the contrary, is abundant in carbs and has a high GI. Thus, “if you have diabetes or PCOS, you should avoid consuming it in big quantities,” she suggested. According to Kapoor, the way you cook rice has a crucial impact on its starch content.
Eat slow carb rather than low carb
So swap refined carbohydrates such as white bread, white rice and crackers for higher fibre and slow release carbohydrates such as wholegrain bread, rye bread, brown rice, oats and wholegrain pasta.
Note: Sourdough is not suitable for people with coeliac disease, who should follow a strictly gluten-free diet. If you have coeliac disease but still want to enjoy the benefits of sourdough, always look for gluten-free options.
Research has also shown that follow in women with PCOS, following a low GI can lead to modest weight loss and a 3-fold improvement in insulin sensitivity and therefore symptoms of PCOS. Here are some simple low GI swaps: Swap white jasmine rice for brown or basmati rice.
Eating sweet potatoes regularly can help to regulate insulin levels, which is crucial for managing PCOS. In one study, women with PCOS who ate a diet rich in complex carbs like sweet potatoes had significantly lower insulin levels than those who ate a diet high in simple carbs.
Milk, paneer, cheese and butter may be a regular part of most people's lives but are not recommended for women with PCOS. This is because women with PCOS have the propensity to develop insulin resistance and the ingestion of dairy can lead to higher levels of insulin.
Sweet potatoes are another fiber-rich food that can be eaten as part of a healthy PCOS diet. As a complex carbohydrate, fiber helps slow digestion and reduce blood sugar levels.
Foods like white rice, candies, loaves of bread, potatoes, pastries have refined flour. Refined carbohydrates are the worst food for PCOS and should be avoided. PCOS women are more likely to develop diabetes. Refined carbohydrates increase insulin production in our body, leading to diabetes.
You don't necessarily need to avoid dairy and gluten; simply limit your intake and choose healthy options (such as low-fat milk and whole-grain bread).
Because of the direct influence on androgens and insulin, it is advisable for women with PCOS (who have acne or not) to limit their dairy intake to 2 or fewer servings each day and go for the full-fat versions.