Top 7 Practical Strategies To Lower Blood Sugar and Insulin In PCOS Management
Practical ways to lower blood sugar and insulin levels in the management of polycystic ovarian disease (PCOS) include the following:
- Don’t drink fruit juices or sodas. You can dilute fruit juices with ¾ water, but even then, don’t have more than one drink per day (8 ounce drink).
- Start eating legumes instead of starchy vegetables. Instead of potatoes, rice, bread, pasta, you are much better off to eat chick peas, red kidney beans, navy beans, lentils and other beans and peas. They will fill you up just like a starchy vegetable, but help to lower insulin and glucose due to the high amounts of soluble fiber (cholesterol cruncher fiber).
- Eat fruit and vegetables with lots of crunch and/or limited sweetness. Eating apples, pears, cucumbers, zucchini, romaine lettuce, boy choy, spinach, rapini, asparagus, cantaloupe, tomatoes, celery and other fruits and vegetables that are less sweet, are your best choices in this category. The crunchy ones have soluble fiber, which helps to lower insulin levels in the long-run
- Use soy products in place of other foods. For example replace cheese, milk, and meat products with soy cheese, soy milk and tofu (also veggie burgers, textured vegetable protein) as much as possible in day-to-day living. Soy products contain isoflavones, which block the synthesis of estrogen and testosterone in fat cells. They also help to detoxify excess estrogen, block the conversion of testosterone into dihydrotestosterone, all of which improve PCOS management. Soy foods also help to lower blood sugar and insulin levels.
- Eat cruciferous vegetables each day (broccoli, Brussels sprouts, cabbage, cauliflower), as they are not only low glycemic, but help to lower blood sugar and insulin, when used in place of many other vegetables. These vegetables also help to balance estrogen, testosterone and progesterone levels, in a similar manner as soy foods.
- Perform 30 minutes (minimum) of Endurance Exercise, at least 4 days per week. Choose from power walking, jogging, elliptical machine, stairmaster, stair climbers, body pump fitness classes, aerobic classes, spinning classes etc. Endurance exercise shrinks fat cells, and lowers insulin levels. Shrinking fat cells not only lowers insulin levels but slows the production of testosterone and estrogen made in fat cells.
- Avoid alcohol. Alcohol raises blood sugar, insulin, and estrogen levels, and promotes inflammation. All of these effects aggravate PCOS