Protein for PCOS: Benefits, Reasons, Sources and Tips

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects 4% to 12% of women of reproductive age(1). It is characterized by high levels of androgens (male hormones) and insulin resistance, which can lead to a range of symptoms, including weight gain, irregular periods, acne, and hair loss(2). While there is no cure for PCOS, managing your diet and lifestyle can help alleviate symptoms and improve your overall health. One such important aspect of a PCOS-friendly diet is getting enough protein. 

Protein is a crucial macronutrient that plays a vital role in the health and well-being of our bodies. It is essential for building and repairing tissues, including muscles, organs, and hormones(3). Protein can help manage symptoms of PCOS by providing essential amino acids that the body needs to build and repair tissues. It is also a key component of enzymes, which help your body perform a wide range of functions(4).

What are the benefits of protein for PCOS?

Whether you are looking to manage your PCOS symptoms or just want to optimize your health, including protein in your diet is a smart and delicious way to support your body’s needs. So, let’s dive deeper into the benefits of protein for PCOS and explore some delicious and nutritious ways to incorporate it into your diet!

Regulating blood sugar levels: Protein can help regulate blood sugar levels by slowing down the absorption of glucose into the bloodstream. It can prevent spikes and crashes in blood sugar levels, which can lead to insulin resistance and weight gain in women with PCOS(5).

Improving satiety: Protein is more filling than carbohydrates or fats. Hence it can help you feel fuller for longer. It can prevent overeating and snacking, leading to weight gain and insulin resistance.

Building lean muscle mass: Protein is essential for building and repairing muscle tissue. This can help increase your metabolism and burn more calories at rest.

Supporting hormone production: Hormones are made of amino acids, the building blocks of protein. Getting enough protein in your diet can help support the production of hormones, including insulin, estrogen, and testosterone.

How does protein promote weight loss in PCOS?

Studies have demonstrated that higher protein diets may spare lean body mass during weight loss, promote weight management, enhance glycemic regulation, and increase intestinal calcium absorption, which may result in long-term improvements in bone health(6). Hence, protein is an essential nutrient that plays a key role in weight loss for women with Polycystic Ovary Syndrome (PCOS)(7).

Here are some ways in which protein promotes weight loss in PCOS

Increases satiety

Studies have shown that increasing protein intake can lead to reduced calorie intake and significant weight loss in women with PCOS.

Protein is more filling than carbohydrates or fats, so it can help you feel fuller for longer and thus can prevent overeating and snacking, leading to gain and insulin resistance.

Boosts metabolism

Protein is essential for building and repairing muscle tissue, which can increase your metabolism and burn more calories at rest. Muscle tissue burns more calories than fat tissue, so increasing your protein intake can help you maintain and build muscle mass while losing weight(8).

Regulates blood sugar levels

Protein can help regulate blood sugar levels by slowing down the absorption of glucose into the bloodstream to prevent spikes and crashes in blood sugar levels.

Studies have shown that increasing protein intake can improve insulin sensitivity and glycemic control in women with PCOS.

Reduces cravings 

Protein can help reduce cravings for high-calorie, high-carbohydrate foods. This is because protein increases the production of satiety hormones like leptin and reduces the production of hunger hormones like ghrelin. By reducing cravings and promoting satiety, protein can help you stick to a healthy diet and achieve your weight loss goals.

Related: Recommended Exercises For PCOS

How does protein balance hormones?

Here are some ways in which protein can balance hormones in PCOS(9):

Reduces insulin resistance

Insulin resistance is a common symptom of PCOS that can lead to weight gain and hormonal imbalances. Protein can help reduce insulin resistance by improving glucose metabolism and promoting the uptake of glucose into cells. Studies indicate that increasing protein intake can improve insulin sensitivity and reduce insulin levels in women with PCOS.

Regulates estrogen levels

Estrogen is a female hormone that plays a key role in reproductive health. Imbalances in estrogen levels can lead to irregular periods and other symptoms of PCOS. 

Protein can help regulate estrogen levels by promoting the production of sex hormone-binding globulin (SHBG), a protein that binds to and regulates the activity of estrogen in the body. Studies have shown that increasing protein intake can increase SHBG levels and improve estrogen balance in women with PCOS.

Increases progesterone levels

Progesterone is a hormone that plays a key role in the menstrual cycle and is often low in women with PCOS. Protein can help increase progesterone levels by promoting the production of luteinizing hormone (LH), a hormone that stimulates ovulation and the production of progesterone. Studies have shown that increasing protein intake can increase LH levels and improve progesterone balance in women with PCOS.

Promotes thyroid function

The thyroid gland produces hormones that regulate metabolism, growth, and development. Imbalances in thyroid hormones can lead to weight gain and other symptoms of PCOS. Protein can help promote thyroid function by providing the amino acids needed for the synthesis of thyroid hormones.

Related: 10 ways to balance hormones naturally at home

How do I incorporate protein in my diet for PCOS?

Here are some tips for incorporating more protein into your diet:

Choose high-quality protein sources: Opt for lean meats like chicken, turkey, and fish, and plant-based sources of protein like beans, lentils, and tofu.

Combine protein with complex carbohydrates: Pair protein with complex carbohydrates like whole grains and vegetables to promote stable blood sugar levels and insulin sensitivity.

Eat protein throughout the day: Aim to eat protein with every meal and snack to promote satiety and hormone balance.

Consider protein supplements: Consider adding a protein supplement like whey protein powder or pea protein powder to your smoothies or oatmeal to boost your intake.

What are some good quality artificial sources of protein for PCOS?

When it comes to artificial sources of protein, it’s important to choose high-quality products that are minimally processed and free from additives.

Here are some good quality artificial sources of protein that can be suitable for women with PCOS:

1. Whey protein for PCOS: Whey protein is a popular artificial protein source that is derived from milk. It is a complete protein source, meaning it contains all the essential amino acids needed to support hormone balance and overall health. Whey Protein Supplementation Improves the glycemic response and may reduce non-alcoholic fatty liver disease-related biomarkers in women with PCOS(10). That’s why we recommend whey protein for PCOS and related health conditions. Before buying look for whey protein isolate or hydrolysate, which are more highly processed and have a higher protein content than whey protein concentrate.

   

   

2. Pea protein for PCOS: Pea protein is an artificial protein source derived from yellow peas. It is a good option for vegetarians and vegans, as it is free from dairy and other animal products. Pea protein is also hypoallergenic, meaning it is less likely to cause digestive issues. 

   

   

3. Brown rice protein: Brown rice protein is an artificial protein source derived from brown rice. It is also a good option for vegetarians and vegans and is free from dairy and other animal products. Brown rice protein is hypoallergenic and easy to digest.
4. Soy protein: Soy protein is an artificial protein source derived from soybeans. It is a complete protein source, meaning it contains all the essential amino acids needed to support hormone balance and overall health. However, soy protein may not be suitable for women with PCOS who have a sensitivity to soy or who are trying to avoid soy products.

Related: Best Protein Powder For PCOS

When choosing artificial sources of protein for PCOS, it’s necessary to read labels carefully and choose products that are free from additives such as sugars, artificial flavors, and preservatives. Look for products that are minimally processed and made from high-quality protein sources. Before choosing a protein diet or protein powder for PCOS, you must consult a nutritionist or a dietician for recommendations based on your body’s needs and health condition.

What are the natural sources of the best protein for PCOS?

Many natural sources of protein can provide the body with the protein it needs to support hormone balance and overall health. Here are some of the best natural sources of protein:

1. Meat: Meat such as beef, chicken, and turkey are excellent sources of protein for PCOS. Choose lean cuts of meat to minimize saturated fat intake.
2. Fish and seafood: Fish and seafood are great sources of protein. It also provides omega-3 fatty acids, that support heart and brain health. Salmon, tuna, and shrimp are all good options.
3. Eggs: Eggs are a versatile and affordable source of protein, containing all the essential amino acids needed to support hormone balance and overall health.
4. Dairy: Dairy products such as milk, cheese, and yogurt are good sources of protein and also provide calcium, which is important for bone health.
5. Legumes: Legumes such as lentils, chickpeas, and black beans are high in protein and fiber, making them a great option for vegetarians and vegans.
6. Nuts and seeds: Nuts and seeds such as almonds, walnuts, chia seeds, and flaxseeds are high in protein and healthy fats.
7. Whole grains: Whole grains such as quinoa, brown rice, and oats contain protein as well as fiber, and other essential nutrients.

Incorporating a variety of these natural sources of protein into your diet can help ensure that you are getting all the essential amino acids needed to support hormone balance and overall health. 

It’s also important to choose lean sources of protein and minimize intake of saturated fat and processed meats.

Related : Protein Shakes For PCOS

How much protein should you be eating to balance hormones in PCOS? 

The recommended daily intake of protein is around 0.8 grams per kilogram of body weight, but some experts recommend increasing this to 1 gram per kilogram of body weight for women with PCOS.

 Take Away

In conclusion, protein is an essential nutrient for balancing hormones in women with PCOS. By increasing protein intake, you can improve insulin sensitivity, regulate estrogen and progesterone levels, and promote thyroid function. Be sure to incorporate a variety of high-quality protein sources into your diet and aim to meet your daily protein needs to support hormone balance and overall health.

Related: 7 Foods to avoid in PCOS -Worst PCOS Foods

References:

1. Sheehan MT. Polycystic ovarian syndrome: diagnosis and management. Clin Med Res. 2004 Feb;2(1):13-27. doi: 10.3121/cmr.2.1.13. PMID: 15931331; PMCID: PMC1069067.
2. Sheehan MT. Polycystic ovarian syndrome: diagnosis and management. Clin Med Res. 2004 Feb;2(1):13-27. doi: 10.3121/cmr.2.1.13. PMID: 15931331; PMCID: PMC1069067.
3. Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May 22;11(5):1136. doi: 10.3390/nu11051136. PMID: 31121843; PMCID: PMC6566799.
4. Lewis T, Stone WL. Biochemistry, Proteins Enzymes. [Updated 2022 Apr 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK554481/
5. Franz MJ. Protein: metabolism and effect on blood glucose levels. Diabetes Educ. 1997 Nov-Dec;23(6):643-6, 648, 650-1. doi: 10.1177/014572179702300603. PMID: 9416027.
6. Pasiakos SM. Metabolic advantages of higher protein diets and benefits of dairy foods on weight management, glycemic regulation, and bone. J Food Sci. 2015 Mar;80 Suppl 1:A2-7. doi: 10.1111/1750-3841.12804. PMID: 25757894.
7. Lone B Sørensen, Maibrit Søe, Kristiane H Halkier, Bjarne Stigsby, Arne Astrup, Effects of increased dietary protein-to-carbohydrate ratios in women with polycystic ovary syndrome, The American Journal of Clinical Nutrition, Volume 95, Issue 1, January 2012, Pages 39–48, https://doi.org/10.3945/ajcn.111.020693
8. Pesta, D. H., & Samuel, V. T. (2013). A high-protein diet for reducing body fat: Mechanisms and possible caveats. Nutrition & Metabolism, 11. https://doi.org/10.1186/1743-7075-11-53
9. Kelley, K. W., Weigent, D. A., & Kooijman, R. (2007). Protein Hormones and Immunity. Brain, behavior, and immunity, 21(4), 384. https://doi.org/10.1016/j.bbi.2006.11.010
10. Zumbro EL, Rao M, Balcom-Luker S, Broughton KS, LeMieux MJ. Whey Protein Supplementation Improves the Glycemic Response and May Reduce Non-Alcoholic Fatty Liver Disease Related Biomarkers in Women with Polycystic Ovary Syndrome (PCOS). Nutrients. 2021 Jul 17;13(7):2451. doi: 10.3390/nu13072451. PMID: 34371959; PMCID: PMC8308637.