What is insulin resistance?

Approximately 50 to 70% of all women with PCOS have some degree of insulin resistance. Insulin resistance implies that our bodies cannot utilize insulin properly. Insulin is a hormone secreted by our pancreas that controls the amount of glucose in our blood while also helping store glucose in our liver, fat, and muscles. With insulin resistance, certain cells become resistant to the constant insulin and would need more to lower the blood sugar. Therefore, eventually, you have both high insulin and blood sugar, which can cause type-2 diabetes and cardiovascular disease. Also, insulin is a fat-storage hormone that concentrates fat in the abdominal region. Therefore, ladies with PCOS, you can blame the stubborn belly fat and the weight gain on insulin resistance to some extent. To make matters worse, obesity further worsens insulin resistance.

How to test for insulin resistance?

The fasting plasma glucose and the A1C tests are used to detect whether you have insulin resistance or not. The symptoms of insulin resistance are harder to detect and may vary from person to person. Some of the symptoms may include increased cravings for sweet and salty foods, fatigue, frequent or increased urination, darkening of the skin in the underarms, groin, or behind the neck, and tingling sensation in hands or feet.

What foods can worsen insulin resistance?

Foods that contain simple carbohydrates are rapidly broken down into sugars by the digestive system. They cause a sharp increase in blood glucose and fast absorption of nutrients, while also producing insulin. With insulin sensitivity or resistance, the blood sugar levels do not fall even several hours after eating. When this happens on a regular basis, you are more susceptible to diabetes. To prevent that, you should lower the consumption of foods that cause rapid spikes in blood glucose, also referred to as high GI (glycemic index) foods. Processed foods such as white bread, most bakery products, white pasta, and processed cereals would create massive blood glucose spikes. Similarly, sweetened beverages including packaged juices and sports drinks with added sugar would worsen your condition. It is difficult to completely let go of all processed carbs or to never eat a cupcake ever. As with every ambitious goal, the key here is to take small initial steps. If you are used to eating a cupcake every day, try limiting yourself to only thrice a week to start with instead of cutting yourself off completely. Try to make these your celebratory treat after a week of following a “no processed carbs” diet.

Wholegrain diet for PCOS insulin resistance

Not all carbohydrates are bad. In fact, people with PCOS do need some good quality carbohydrates to prevent excessive fatigue and from preventing the body to go into starvation mode. An extremely low-calorie diet restricting all carbohydrates can cause your body to produce stress hormones such as cortisol, which is not good for your insulin resistance. So instead of cutting off carbohydrates completely, try to substitute them with whole grains. Wholegrains are complex carbohydrates with high GI. They take some time to be broken down into sugars by our digestive system, thereby preventing rapid spikes in glucose and insulin levels.

Below is a list of a few common whole grains and their benefits:

Whole oats: Oats are naturally gluten-free and packed with vitamins, minerals, and antioxidants. Oats contain a soluble fiber called beta-glucan that lower bad cholesterol levels and helps with insulin resistance. But be careful of certain instant oats products that might contain added sugar.

Whole wheat: Whole wheat is a good wholegrain option for people who are not gluten-intolerant. Consuming whole wheat bread and pasta instead of processed wheat would keep your blood glucose in check and prevent drastic spikes.

Rye: Rye is typically more nutritious than wheat and contains fewer calories. It has been found to improve insulin sensitivity and the overall blood glucose profile. It is also quite rich in dietary fiber, which is important to prevent blood sugar spikes.

Buckwheat: Buckwheat is a nutritious wholegrain cereal that is packed with vitamins, minerals, and resistant starch. Resistant starch is important for promoting gut-friendly bacteria.

Bulgur wheat: Bulgur wheat is packed with minerals and dietary fiber. It has slightly lower calories than quinoa and brown rice.

Quinoa: Quinoa is a great source of vitamins and minerals, while also containing proteins. It is a wonderful source of carbohydrates for those with gluten allergies.

Brown rice: Switching brown with white rice is a healthier way of consuming carbohydrates. Although similar in calories to that of white rice, it contains vitamins, minerals, and antioxidants that white rice lacks. Also, because of the presence of dietary fiber, brown rice helps in keeping you full for longer.

Therefore, managing your diet if you have insulin resistance due to PCOS is absolutely crucial to prevent the onset of diabetes and cardiovascular diseases. Switching to wholegrains as a source of carbohydrates would help prevent rapid spikes in blood glucose and control your insulin sensitivity.

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