June 30th, 2011
Protein can boost weight loss for improved PCOS health because it takes longer to digest, metabolize and be used for energy. So you can end up satisfying your appetite by eating less food via a moderate intake of protein from healthy sources like fish and lean meat.
Protein is good for you in other ways, too, because some of its chains of amino acids cannot be manufactured by our bodies.
It’s essential for building and maintaining muscles, as well as repairing the muscle damage that occurs during exercise. Protein is also needed to make red blood cells, produce hormones and boost the immune system for fighting disease, as well as helping to keep hair, fingernails and skin healthy.
Women athletes who become protein-deficient have reported that their hair falls out and their fingernails grow slowly and break easily. Some have also stopped having periods.
June 29th, 2011
Did you know olive oil contains a potent mix of antioxidants that can lower a classic symptom of PCOS, namely heart-damaging LDL “bad” cholesterol? At the same time, olive oil leaves your HDL “good” cholesterol untouched.
Check with your doctor before adding olive oil to your diet on a regular basis and tell him or her that the Food and Drug Administration (FDA) recommends using about 2 tablespoons (23 grams) of olive oil a day in place of other fats to receive its heart benefits.
To add olive oil to your diet, you can saute vegetables in it, add it to a marinade or mix it with vinegar as a salad dressing.
You can also use olive oil as a substitute for butter when basting meat or as a dip for bread. Olive oil is high in calories, however, so don’t consume more than the recommended amount.
Research suggests the cholesterol-lowering effects are even greater if you choose extra-virgin olive oil. This means the oil is less processed and contains more heart-healthy antioxidants.
Keep in mind that “light” olive oils are usually more processed than extra-virgin or virgin olive oils and are lighter in color but not in fat or calories.
June 28th, 2011
As we reported yesterday, keeping your blood sugar levels steady should be to a major consideration if you want to enjoy good health while suffering from both PCOS and diabetes.
People with diabetes often avoid eating fruit because they are worried about the high sugar content found in most fruits. Fortunately, there are numerous fruits which do not significantly affect blood glucose levels because they are fiber-rich foods and tend to have a lower glycemic load (GL). That means they don’t spike blood sugar levels to the same extent as high GL foods.
Fruits play an important part in a healthy diet because they are low on fats while rich in nutrients and vitamins, with a positive effect on blood glucose levels.
An apple is the one with all the valuable nutrients. For a start, apples are rich in pectine, which is found in its pulp. Pectine is the source of galacturonic acid, which is needed for cleaning harmful, toxic substances from your body. This acid also works towards lowering your body’s need of insulin.
Apples are also rich in Vitamin B1, which prevents damage to brain cells that can occur due to diabetic acidosis. It also prevents further complications such as neurosis.
Fiber-rich fruits tend to be those with edible skins and seeds as it is these parts of the fruit that are highest in fiber. Examples with fiber content in brackets: pears (2.1%), apricots (2.1%), blueberries (2.7%), kiwifruit (2.1%), pomegranates (3.4%) and avocados (6.7%).
The avocado is not only high in fiber but is also a rich source of monounsaturated fat. The American Diabetes Association (ADA) recommends a diet high in monounsaturated fat as it can help reduce the risk of cardiovascular disease which is more common in people with diabetes than in the general population. There is also some evidence that a diet rich in monounsaturated fat can improve glycemic control.
June 27th, 2011
Keeping your blood sugar levels steady should be to a major consideration if you want to enjoy good health while suffering from both PCOS and its closely-linked disorder diabetes.
It’s best to only eat fruits with large sugar contents in small amounts as they can spike blood glucose levels. High sugar fruits include bananas, dates, grapes, watermelon and oranges.
Fruit juices tend to be stripped of the pulpy, fibrous parts of the fruit and are therefore often very low in fiber and very high in sugar. Many fruit juice manufacturers also add so much sugar that some juices have higher sugar levels than carbonated sodas.
Dried fruits can have a significant effect on blood glucose levels due to their high sugar content. Canned fruits in syrup also tend to be high in sugar and therefore should be eaten in moderation or drained of the syrup before consuming.
Many fruits are also available canned in their own juices rather than in syrup. These should be consumed in preference to fruits canned in syrup.
Tomorrow: fruits you can eat without problems.
