Glycemic Index (GI)

The glycemic index is a numerical ranking system (0-100) that measures how quickly carbohydrate-containing foods raise blood glucose levels compared to pure glucose (GI of 100). Foods are classified as low GI (55 or below), medium GI (56-69), or high GI (70+), with lower GI foods causing a more gradual rise in blood sugar and requiring less insulin to process. For women with PCOS, choosing low GI carbohydrates is especially important because it reduces insulin demand, helping break the cycle of hyperinsulinemia and androgen overproduction that drives many PCOS symptoms. Research shows that women with PCOS following a low GI dietary approach experience significantly better improvements in insulin sensitivity and menstrual regularity.