In simple terms, a healthy PMS eating plan aims to achieve the following:
– Stabilize blood sugar levels
– Improve intake of healthy fats
– Eliminate excess fluid
– Improve nutrition
– Reduce intake of problem foods
1. Stabilize Blood Sugar Levels
Stabilizing blood sugar levels helps prevent food and sugar cravings, as well as mood swings associated with PMS. The best way to balance your blood sugar is to eat carbs that have a low value on the
Glycemic Index. Here are some dietary suggestions that should improve glycemic function and blood-glucose levels.
Choose low-GI carbs, such as whole-grain starches (like wholegrain breads, brown rice, basmati rice, wholewheat pasta, noodles, sweet potatoes) rather than refined or processed starches (white bread, white rice, white pasta, potatoes). Also, eat whole fruit rather than fruit juice. Higher fiber foods (especially foods rich in soluble fiber) cause a slower rise in blood-sugar. The best sources of soluble fiber are apples, oats and beans. Eat plenty of vegetables. Not only are veggies packed with micronutrients like vitamins, minerals and phytochemicals, as a rule they are also low in calories, high in fiber and (usually) have a very low GI value.
If possible, combine some fat and protein with the carbohydrate (starch or fruit). This will slow the rise of blood sugar from the carbohydrate. For example, eat toast with two teaspoons of peanut butter rather than toast with jam. Legumes and most vegetables are loaded with nutrients and fiber and will cause a slow rise of blood sugar.
Choose lower-GI snack-foods. Instead of donuts, muffins, cakes, cookies, candy, sweets, jams, regular sodas, sugar and honey, switch to snack-foods like: fresh fruit, chopped veggies, sourdough muffins, low-fat yogurt with strawberries, unsweetened canned fruit, nuts and seeds, dried fruit, banana, baked tortilla chips and salsa, hummus, wholewheat pita with salad and light mayonnaise, and water.
