For females withpolycystic ovary disease (PCOS), increasing dietary protein may be a helpful strategy for weight control and for preventingprediabetesandtype 2 diabetes— all common complications of the condition. While there is no specific diet that has been recommended for PCOS, general principles include adopting eating habits that help you maintain your optimal weight while avoiding excess sugar, fats, and artificial ingredients.
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In addition to fueling the body with calories (along with carbohydrates and fats) and providing the building blocks for bones, muscles, skin, and blood, protein helps facilitate digestion and metabolism and plays an integral role in the synthesis of hormones, includingestrogen,testosterone, andinsulin. These hormones are disrupted in PCOS.
Benefits of Protein in PCOS
While not a cure or direct treatment for PCOS, studies show a high-protein/low-carb diet can be beneficial in a number of ways:
Research looking at the effects of a high-protein diet on PCOS has been promising. For example, a 2012 study from Denmarkreported that people with PCOS who followed such a diet for six months lost an average of nine pounds of body fat.
Similar results were seen in a 2012 study from Iran in which 60 overweight women with PCOS who followed a diet made up of 30% protein lost weight and also had lower testosterone levels and improvedinsulin sensitivity.
Dietary Recommendations
There are no specific dietary recommendations for women with PCOS. There is evidence, however, to suggest increasing the amount of protein in the diet from 15% of calories to 30% or even more than 40% may be highly beneficial.
There are reasons for this guidance. Even though protein is broken down slowly, 50 to 60% of it is converted to glucose. If eaten alone, its effect on blood sugar is minimal since the glucose will be distributed to the bloodstream at a slow, steady pace.
The same may not be true when protein, carbohydrate, and fat are combined. In some cases, protein actually can increase blood sugar levels if the balance of protein, carbohydrates, and fat is not carefully controlled.
According to a 2014 study in theArchives of Gynecology and Obstetrics,even a 5% drop in weight can improve insulin sensitivity, hyperandrogenism (high testosterone), menstrual function, and fertility in females with PCOS.
Diet and PCOS
Tips and Considerations
If you decide to try a high-protein diet to prevent weight gain and/or lower your risk of diabetes due to PCOS, the best way to start is to speak with a dietitian experienced in metabolic disorders.
If you have diabetes, it is also important to talk with your healthcare provider before starting any diet and to have your condition routinely monitored. The same applies if you have advanced kidney disease, in which a high-protein diet may be contraindicated.
Protein Sources
The best sources of protein for weight loss are low insaturated fat.
Good choices include:
Protein powdersandshakescan also be useful in boosting your daily intake but should not be used as a substitute for real food.
Animal vs. Plant-Based Proteins
There are two sources of dietary protein: plant (such as soy, nuts, and beans) and animal (meat, poultry, fish, dairy, and eggs). With the exception of soy, only animal-based proteins are complete proteins, meaning they contain all nine essential amino acids the body needs to function normally,
Because plant-based proteins do not, it’s important for people who do not eat meat (namely, vegans and vegetarians) to learn how to combine different plant sources of protein to get an ample amount of each amino acid each day.
For example, grains are low in the amino acid lysine, while beans and nuts are low inmethionine. When grains and legumes are combined (such as rice and beans or peanut butter on whole-wheat bread), you can get all of the essential amino acids.
A Word From Verywell
If you have PCOS and struggle with weight or blood sugar control, you may well want to consider trying a high-protein/low-carb diet. Work with a healthcare provider or dietitian to find the eating regimen that is appropriate for your age, weight, and medical condition that also is based on foods you truly enjoy. This way you’ll be able to sustain your diet and any benefits it provides.
13 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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