Is Eating Fruit Bad for Women Suffering from PCOS?
A health condition that is generally unfamiliar to many people, Polycystic Ovary Syndrome (PCOS), is where some women’s hormones get out of balance due to any one of several issues including extreme chronic stress and the natural process of menstrual changes in the body.
Typically, women with PCOS grow small cysts on their ovaries, and while not in themselves harmful, the cysts may lead to more serious health problems such as diabetes and heart disease.
On average, Americans in particular consume 1/3 of a pound of sugar daily. Half of that amount is fructose. In that amount of sugar, fructose is 300 percent times more that is needed to trigger biochemical havoc throughout the body. Incredibly, some Americans easily consume more than twice that amount in soda drinks alone!
As such, it behooves women, and anyone in general, to watch out for possible blood sugar spikes precipitated by eating too much sugar, or foods that quickly turn to sugar, such as rice, pasta and potatoes.
Moreover, when consumed in large amounts, these food items also adversely affect one’s insulin–that in turn regulates fat. After fructose, grains are the most excessively consumed food that promotes weight gain and chronic disease.
How Then Can Women Best Manage PCOS And Its Symptoms?
Well, by essentially using food as a medicine.
Fruit: A Two-Edge Sword For Those With PCOS
Being that different health authorities and nutritionists class sugar in a different category than let’s say fructose, as found in fruit, or sucrose, as found in desserts, some health experts recommend that people get to know their fruit well as to their glycemic index count.
That being said, there is no doubt that fruit with its vast storehouse of minerals, vitamins, fiber and nutrients is good for individuals–if they do not have a health issue to deal with such as insulin resistance, diabetes or PCOS. (3)
Know Your Sugars
Simply put, when you eat sugar in the form of sucrose, there is a fast entry into the blood stream that causes a sharp spike in one’s blood sugar and insulin levels. Not a good thing.
In contrast, fruit that is composed of fructose and full of good fiber content, takes longer to digest. Yet, fruit juices, even without additional sugar, are carte blanche to sugar spikes faster and higher than those caused by eating a fruit whole.
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Know the Glycemic Index of Fruit
What is a glycemic index? Essentially, some fruits when eaten get digested more slowly resulting in a slower rise in blood glucose and insulin levels.
Being that fruit eaten with its skin, such as apples, peaches and berries, have a lower glycemic index, one should opt for them instead of higher glycemic indexed food such as pineapple, watermelon and mango that should be eaten moderately or less often.
Some Low Glycemic Snacks
Everyone likes to snack occasionally, so here are some tips for snacking. You may ask, “What about bananas?” Go for them–with caution!
Eat half a banana instead of one. Rich in potassium, they help regulate blood pressure and are a good source of B vitamins–which help maintain blood sugar levels.
Mixed nuts: Shell walnuts and shell almonds are best for pre-mixing. Stay away from peanuts, unless they are in their natural shells.
Pre-cut veggies: Carrots, broccoli or celery are healthy snacks. Hummus or guacamole as celery-dipped snacks are great choices too!
What are some of your favorite fruits, and do you know their glycemic index count? Does it really matter to you?