A low-GI diet is one of the most popular dietsfor women with PCOS. So, how do you is starting? Well today on Nourish I’m going to interviewPCOS dietitian Nicole Barber. Stay carolled! Nicole, welcome to Nourish! Thank you. So first of all, can you tell us about howyou developed such a obsession for working with women with PCOS. yeah, I’ve been working with women for a whilenow. And I’ve really loved being able to work withwomen with PCOS, because a lot are in the dark, and being able to support and encourageto help them understand their health and their body better, has been really reinforcing andthen assure mutates, even fertility things happen, is such a feel to work with.Really enjoying that. Oh, that’s great. So obviously the low-GI diet is one of themost popular treatments for PCOS. Can you tell us what is the low-GI diet? The low-GI diet genuinely looks at our carbohydrates, and trying to choose carbohydrates that have a more small gradual increase on the bloodlevels, or our glucose ranks in our organization. So how is a low-GI diet profitable for PCOS? Studies has been demonstrated that with a low-GI dietthey’ll have more improved menstrual cycles, and improved menstrual cycles, and improvedmenstrual cycles means we have better ovulation. Right, so we’re more likely to be able toconceive! That’s fantastic. Musics like a good move. So then what happens when you feed nutrients thathave a high glycaemic indicator. Studies have really looked into this, andthey’ve shown that meat that have a higher glycaemix index or change to the blood, showhigher levels of insulin, and insulin resist certainly affect ovulation.Right, okay. So we need to be really scaping that foodsthat are high GI as much as we can. Yeah. Okay. So, some people suggest that women with PCOSshould be avoiding carbohydrate meat all together. What do you think about this? Yeah, it’s been trending for a little while, and studies are really looking into it. Wollongong University simply did a big clinicalstudy, where they looked at 377 participants and found that rather than chop them, ifwe switch to more low-grade GI, they actually had for the permutation, a level three drop in BMI, better weight loss, better improved health. Which is really positive, to say that lowGI improves our state on many different levels, including birthrate. Okay, fantastic. So how would a person know if a nutrient is lowGI or not? So, in Australia we have something calleda glycaemix index foundation which situates a logo on our food products now. So that’s something we can look for on cereals, and eats, pasta and rice.But likewise, the material material is a really handtool. If something is more fibrous, material acts asa protective layer to our organization, and will slow down the dislocation of the glucose in our torso. That’s a superb tip, so could you giveme an example of a low GI food compared to a high GI food that might have more fibrein it. Yeah, so something like a seeded eat versusmore of a light bread. Okay, so if you just have a look at the amountof fibre, so say you’re in the bread aisle and you have a look at the different amountof fibre in all of the different eats, that would give you a good expres as to whichbread you should be choosing? Yeah, if it’s got more of a fabric material. Yep, that would be the one to go for. So, really to finish up, what would be yourtop gratuities for get low-grade GI? I would include my carbohydrates, but lookfor foods that I cherish and try and find one that has more of a low-pitched GI, either the logoor something that’s more fibrous.If it’s got seeds in it it’s a great benefitto our figures, and will make it low-spirited GI naturally. If you can find a way to add in lentils andlegumes, so into the dishes or on top of say your potato or something like that, that wouldmake it more low-toned GI. If you can add in other nutrients radicals whenyou’re eating your carbohydrates that they are able to make it more low-pitched GI, because it will takelonger for their own bodies to digest. Yep, that’s fantastic. So, exactly to get down into the nitty grittyof those in a little bit more detail. So first of all, you said start grainy. And that’s not just with meat, that’s alsowith things like having different types of wild rices, and crackers, choosing the grainycrackers and so forth.And then you also said contributing legumes. So how does lending legumes help to lower theGI of a banquet? Yeah, so legumes are very fibrous, and sotherefore they lent a GI factor to the meal that starts it lower. Okay, and so what type of banquets would youadd legumes to? So things like your mince, that you couldadd quite easily, when you’re doing your provoke fries, if you’re doing a soup you could putit in, salads, that would mix really nice. Cannellinis make really lovely white saucesthat you can put on top of things. Actually that merely prompted me of anothertip that I render a great deal of patrons, is if they’re doing something like a pumpkin soup addingsome cannellini beans or berlotti nuts into that and pureeing it through. Great idea. Then that’s going to yeah, so all sorts ofdifferent ways. And then your third one you said adding othernon-carbohydrate foods.So you’re talking about like if you lend asalad or some veggies to rice, is that … Yeah, great. So that would originate the snack take longer todigest by the body. So when you include veggies, they have their naturalfibres, and that supplements a lower GI content to the meal. Fantastic. And so when would you recommend, for somebodywith PCOS, so they come in to see you. Do you think it’s something you would waituntil you’re trying to conceive to start a low-toned GI diet, or when would you recommend startingto follow a low-pitched GI diet? Low GI diets are beneficial for us all, sowe can all start implementing low-pitched GI diets.Fantastic, alright. Thank you so much for coming on today Nicole. It’s so great being allowed to just chat withanother of my beautiful collaborators, especially somebody who specialises in PCOS. There’s been some immense opinion for everybody. And, as always, if you are somebody who hasany questions about following a low-grade GI diet, or if you’ve got any gratuities on how to originate yourdiet lower in GI, we’d love you to share. Just category in the comments section below. The other thing is of course, as ever, wehave our fertility meal hope that you can download, so idf you just go to melaniemcgrice.com/ fertilityto download your birthrate banquet programme, which is a low-grade GI meal plan, so will be great foranybody who is trying to conceive. Alright, thanks everybody, told you again soon ..