PCOS: Low GI diet | Nourish with Melanie #31

PCOS: Low GI diet | Nourish with Melanie #31

A low-GI diet is one of the most popular diets
for women with PCOS. So, how do you get started? Well today on Nourish I’m going to interview
PCOS dietitian Nicole Barber. Stay tuned! Nicole, welcome to Nourish! Thank you. So first of all, can you tell us about how
you developed such a passion for working with women with PCOS. yeah, I’ve been working with women for a while
now. And I’ve really loved being able to work with
women with PCOS, because a lot are in the dark, and being able to support and encourage
to help them understand their health and their body better, has been really rewarding and
then see changes, even fertility things happen, is such a feel to work with. Really enjoying that. Oh, that’s great. So obviously the low-GI diet is one of the
most popular treatments for PCOS. Can you tell us what is the low-GI diet? The low-GI diet really looks at our carbohydrates,
and trying to choose carbohydrates that have a more small gradual increase on the blood
levels, or our glucose levels in our body. So how is a low-GI diet beneficial for PCOS? Studies have shown that with a low-GI diet
they’ll have more improved menstrual cycles, and improved menstrual cycles, and improved
menstrual cycles means we have better ovulation. Right, so we’re more likely to be able to
conceive! That’s fantastic. Sounds like a good move. So then what happens when you eat foods that
have a high glycaemic index. Studies have really looked into this, and
they’ve shown that foods that have a higher glycaemix index or affect to the blood, show
higher levels of insulin, and insulin resistance really affect ovulation. Right, okay. So we need to be really avoiding that foods
that are high GI as much as we can. Yeah. Okay. So, some people suggest that women with PCOS
should be avoiding carbohydrate foods all together. What do you think about this? Yeah, it’s been trending for a little while,
and studies are really looking into it. Wollongong University just did a big clinical
study, where they looked at 377 participants and found that rather than cutting them, if
we switch to more low GI, they actually had for the switch, a point three drop in BMI,
better weight loss, better improved health. Which is really positive, to say that low
GI improves our health on many different levels, including fertility. Okay, fantastic. So how would a person know if a food is low
GI or not? So, in Australia we have something called
a glycaemix index foundation which puts a logo on our food products now. So that’s something we can look for on cereals,
and breads, pasta and rice. But also, the fibre content is a really hand
tool. If something is more fibrous, fibre acts as
a protective layer to our body, and will slow down the breakdown of the glucose in our body. That’s a fantastic tip, so could you give
me an example of a low GI food compared to a high GI food that might have more fibre
in it. Yeah, so something like a seeded bread versus
more of a white bread. Okay, so if you just have a look at the amount
of fibre, so say you’re in the bread aisle and you have a look at the different amount
of fibre in all of the different breads, that would give you a good indication as to which
bread you should be choosing? Yeah, if it’s got more of a fibre content. Yep, that would be the one to go for. So, just to finish up, what would be your
top tips for going low GI? I would include my carbohydrates, but look
for foods that I love and try and find one that has more of a low GI, either the logo
or something that’s more fibrous. If it’s got seeds in it it’s a great benefit
to our bodies, and will make it low GI naturally. If you can find a way to add in lentils and
legumes, so into the dishes or on top of say your potato or something like that, that would
make it more low GI. If you can add in other foods groups when
you’re eating your carbohydrates that would make it more low GI, because it will take
longer for the body to digest. Yep, that’s fantastic. So, just to get down into the nitty gritty
of those in a little bit more detail. So first of all, you said go grainy. And that’s not just with bread, that’s also
with things like having different types of wild rices, and crackers, choosing the grainy
crackers and so forth. And then you also said adding legumes. So how does adding legumes help to lower the
GI of a meal? Yeah, so legumes are very fibrous, and so
therefore they add a GI factor to the meal that makes it lower. Okay, and so what type of meals would you
add legumes to? So things like your mince, that you could
add quite easily, when you’re doing your stir fries, if you’re doing a soup you could put
it in, salads, that would mix really nice. Cannellinis make really lovely white sauces
that you can put on top of things. Actually that just reminded me of another
tip that I give a lot of clients, is if they’re doing something like a pumpkin soup adding
some cannellini beans or berlotti beans into that and pureeing it through. Great idea. Then that’s going to yeah, so all sorts of
different ways. And then your third one you said adding other
non-carbohydrate foods. So you’re talking about like if you add a
salad or some vegetables to rice, is that… Yeah, great. So that would make the meal take longer to
digest by the body. So when you add veggies, they have their natural
fibres, and that adds a lower GI content to the meal. Fantastic. And so when would you recommend, for somebody
with PCOS, so they come in to see you. Do you think it’s something you would wait
until you’re trying to conceive to start a low GI diet, or when would you recommend starting
to follow a low GI diet? Low GI diets are beneficial for us all, so
we can all start implementing low GI diets. Fantastic, alright. Thank you so much for coming on today Nicole. It’s so great to be able to just chat with
another of my beautiful colleagues, especially somebody who specialises in PCOS. There’s been some great advice for everybody. And, as always, if you are somebody who has
any questions about following a low GI diet, or if you’ve got any tips on how to make your
diet lower in GI, we’d love you to share. Just type in the comments section below. The other thing is of course, as always, we
have our fertility meal plan that you can download, so idf you just go to melaniemcgrice.com/fertility
to download your fertility meal plan, which is a low GI meal plan, so will be great for
anybody who is trying to conceive. Alright, thanks everybody, see you again soon.


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