7 Benefits of Protein for PCOS

Have you ever wondered how PCOS, or polycystic ovary syndrome, can affect your overall health? This common hormonal disorder affects many women, causing irregular periods, acne, weight gain, and excessive hair growth. These symptoms are due to hormonal imbalances, which can also increase your risk of diabetes and heart disease. So how can you take control? While many things can help, eating a healthy, protein-rich diet is one of them. Protein helps balance blood sugar levels and control insulin resistance, alleviating symptoms. By including more protein in your diet, you can improve your hormonal balance, control your weight, and feel more energetic.

8 Benefits of Protein for PCOS

Protein may not help cure or reverse PCOS, but it can definitely help reduce the problems and symptoms of PCOS.

1. Regulates blood sugar levels

PCOS is often associated with insulin resistance, which leads to high blood sugar levels and an increased risk diabetes type 2. Because insulin increases your appetite or cravings for sweets, it can put you at risk for developing diabetes. However, eating a high-protein diet has been shown to stabilize blood sugar levels by slowing the absorption of carbohydrates and reducing insulin spikes, according to a study published in Case Reports in Endocrinology, Diabetes and Metabolism.

2. Helps in weight loss

Women with PCOS often struggle with weight gain or obesity due to hormonal imbalances that affect metabolism and appetite. A high-protein diet may be helpful for managing weight caused by PCOS. Protein helps reduce appetite by increasing feelings of fullness, which can reduce overall calorie intake. In fact, a 2018 review published Frontiers in Endocrinology claims that protein can speed up metabolism because digesting protein requires more energy than digesting fats or carbohydrates, which increases your metabolic rate.

3. Maintains muscle mass

Maintaining muscle mass is important for overall health and metabolic rate. For women with PCOS, protein helps preserve muscle tissue, especially when losing weight. Muscle burns more calories than fat, which helps manage weight and maintains a healthier metabolism. Additionally, adequate protein intake with daily strength training can help maintain muscle mass and improve body composition. “Higher muscle mass can increase your body’s resting metabolic rate, helping you better manage your weight,” Dr. Archana added.

You may also like

4. Helps to balance hormonal levels

PCOS involves elevated levels of androgens (male hormones) and disrupted levels of estrogen and progesterone. These hormonal imbalances in your body can even complicate your menstrual cycle. But if you eat a protein-rich diet, it can help support hormone production and balance by providing essential amino acids for hormone synthesis. Additionally, protein-rich foods help control blood sugar levels, indirectly supporting hormonal balance and reducing PCOS symptoms.

5. Improves bone health

Women with PCOS may be at higher risk of developing osteoporosis, especially if they have irregular menstrual cycles, which leads to decreased estrogen levels. However, adequate protein intake may help maintain bone density and strength, according to a study published in Journal of Computational and Structural BiotechnologyProtein-rich foods, including dairy products and lean meats, provide essential nutrients like calcium, as well as protein to maintain healthy bones. Make sure you get enough protein to reduce your risk of osteoporosis.

Read also: Can Weight Loss Cure PCOS?

6. Promotes healthy skin, hair and nails.

PCOS can cause significant changes in the condition of your skin, hair, and nails due to hormonal imbalances. To help mitigate the side effects, protein can help! For example, hair loss or thinning hair can be a common problem, and proteins provide the amino acids needed for healthy hair growth. Likewise, skin problems like acne can be mitigated with proper protein intake, which supports skin repair and health. Protein-rich foods like eggs, fish, and nuts can help support the health of your skin, hair, and nails when you have PCOS.

7. Increases immunity

Along with vitamin C, protein is also very important for boosting immunity, helping the body fight off infections and diseases. Women with PCOS often experience a weakened immune system due to inflammation and insulin resistance. However, eating a protein-rich diet can help boost immune function by providing essential amino acids needed to produce immune cells and antibodies. Additionally, it can help reduce inflammation, which can be helpful in treating PCOS symptoms.

Protein Rich Foods for Women with PCOS

For women with PCOS, including these 9 protein-rich foods in your diet may help control symptoms and support overall health:

1. Chicken breast: It contains a high amount of protein with minimal fat, which is great for maintaining muscle and stabilizing blood sugar levels.
2. Salmon: Rich in omega-3 fatty acids and protein, salmon helps reduce inflammation and supports heart health. It is also helpful in regulating insulin levels.

3. Greek Yogurt: Rich in protein and probioticsGreek yogurt supports digestive health and may help combat insulin resistance. Choose unsweetened varieties to avoid added sugar.
4. Eggs: Eggs are a complete source of protein, containing all the essential amino acids. They are also rich in vitamins and minerals, making them a nutritious choice for women with PCOS.
5. Quinoa: A plant protein that also contains fiber and essential amino acids, quinoa helps regulate blood sugar levels and maintains digestive health.
6. Tofu: Made from soybeans, tofu is an excellent source of plant-based protein that helps control hormone levels and support overall health.
7. Lentils: Rich in protein and fiber, lentils help stabilize blood sugar levels and improve digestion. They are also a good source of iron and other essential nutrients.

8. Almonds: Rich in protein and healthy fatsAlmonds can help with feelings of fullness and maintain stable blood sugar levels. They are also full of vitamins and minerals.
9. Cottage cheese: This dairy product is high in protein and low in fat. It supports muscle mass and is a good source of calcium, which can be beneficial for overall health.

So what are you waiting for? Go and fill your diet with these protein-rich foods!