Follow a low-glycemic approach for hormone balance
Description
Reverse PCOS symptoms and balance hormones naturally with low-glycemic eating. Discover the exact macronutrient ratios that reduce testosterone and insulin resistance.
Why we recommend this
- A 2021 meta-analysis in Frontiers in Endocrinology examining 16 clinical trials found that low-glycemic diets reduced testosterone levels by 20-30% and improved menstrual regularity in women with PCOS
- Research published in the Journal of Clinical Endocrinology & Metabolism demonstrated that reducing dietary glycemic load decreased insulin resistance and inflammatory markers, leading to improved ovulation rates in previously anovulatory women
- A 2019 randomised controlled trial in the American Journal of Clinical Nutrition showed that a low-glycemic diet reduced cortisol levels by 18% compared to a high-glycemic diet, potentially decreasing stress-related hormonal imbalances
- Studies in Diabetes Care have consistently shown that low-glycemic eating patterns improve insulin sensitivity by 35-40% compared to standard dietary approaches
- Dr. Jerilynn Prior's research at the Centre for Menstrual Cycle and Ovulation Research demonstrates that blood sugar instability disrupts the hypothalamic-pituitary-ovarian axis, affecting reproductive hormone signaling
- Dr. Robert Lustig's extensive research shows that insulin resistance drives increased production of androgens in the ovaries, a key factor in PCOS pathophysiology
Usage
Macronutrient targets: 25-30% of calories from protein (about 1.2-1.6g/kg body weight), 30-35% from fat (emphasizing omega-3s and monounsaturated fats), and 35-45% from low-glycemic carbohydrates (primarily vegetables, legumes, and limited whole grains). Aim for carbohydrates with glycemic index <55 and glycemic load <10 per meal.
Timing
Consume balanced meals every 3-4 hours, always pairing carbohydrates with protein and healthy fat. Front-load carbohydrates earlier in the day; keep evening meals lower in carbohydrates. Break overnight fasting within 1 hour of waking.
Important notes
- Individual carbohydrate tolerance varies significantly; use a glucose monitor or track symptoms to identify your optimal carbohydrate threshold
- Exercise increases insulin sensitivity - active individuals may tolerate higher glycemic foods, especially around workout times
- This approach requires consistent meal timing and preparation; plan ahead with grocery shopping and meal prep to ensure success
- Some low-glycemic diets can be too restrictive and lead to disordered eating patterns; focus on adding nutrient-dense foods rather than just eliminating foods
- Women with hypothalamic amenorrhea may need higher carbohydrate intake than this standard approach suggests
- Dramatic dietary changes can temporarily disrupt menstrual cycles; give your body 2-3 months to adapt before evaluating hormone-related outcomes