Low GI Diet for PCOS: Why Glycaemic Load (and Whole Foods) Matter More Than You Think

Understanding Low GI Diets for PCOS: The Importance of Glycaemic Load and Whole Foods

If you’ve ever been told to just eat low GI diet for PCOS, you’re not alone.

Low GI diets are often promoted as the gold standard for PCOS — especially when insulin resistance and stubborn weight gain are part of the picture. And yes… low GI can be helpful.

But here’s what most people don’t explain:

• Low GI doesn’t automatically mean PCOS-friendly.

• And it doesn’t guarantee better blood sugar control.

  
  

Because when it comes to PCOS, it’s not only about how fast a food raises blood sugar — it’s also about how much carbohydrate you’re eating and what that food is doing to your hormones, inflammation, and metabolic health overall.

That’s where glycaemic load and whole foods come in.

A balanced plate of whole foods beneficial for PCOS management

Why Low GI Diets Matter for PCOS

For many women with PCOS, insulin resistance is one of the main drivers behind symptoms like:

• stubborn weight gain (especially around the tummy)

• intense cravings

• fatigue and energy crashes

• irregular cycles or ovulation issues

• androgen excess symptoms like acne and unwanted hair growth

Insulin resistance means your body has to produce more insulin to do the same job — and higher insulin doesn’t just affect blood sugar…

It can directly increase androgen production and disrupt ovulation.

High GI foods can create rapid spikes in blood glucose, which triggers bigger insulin surges. Over time this can worsen insulin resistance and contribute to inflammation, weight gain and hormonal imbalance.

Low GI foods release glucose more slowly, meaning:

• steadier blood sugar

• fewer insulin spikes

• more stable energy

• better hormonal regulation

Some examples of lower GI foods include:

• lentils, chickpeas and beans

• whole grains like barley and quinoa

• non-starchy vegetables

• most fruits (especially apples and berries)

So yes — low GI foods absolutely have value. But… focusing on GI alone has a major flaw.

Why Glycaemic Load Matters More Than GI Alone

The glycaemic index tells us how quickly a food raises blood sugar — but it completely ignores portion size and total carbohydrate.

And that’s where a lot of women get stuck.

Because you can eat a food that is technically “low GI”… but if you eat a large portion, the glycaemic load becomes high, which still drives blood sugar and insulin spikes.

Glycaemic load (GL) gives a more realistic picture, because it considers:

• the GI rating AND

• the amount of carbohydrate in a serving

A perfect example?

Watermelon has a high GI… but a low glycaemic load.Why? Because it contains very little carbohydrate per serving.

So despite the “high GI rating,” watermelon doesn’t send blood sugar through the roof unless you eat a huge amount.

This is why glycaemic load matters more for PCOS.It helps you understand what your meal will actually do in the body.

10 Common Food Swaps to Lower Glycaemic Load (Without Feeling Restricted)

If you’re trying to support insulin sensitivity and hormone balance, these swaps can make a big difference — without needing an extreme diet.

Here are 10 simple swaps I often recommend:

1. White bread → wholegrain or sprouted grain bread

2. White rice → brown rice, quinoa or cauliflower rice

3. Regular pasta → chickpea or lentil pasta

4. Sugary breakfast cereals → oats or plain muesli

5. Fruit juice → whole fruit

6. Potato chips → roasted chickpeas, nuts or popcorn

7. Soft drink → sparkling water + lemon or herbal tea

8. Ice cream → Greek yoghurt + berries

9. Chocolate bars → dark chocolate (70%+)

10. Sweetened yoghurt → plain yoghurt + fruit + seeds

    
    

These swaps don’t just lower glycaemic load — they also increase:

• fibre

• protein

• nutrients

• satiety (aka fewer cravings)

Whole Foods Matter Even More Than GI

This is the part I wish more people talked about.

Because honestly?You can eat “low GI” and still eat a diet full of processed food.

And processed foods — even low GI ones — are often packed with:

• refined oils

• additives

• low fibre

• hidden sugars

• poor nutrient density

For PCOS, we need more than blood sugar control.We need nourishment.

Whole foods provide the foundations for hormone balance, including:

• fibre to support insulin and gut health

• antioxidants to lower inflammation

• vitamins and minerals for ovulation and cycle health

• protein to stabilise appetite and blood sugar

Whole foods to prioritise:

• fresh vegetables and fruits

• oats, barley, quinoa, brown rice

• nuts and seeds

• beans, lentils and chickpeas

• lean proteins like fish, chicken, eggs or tofu

This is the stuff that actually supports healing in the body.

How to Put This Into Practice (Without Overthinking It)

If you want to eat in a way that supports PCOS — without obsessing over GI charts — focus on these principles:

• build meals around protein + fibre + colour

• pair carbohydrates with protein and healthy fats

• watch portion sizes (this matters more than people realise)

• limit processed foods (even “healthy” low GI versions)

• stay hydrated and move your body regularly

And most importantly…

You don’t need perfection. You need consistency.

Final Thoughts

Low GI can absolutely help with PCOS — but it’s not the full solution.

When you understand glycaemic load and prioritise whole foods, you’re no longer following generic advice… you’re making decisions that truly support your body, hormones and metabolism.

And that’s where change happens.

If you’re feeling overwhelmed with PCOS nutrition advice and you’re not sure what actually works for your body, I can help.

Book a FREE Naturopathic PCOS Assessment Call and we’ll map out what’s driving your symptoms and the simple next steps to support your hormones, metabolism, and cycle health without restriction or confusion.