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Welcome to Lisanne Wellness Center Education Series, today we are comparing best diets for managing blood sugar levels, PCOS and Insulin Resistance.
You are what you eat. Yes, it is a cliche, but cliches only exist because they are so frequently true. In this situation, especially if you have serious health issues like insulin resistance or PCOS, what you put into your body can essentially define your health and wellbeing.
Eating a balanced diet that is suitable for your individual health is vital. A diet that works well for one individual might not be the best option for another. Finding your ideal fit can significantly improve how you feel on a daily and long-term basis.
There are numerous diets that are beneficial for someone with PCOS or insulin resistance. These include the Mediterranean diet, the glycemic index diet, and others.
What to Look for in a Good Diet
There are specific dietary considerations for those with insulin resistance and PCOS. Depending on what you put into your body, each of these conditions have a huge impact on whether they get better or worse.
As a result, it’s important to understand your needs in terms of your own health. This entails identifying your essential nutritional requirements and then finding a diet strategy that meets those needs. For instance, those with insulin resistance should concentrate on reducing their carb intake, while PCOS may require women to stay away from high-fat foods.
Dietary Considerations for Insulin Resistance
A specialized diet is required to help manage insulin resistance. Dietary regulation of blood sugar is crucial for maintaining healthy levels because an insulin resistance person’s body struggles to do so. Failure to do so may result in diabetes or other serious health issues.
When dieting for insulin resistance, the following things need to be taken into account:
In order to manage your glucose levels, you must ensure that you are consuming the proper amount of carbohydrates and sugars. This has a significant impact on your health and can make or break your diet.
Dietary Considerations for PCOS
A PCOS diet differs from an insulin resistance diet. Fortunately, it is not as restrictive or time-consuming. A diet intended to help manage the symptoms of PCOS should put less emphasis on fatty foods and more on foods that assist in reducing inflammation rather than make it worse.
These dietary considerations include the following:
- Avoid skipping meals. Even adding healthy snacks to your meals may be a good idea.
- Eat whole foods from all of the food groups every day. Each group makes diverse contributions to your health and typically contains various vitamins and nutrients that you may require.
- Focus heavily on consuming enough protein. It is advised that a sufficient amount of protein be present in each of your meals and snacks.
- When choosing dairy and other foods, choose low-fat options. Eating lean meats and avoiding processed foods are other implications of this.
- Insulin resistance plays a significant role in PCOS, so following a diet that is blood sugar friendly is important. That said, it does not need to be as strict as it would be for someone with diabetes.
A number of factors may alter the dietary considerations you make. This is true whether you are at risk for developing Type II diabetes or have any degree of insulin resistance.
To ensure that your diet is on point, it is highly recommended that you obtain advice from a nutrition consultant.
Diet Options for Insulin Resistance and PCOS
There are many different diet options available today, ranging from traditional diets to modern fads that come and go. Finding a good alternative to meet your nutritional needs after sorting through all of the choices might be difficult.
It can be challenging to adhere to your nutritional demands without a clear plan to follow, so finding a proper diet is important for your health. There aren’t many resources or guidelines available to those who wish to simply eat healthy without adhering to a specific plan, and a significant portion of people may fail.
The ideal diets to follow for PCOS and insulin resistance are listed below.
Glycemic Index Diet
The glycemic index diet, which is intended to help with managing diabetes, is one of the most effective diets for PCOS and insulin resistance. But it’s also the most complicated and time-consuming. Starting this diet can be challenging because it calls for paying attention to cooking techniques and checking nutrition labels for each and every bite you take. Al dente noodles, for example, have a lower glycemic index than overcooked noodles!
Having said that, this diet can be really profitable for your health and you will experience a wide range of benefits. While it is undoubtedly difficult to begin, it will quickly become a habit and just another normal part of your life.
According to the glycemic index (GI) diet, each food item is given a number based on how many carbohydrates and sugars it contains. The lower the GI rating, the fewer sugars and carbohydrates it contains.
These are some examples of GI ratings for different foods:
The differences in the numbers are clear to discern. You can get a good idea of how healthful each food is using this scale. Even prepared foods like TV dinners (if you grew up in the 1980s or 1990s) and restaurant menu items are rated on the GI website.
If you are not getting enough Omega-3s, you should consider Omega Pure to give you that boost in your fatty acids as a glycemic index diet is not as focused on them as the diets below.
Mediterranean Diet
The Mediterranean diet prioritizes whole foods and a healthy balance of vitamins, minerals, and other nutrients. Although the foods associated with heart health often coexist with an insulin resistance diet, its major focus is on heart health. The Mediterranean diet focuses on the following foods:
- Whole Grains
- Fresh Fruits and Vegetables
- Lean Meats
- Fatty Fish with Omega-3s
- Nuts and Seeds
- Healthy Preparation
It can be quite beneficial even though it wasn’t created with insulin resistance or PCOS in mind. This is especially true if you have mild insulin resistance or PCOS without insulin resistance. The Mediterranean diet offers all of the healthy options without the GI diets’s complicated rules.
If eating whole grains is affecting your blood sugar levels, the only change you might need to make is to reduce ow much you consume. If you’re doing a fertility cleanse, this diet is also a terrific complement.
Gluten Free Diet
A gluten free diet can be very beneficial for both insulin resistance and PCOS since almost all foods that contain gluten are high in carbs and sugars. They usually align perfectly.
This diet helps in reducing inflammation and is beneficial for those with insulin resistance, PCOS, and other health conditions. A gluten-free diet includes a lot of incredibly gut-healthy foods that can help with improving abdominal health. Recent research has looked at the relationship between a gluten-free diet and increasing fertility.
Given that practically every food in a grocery store has some amount of gluten, this is perhaps one of the strictest diets one could follow. It is important to note, however, that this diet does become much simpler to adhere to if you do not have to worry about cross-contamination or trace amounts of gluten due to Celiac disease.
Another benefit of this diet is that it has an extensive online following online as a result of the recent awareness push for Celiac disease. This means that the number of recipe ideas you can find online are practically infinite and that there are more gluten-free food options available in grocery stores than ever before.
The DASH Diet
The DASH diet was developed specifically for cardiovascular health, with a focus on blood pressure. It has received widespread medical approval and acclaim. The foods in this diet are intended to enhance heart health while lowering the risks of hypertension.
Due to the nature of this diet, inflammation is reduced, which benefits PCOS and insulin resistance. The DASH diet also limits a lot of the foods that can aggravate these conditions.
Final Thoughts
In the end, the diet that you choose should be compatible with your lifestyle and health concerns. With a few little tweaks, such as meal preparation, these diets are still doable for you even if you lead a hectic life. You can also add supplements to these diets, like Lowsitol, to further boost your health.
A healthy, balanced diet will benefit your health in a variety of ways; more so than simply helping you to manage the symptoms of insulin resistance and PCOS. All of your body’s systems are impacted by a nutritious diet, which improves your overall health over time. Many people who make dietary modifications to be healthier often don’t go back because they love the health benefits more than they miss unhealthy foods!
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