Hi I was just wondering if there is a way to check labels and see how low on the gi list they are? I figure looking at carbs in general is a way to start, but next would I look at the sugars in comparison? Some foods I would like to eat, but aren't sure where they fall and haven't found them on any lists...or where to find more complete lists of gi values? Thanks so much!
Personally I buy only 100% whole wheat (stone ground when available) flour and don't buy anything except a very limited set of items (ketchup and salad dressings) with any sugar added. I also avoid foods that have potato starch added in. I don't look at carbs on a package, but ingredients only. If potato, sugar or white flour is listed, I don't buy the item, no matter how low the carb count is on the package.
Personally I buy only 100% whole wheat (stone ground when available) flour and don't buy anything except a very limited set of items (ketchup and salad dressings) with any sugar added. I also avoid foods that have potato starch added in. I don't look at carbs on a package, but ingredients only. If potato, sugar or white flour is listed, I don't buy the item, no matter how low the carb count is on the package.
That's some good advice. I will have to try that ..I always get overwhelmed in the grocery store!
When I was first DXed with PCOS I stood in the grocery aisles near tears. It took me forever to rearrange my shopping and eating habits to get enough nutriants in foods I liked while avoiding high GI foods. Once I learned that food makers sneak in things you would least expect, it made things a bit easier. I found potato starch in ice cream even! Now I have a good variety of healthy foods.
I eat low G.I. foods, but to make it simple, I follow the Green-Yellow-Red lists in Rick Gallop's "Living the G.I. Diet". All green foods are low GI... yellow foods are higher (eat occasionally)... and red are no-no's which you eat only extremely rarely. There is no counting, just making good *balanced* "green" choices. I highly recommend it because it keeps the guessing out of it.
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The intention of the GI diet is that it does not feel like dieting so you can maintain it for longer. Here are some practical hints for putting together low GI meals.
Staples
One of the problems with diets like the Atkins diet was the denial of stables. Meat just tastes so much better with carbs. But on the low GI diet no such sacrifices are necessary. Pasta, sweet potatoes, white long-grain rice and high soy and linseed breads are three low GI staples you can eat with any meal.
White pasta made from durum wheat or wholemeal pastas are excellent for quick, easy meals. Try mixing it with bacon, tinned tomatoes, peas, herbs and seasoning for a meal in minutes. See low GI pasta recipe.
Generally speaking potatoes should be avoided on the low GI diet, but sweet potatoes are fine, which is great as they taste so good! Roast them for 40 minutes in the oven and serve them with a low GI sauce like heated chickpeas, tinned tomatoes and frozen spinach.
White long-grain rice that requires boiling for 15 minutes or so is the best choice for low GI. Next best is basmati Avoid glutinous or instant rice's as these tend to have GI's off the scale. This can be served nicely with a chicken and vegetable stir fry.
Snacks
The purpose of the low GI diet is that you feel less hungry so you want to snack less. However for those times when you feel a little peckish between meals here are a few things you can nibble in moderation:
Reduced sugar chocolate. But watch the fat content.
Semi-skimmed milk.
A small quantity of unsalted nuts.
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Last edited by GothicRavenGoddess; 01-16-2009 at 10:38 AM.
Reason: to add stuff
I eat low G.I. foods, but to make it simple, I follow the Green-Yellow-Red lists in Rick Gallop's "Living the G.I. Diet". All green foods are low GI... yellow foods are higher (eat occasionally)... and red are no-no's which you eat only extremely rarely. There is no counting, just making good *balanced* "green" choices. I highly recommend it because it keeps the guessing out of it.
Is this an ok diet for PCOSers? I'm so confused...South Beach, Atkins, low GI - I don't know what to do!?! I'm guessing losing weight is losing weight, right? So, it shouldn't matter or does it!?!?! UGH!!!
Is this an ok diet for PCOSers? I'm so confused...South Beach, Atkins, low GI - I don't know what to do!?! I'm guessing losing weight is losing weight, right? So, it shouldn't matter or does it!?!?! UGH!!!
Everyone is different, so a diet that works for one cyster, might not work at all for another. If you loose weight and your symptoms start to go away, that could be a sign your are on the right track. I've been on a modified lower carb diet for over 5 years and it's working for me.
Is this an ok diet for PCOSers? I'm so confused...South Beach, Atkins, low GI - I don't know what to do!?! I'm guessing losing weight is losing weight, right? So, it shouldn't matter or does it!?!?! UGH!!!
This diet is very good for "normal" people, but is especially good for people with insulin issues. I would speak to your doctor and see what they recommend for you, but most PCOSers do great on low-GI diets. You have to find what works for you, because because every PCOS body is different. If you are losing weight, *eating balanced*, and your symptoms are lessened, it is a good thing, yes!
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DH (26) To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Meghan (25) Meds: Metformin, Levothyroxine, Prenatals
Oct/Nov: Clomid 50 mg + Preseed=BFN
Nov/Dec: Clomid 50 mg + Preseed = in progress, HSG: all clear! S/A= TBD
*~*~*TTC our 1st Little Kanoodle*~*~*
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Everyone is different, so a diet that works for one cyster, might not work at all for another. If you loose weight and your symptoms start to go away, that could be a sign your are on the right track. I've been on a modified lower carb diet for over 5 years and it's working for me.
Quote:
Originally Posted by meggowiggle
This diet is very good for "normal" people, but is especially good for people with insulin issues. I would speak to your doctor and see what they recommend for you, but most PCOSers do great on low-GI diets. You have to find what works for you, because because every PCOS body is different. If you are losing weight, *eating balanced*, and your symptoms are lessened, it is a good thing, yes!
THANK YOU!!! This is very helpful...I was afraid that a GI diet wouldn't be as good for pcos since I was only given one option. My endo doc really wants me to do his diet (very carb restrictive and I know I won't maintain this way of eating for a lifetime) with no support ie: book, research, etc - he will not call it Atkins or SB, so no help there!! I find that the GI diet looks doable
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HI Everyone! I have really been going through and learning a lot about this whole grain/whole foods way of eating and I must say it was challenging, it definetly takes longer to grocery shop,and I have to plan ahead which is sometimes hard, but the rewards have been great! Since the week of Thanksgiving I have lost 13lbs ! This is amazing to me, I think it is the first time ever in my adult life, I have lost weight thru the holidays! I had a few of my fav treats, and never felt deprived at family functions. I haven't had any issues with the bathroom from the metformin so that is awesome! And overall I have been feeling better! I have switched to whole grain in almost everything and have been buying fresh or frozen fruits & veggies. I have been reading ingredients and buying choices with less ingredients. I have learned to stay away from most of the packaged foods and so far my husband is surviving the changes. My favorite "trick" was to make meat loaf with hidden veggies and whole grains, he even liked it! ( I used the food processor to mince up brocc,carrots & cabbage & instead of bread crumbs I smashed up a variety of whole grain snacks & oats) Lots of seasoning and lean burger. It was fun. Anyway, I did check out the site www.WholeGrainsCouncil.org and it was helpful as well. thanks for all of the input and best of luck to all!
low gi grocery shopping? 
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