The Low GI Guide to Living Well With PCOS

by Brand-Miller, Dr. Jennie; Farid, Dr. Nadir R.; Marsh, Kate

• ISBN13: 9780738213903
• ISBN10: 073821390X
• Edition: Revised
• Format: Paperback
• Copyright: 2011-02-01
• Publisher: Da Capo Lifelong Books

Summary

Rev. ed. of: New glucose revolution guide to living well with PCOS / Jennie Brand-Miller, Nadir R. Farid, Kate Marsh. 2004.

Author Biography

Jennie Brand-Miller, PhD, one of the world's leading authorities on carbohydrates and the glycemic index, has championed the GI approach to nutrition for more than twenty-five years. The late Nadir R. Farid, MD, was an internationally recognized investigative and clinical endocrinologist. Kate Marsh, PhD, RD, CDE, is a practicing dietitian and diabetes educator in Sydney, Australia.

Table of Contents

Introduction	p. xi
Understanding PCOS	p. 1
How can I tell if I have PCOS?	p. 1
A little history	p. 2
PCOS is more common than you'd expect	p. 2
Doctors have to suspect it to diagnose it	p. 5
The insulin resistance link	p. 6
What exactly is insulin resistance?	p. 6
How does excess insulin cause PCOS?	p. 7
How insulin causes excess body fat	p. 9
Can you inherit insulin resistance?	p. 10
Why is insulin resistance so common?	p. 11
PCOS is a risk factor for further medical complications	p. 12
Signs of the insulin resistance syndrome	p. 13
Effective medical management of PCOS	p. 14
A much-wanted pregnancy	p. 17
Skin and hair	p. 18
The longer term	p. 19
All about Carbohydrates and the GI of Foods	p. 21
Back to basics	p. 22
PCOS and the insulin connection	p. 23
What you need to know about your metabolism and the fuel hierarchy	p. 24
Carbohydrate is nature's primary fuel	p. 25
Top 20 sources of carbohydrates	p. 25
What is carbohydrate?	p. 26
Carbohydrate is brain food	p. 28
What's wrong with a low-carbohydrate diet?	p. 29
How much carbohydrate do we need?	p. 31
Is a high-carbohydrate diet for you?	p. 32
Is a moderate-carbohydrate diet for you?	p. 33
The GI: the real deal on carbohydrates	p. 33
The key to understanding the GI is the rate of digestion	p. 36
What determines a food's GI?	p. 37
The GI was never meant to be used in isolation!	p. 37
The right kind of carbohydrate	p. 38
The right kind of fat	p. 40
Factors that influence the GI value of a food	p. 41
Where do you find the good fats?	p. 44
What about protein?	p. 45
Chapter 2 in a nutshell	p. 46
Four Steps to Taking Charge	p. 49
The four steps	p. 50
Managing your weight	p. 51
Avoiding the dreaded yoyo dieting cycle	p. 52
So, what's the healthy way to lose weight?	p. 54
Eating well	p. 58
How do I change my diet?	p. 59
Get Active with PCOS	p. 61
Why exercise matters	p. 62
What type of exercise and how much?	p. 63
Resistance training: not just for the guys	p. 64
Interval training: getting the most out of your sessions	p. 65
Our top ten ways to get moving	p. 66
Building more activity into your day	p. 69
How to stay motivated? That's not just your problem	p. 71
Take Care of Yourself	p. 73
Surviving stress	p. 73
Sleeping soundly	p. 77
Seeking support	p. 79
Stopping smoking	p. 81
Putting GI to Work in Your Day	p. 83
I understand GI but what is GL and what does it mean?	p. 83
The optimum diet for women with PCOS	p. 84
Seven dietary guidelines for women with PCOS	p. 84
The flavor on fluids	p. 106
A quick guide to healthy low-GI eating	p. 107
Putting it all together-a typical day the low-GI way	p. 108
Snacks	p. 112
Eating out	p. 113
Your healthy low-GI shopping list	p. 114
PCOS Kickstart Diet	p. 117
Kickstart Menu	p. 118
Kickstart Vegetarian Menu	p. 120
Kickstart Gluten-free Menu	p. 122
Recipes	p. 125
Breakfasts	p. 125
Quick-and-easy light meals	p. 133
Main meals	p. 146
Desserts and sweet treats	p. 169
The Authoritative Tables of GI Values	p. 177
Key to the table	p. 177
The tables	p. 181
Glossary	p. 223
Further Reading	p. 227
References	p. 229
Acknowledgments	p. 233
About the Authors	p. 235
Index	p. 237
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