Читать книгу The Ultimate PCOS Handbook: Lose weight, boost fertility, clear skin and restore self-esteem - Theresa Cheung - Страница 73

What all this really tells you is that whole foods are your best food choice, and if you think a food has a high GI watch your portion size and eat some protein and fibre with it.

Rather than selecting foods solely based on their GI or GL, we’d far rather you concentrated on eating a balanced diet and enjoyed your food. Use your common sense and evaluate foods for their overall health value. If you do choose to plan your diet using the GI or GL as a guide, look at food values for an entire day rather than excluding a food because it has a high value, and aim to keep your GL to 80 per day. When you eat foods with a high GI, the smaller the serving size, the smaller the rise in your blood sugar and insulin response. Foods with a high GI but low GL can be included as part of a healthy diet. Foods with a low GI will always have a low GL.

Use the GI and GL by all means if you want to, but don’t get carried away with calculations for every meal you eat. If you can’t get your head around the GI and GL, it won’t spell disaster for your PCOS diet. Whether you work with the GI or not, the best way to make PCOS-friendly food choices is to follow the first three recommendations of our PCOS diet and replace processed and refined foods (sweets, cakes, white bread and sugar) with whole foods such as fresh fruits, vegetables, whole grains, legumes, nuts and seeds.