5 top tips to improve Insulin and blood sugar levels.
Having discussed how Hyperandrogenism is the main driver of PCOS and can lead to an increased risk of Insulin resistance in women. Here at the Female Curve, we would like to share our top tips on improving insulin sensitivity and regulating our blood sugar levels through our diet.
Focus on protein: making sure to base your meals around a protein source whether that is chicken, turkey, fish, eggs, tofu, cottage cheese, or Greek yogurt, can help reduce the glycaemic load of the meal. Protein also helps improve satiety from the meal which can help when looking to reduce overall daily calories in a bid to lose weight
Focus on fibre: Fibre, like protein, can work to help reduce the glycaemic load of the meal, it also helps to improve satiety and fibre-containing foods usually are lower in calories so it’s a win-win when it comes to helping regulate blood sugar levels. Think vegetables and whole fruit.
When choosing your carbohydrate sources, look for foods with a low glycaemic index. Beans, lentils, and whole grains are good options. Complex carbohydrates take longer to digest and therefore have less of an immediate impact on blood sugar levels, that is why we often recommend women with PCOS stick to brown rice, oatmeal, and whole grain pasta/breads when choosing carbohydrate sources.
Healthy unsaturated fats can work to help slow down digestion and provide healthy fatty acids that are essential for optimal health. Fish and seafood is usually a great source of omega-3 fatty acids, but flax seeds and chia seeds can also work for those who aren’t big fans of fish.
Start your meal with a salad or chunky soup. Research has shown that not only does starting your meals with a rich source of fibre can help reduce your overall calorie intake for the day it can also work to dramatically reduce the blood sugar level spike from your meal.
Looking to manage your PCOS and insulin resistance? Sign up to our 12 Week PCOS Treatment Programme to learn everything you need to know about PCOS.