A low GI and low GL diet is known to be beneficial for PCOS, but what’s the difference?
A low Gi diet is one that focuses on foods that have a GI value of 55 or below. The sugar/glucose in these foods is absorbed more slowly into the bloodstream, reducing the demand for insulin (high insulin worsens PCOS). Low Gi foods can make you feel more full and satisfied for longer, reducing cravings and hunger, and stabilising your mood and energy.
A low GL diet takes into account both the GI value of a food and the amount of carbohydrates per serving, so it is looking not only at how quickly the sugar is absorbed, but how MUCH will be absorbed as well.
The GL of a food can be worked out by the following formula:
GL = (GI value x carbs per serving) divided by 100. (source: The shopper’s guide to GI values www.glycemicindex.com )
It is important to not just look at the GL of foods though, because you can have a low GL food with a high GI and vice versa. For best results, choose low GI foods that also have a low GL.
Julie