Since I began a low-glycemic-index diet, I’ve noticed a significant reduction of menstrual cramps and PMS symptoms, and a substantial improvement in my energy and moods.
Many years ago I had a diet high in glycemic-index, and I didn’t know it.
In college I lived on croissants, sweet baked goods and coffee. This combo comforted me through many stressful exams.
But I also paid a high price for it – severe menstrual cramps, frequent fatigue, and unpredictable PMS mood swings, just to name a few.
Now I know that a high-glycemic-index diet is a major contributor toward many female problems, such as PMS/PMDD, irregular periods, endometriosis, uterine fibroids, as well as breast, ovarian and uterine cancers.
Since I began a diet low in glycemic-index, I’ve noticed a significant reduction of menstrual cramps and PMS symptoms, and a substantial improvement in my energy level and moods.
What is Glycemic-Index?
Simply put, the glycemic-index is a measure of how much a food raises your blood sugar level.
When you eat foods high in glycemic-index, generally sugary and starchy foods, your body quickly metabolizes them into sugar, causing a spike in insulin levels that raises your blood sugar level.
But when you eat foods low in glycemic-index, your body breaks them down slowly, keeping your insulin and blood sugar levels relatively stable over a longer period of time. In other words, they stabilize your energy and your mood.
High-glycemic-index foods
Research has indicated a correlation between high levels of estrogen and the risk of breast, ovarian and uterine cancers.
High-glycemic-index Foods Raise Estrogen Levels
As mentioned, foods high in glycemic-index raise your blood sugar level, which in turn increases the level of metabolically active estrogens.
It’s no wonder that a high-glycemic-index diet is one of the leading causes of estrogen dominance, a common pattern of hormonal imbalance among women.
Examples of High-glycemic-index Foods
Generally speaking, sugary and starchy foods are high in glycemic-index. They give you empty calories and not a lot of nutrients. Here are some examples:
- White potatoes
- White rice
- White breads, rolls, bagels, pastries and doughnuts
- Waffles
- Puffed wheat/rice, rice cakes
- Hard candy
- Regular (non-diet) soda
- Sports drinks
- Wine, beer, hard liquor
Low-glycemic-index Foods
On the other hand, low-glycemic-index foods are packed with nutrients, such as proteins, vitamins, minerals and fibers.
Low-glycemic-index Foods Reduce Estrogen Dominance
Because of their high fiber content, foods low in glycemic-index change the metabolism of estrogen in the bowel so that less is available for absorption into the bloodstream and more is excreted.
It helps reduce estrogen dominance and a whole slew of problems that come with it – physical, emotional, and menstrual.
Examples of Low-glycemic-index Foods
Here are some examples (and you should choose organic whenever possible):
- Broccoli
- Cauliflower
- Zucchini
- Leafy greens
- Beans and peas
- Hummus
- Sweet potatoes
- Apples
- Oranges
- Berries
- Meat and fish
- Eggs
- Milk, yogurt and cheese
- Sourdough and pumpernickel bread
- Peanuts, other nuts and seeds
- Dark chocolate
To find out the glycemic-index for a specific food, visit Glycemicindex.com.
Personally I don’t believe in dieting, and I’m not into any particular diet. To me the low-glycemic-index diet is not so much a diet, per se, but a guideline for us to choose foods that nourish us.
I admit that it’s hard to let go of some of the high-glycemic-index foods because they taste richer and better. Perhaps we can start by learning how to prepare low-GI meals that are as tasty as they are healthy.
What do you think?
i love this website thank u. wish it existed 40 yrs ago. every post puberty girl should have a link to this great resource. thank you for sharing. great info!
Thnx alot Jingtastic.I never knew this,thought i needed a medical chekup but now i realise itz all to do with my diet.since i used to take much of the high index glycemic foods.but could this also be the reason for painful Monthly periods?
Ah, great to know! Thanks for the clarification.
You’re welcome Ann 🙂
I am pretty sure I have liver stagnation. When I have PMS I take a couple of liver cleanse pills and jump on my mini trampoline. this takes away breast pain. Due to my poor digestion I only eat those foods listed on the low glycemic..I’m sugar and gluten free and do not/cannot eat meat anymore. I’m curious why my liver is so stagnant. I can tell my liver is bad because I wake at 2am most times of the month except when ovulating. I can’t seem to keep my liver happy. Any advice on what to take. What do you do for your liver?
Rhonda, I’m so happy to hear that you’re taking good care of yourself. Stress and emotional upset are the major causes of liver Qi stagnation. So to make the liver happy is to reduce stress, don’t take things personally and cultivate a calm state of mind. There’s a simple Qigong exercise that’s been very helpful to me. Check it out: https://cycleharmony.com/mindfulness-practice/video-a-simple-qi-gong-exercise-to-release-stress?view=article
Thanks for this!
A question: On the Glycemicindex.com website, it says: “Foods containing little or no carbohydrate (such as meat, fish, eggs, avocado, wine, beer, spirits, most vegetables) cannot have a GI value.” Yet you include wine and beer in your list of high-glycemic-inndex foods. What’s the story there? Thanks!
Ann, this seems to be a grey area. You’re right, technically, beer, wine, and liquor contain so little carbohydrate that their GI cannot be measured. I listed them here because they are harder on the liver – which is an important organ to metabolize estrogen and regulate our menstrual cycles. That being said, drinking in moderation shouldn’t be an issue for most people.