Why is it Important to Include Dietary Protein with PCOS?

PCOS
Written By Claire Pettitt

PCOS is a chronic hormone disorder impacting 1 in 10 women in the UK (1). There are a variety of symptoms associated with PCOS including acne, oily skin, rapid weight gain, irregular periods, difficulty getting pregnant, excess hair growth and hair loss on the head (2).

Diet and PCOS

Although there is no one way of eating for PCOS or a PCOS diet, there are several gentle nutrition tips we can implement into our diet to help with PCOS symptom management. One of these strategies is increasing the amount of dietary protein in the diet.

protein for pcos

Protein

Protein is one of the three macronutrients (the others being fats and carbohydrates) and is essential for growth, repair and energy. It is the second most abundant molecule in the body, following water. Proteins are large molecules made up of long chains of amino acids. There are about 20 amino acids and 8 of these are essential and must be obtained through the diet (3). So how does protein help with PCOS?


Protein Helps Stabilise Blood Sugars, Increase Feelings of Fullness, and Reduce Cravings

People with PCOS are more likely to have insulin resistance which can result in carbohydrate cravings, feelings of fatigue and feeling hungry more often. Protein is more satiating than carbohydrates or fats (4) so having a good amount of protein throughout the day can help with keeping insatiable hunger at bay. Combining protein with fats and carbohydrates at meal and snack time can help to keep blood glucose levels stable in comparison to a carbohydrate-heavy meal (5). This helps with lowering cravings, keeping you feel satisfied and giving you energy all day long, rather than having peaks and troughs.

A study by Sørensen in 2012 analysed the impact of a high protein diet on 27 people with PCOS. This 6-month study found that a high protein decreased weight, improved waist circumference and improved glucose levels (6).


Plant Based Proteins Support Ovulation

We need more specific studies on pregnancy in people with PCOS but the Nurses Health Study II found that increasing the amount of plant-based protein in the diet resulted in a lower risk of anovulatory infertility, common in people with PCOS (7). Aim to increase the amount of plant-based proteins such as lentils, beans, mycoprotein, tofu, tempeh and soy.

Although increasing protein levels can be beneficial for PCOS management, this doesn’t mean cutting out carbohydrates completely. Approach gentle nutrition strategies like this one with curiosity, not judgement, and see how increasing your protein makes you feel.

If you want to include more protein but are struggling to increase protein from food, you may want to consider using a protein powder. Read more about protein powders and PCOS in our blog.

Have you seen my free PCOS download!?!?

If you have PCOS and want to know what to include in your diet, not what to restrict, then click the button below and find out my top 5 foods to include to support your PCOS.


References

  1. BDA, 2019. Polycystic Ovary Syndrome (PCOS) and diet: Food Fact Sheet. Available from: https://www.bda.uk.com/resource/polycystic-ovary-syndrome-pcos-diet.html.

  2. NHS, 2019. Symptoms Polycystic ovary syndrome[online]. Available from: https://www.nhs.uk/conditions/polycystic-ovary-syndrome-pcos/symptoms/

  3. NHS, 2019. Live Well: Eat Well[online]. Available from: https://www.nhs.uk/live-well/eat-well/

  4. Douglas Paddon-Jones, Eric Westman, Richard D Mattes, Robert R Wolfe, Arne Astrup, Margriet Westerterp-Plantenga, Protein, weight management, and satiety, The American Journal of Clinical Nutrition, Volume 87, Issue 5, May 2008, Pages 1558S–1561S, https://doi.org/10.1093/ajcn/87.5.1558S

  5. BDA, 2019. Polycystic Ovary Syndrome (PCOS) and diet: Food Fact Sheet. Available from: https://www.bda.uk.com/resource/polycystic-ovary-syndrome-pcos-diet.html.

  6. Sørensen LB, Søe M, Halkier KH, Stigsby B, Astrup A. Effects of increased dietary protein-to-carbohydrate ratios in women with polycystic ovary syndrome. Am J Clin Nutr. 2012 Jan;95(1):39-48. doi: 10.3945/ajcn.111.020693. Epub 2011 Dec 7. PMID: 22158730.

  7. Chavarro JE, Rich-Edwards JW, Gaskins AJ, et al. Contributions of the Nurses' Health Studies to Reproductive Health Research. Am J Public Health. 2016;106(9):1669-1676. doi:10.2105/AJPH.2016.303350

Claire Pettitt
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