Polycystic ovary syndrome (PCOS) is a common endocrine disorder affecting up to 18% of women of reproductive age. It is characterized by hyperandrogenism, menstrual irregularities, and polycystic ovarian morphology. Women with PCOS often exhibit metabolic abnormalities, including insulin resistance (IR), hyperinsulinaemia, and obesity, increasing their risk of developing metabolic syndrome and type 2 diabetes mellitus (T2DM). Weight loss is a primary therapy for PCOS, with even a modest 5% weight loss potentially restoring regular menses and improving response to fertility treatments. Lifestyle modifications, particularly dietary interventions, are recommended as first-line therapy for managing the metabolic complications of PCOS.
The Role of Protein in PCOS Management
Protein is one of the three macronutrients and is essential for growth, repair, and energy. It is composed of long chains of amino acids, with eight being essential and needing to be obtained through diet. Protein plays a crucial role in managing PCOS symptoms and promoting weight loss due to its impact on blood sugar levels, satiety, and cravings.
Stabilizing Blood Sugar Levels
People with PCOS are more likely to have insulin resistance, which can lead to carbohydrate cravings, fatigue, and frequent hunger. Protein is more satiating than carbohydrates or fats, helping to keep insatiable hunger at bay. Combining protein with fats and carbohydrates at meals and snacks helps stabilize blood glucose levels compared to carbohydrate-heavy meals. This reduces cravings, promotes satiety, and provides sustained energy throughout the day.
Increasing Feelings of Fullness and Reducing Cravings
Protein is a very filling nutrient that doesn’t spike blood sugar levels as much as carbs. Studies show that consuming extra protein, especially during breakfast, can reduce appetite later in the day and combat sugar cravings. Protein promotes a feeling of satiety and stimulates the body’s repairing feature, contributing to overall, long-term energy levels.
Supporting Ovulation
Increasing the amount of plant-based protein in the diet may result in a lower risk of anovulatory infertility, common in people with PCOS. While increasing protein levels can be beneficial, it doesn’t mean cutting out carbohydrates completely. A balanced diet is still essential.
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High-Protein Diets and PCOS: What the Research Says
High-protein diets (HPDs) are considered effective for weight loss, especially in improving IR. In terms of muscle and body composition, women with PCOS often have less lean body tissue. Muscles are crucial endocrine organs, and inadequate muscle mass may reduce insulin receptors and affect glucose and lipid metabolism. HPDs can increase muscle mass, improving blood glucose and lipid control, and IR. Inflammation is a crucial risk factor for PCOS, and high-protein intake and improved muscle mass can help improve inflammatory status.
A study by Sørensen in 2012 analyzed the impact of a high-protein diet on 27 people with PCOS. This 6-month study found that a high protein diet decreased weight, improved waist circumference, and improved glucose levels.
Meta-Analysis of High-Protein Diets
A systematic review and meta-analysis investigated whether HPDs are useful for improving IR, body weight, and glucolipid metabolism in women with PCOS, also summarizing the adverse effects associated with high-protein intake. The meta-analysis included 10 articles reporting on 8 RCTs with 300 participants.
Impact on Anthropometrics
Data pooled from seven eligible studies indicated that HPDs did not significantly reduce body weight compared to balanced diets (BDs). The degree of heterogeneity was high. Subgroup analysis by country and intervention duration also showed no significant weight loss differences. Similarly, HPDs did not significantly reduce BMI compared to BDs, with high heterogeneity observed. However, both interventions similarly reduced waist circumference (WC) and waist-to-hip ratio (WHR).
Impact on Metabolic and Hormonal Profiles
Compared to BDs, HPDs significantly reduced concentrations of fasting insulin (FINS). No significant differences were observed in fasting plasma glucose (FPG), total cholesterol (TC), low-density lipoprotein cholesterol (LDL-C), high-density lipoprotein cholesterol (HDL-C), triglycerides (TGs), total testosterone (TT), dehydroepiandrosterone sulphate (DHEAS), sex hormone binding globulin (SHBG), or the free androgen index (FAI).
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Adverse Effects of High-Protein Diets
The review also summarized the adverse effects associated with high-protein intake in studies.
Integrating Protein Powder into Your PCOS Diet
Managing weight and other PCOS symptoms requires following a healthy and nutritious diet, where protein is a cornerstone. Protein powders offer a convenient way to meet daily protein requirements and gain benefits such as improved insulin response, appetite suppression, cravings control, increased energy levels, and weight loss with muscle preservation.
Choosing the Right Protein Powder
To select the right protein powder for PCOS, consider the following factors:
Low Sugar & Low Carb: Choose products low in sugars and carbs to avoid spiking insulin levels. Look for unsweetened options or those sweetened with stevia or monk fruit.
Clean Ingredients: Opt for products with healthy, clean ingredients, free of artificial sweeteners, colors, and fillers. Consider non-GMO and organic options.
High-Quality Protein Sources: Select a protein source that suits your health and dietary preferences. Common options include:
- Whey concentrate and whey isolate (dairy-based)
- Casein protein (dairy-based)
- Soy protein
- Egg white protein
- Pea protein
- Hemp protein
- Rice protein
Whey and casein are considered high-quality protein sources but are not suitable for those with dairy intolerance. Plant-based options like pea, hemp, or brown rice protein are good alternatives.
Added Benefits: Look for protein powders with PCOS-friendly supplements:
- Probiotics and digestive enzymes for gut health.
- Inositol to improve insulin resistance and hormone balance.
- Ashwagandha to reduce stress and inflammation.
Popular Protein Powder Options for PCOS
- Garden of Life Organic Vegan Sport Protein Powder with Probiotics: A vegan option with 30 grams of protein per scoop, packed with probiotics and antioxidants for gut health.
- Nuzest Clean Lean Protein Powder for Digestive Health: Dairy- and gluten-free with 18-25 grams of protein per scoop, supporting gut and metabolic health with L-glutamine and amino acids.
- Clean Simple Eats Whey Protein Powder: Made of grass-fed whey protein with 20 grams of protein per scoop, naturally sweetened, and free of gluten and soy, containing digestive enzymes.
Tips for Maximizing the Benefits of Protein Powder
- Calculate your daily protein needs based on your weight and age.
- Consume protein shakes during breakfast, after workouts, or between meals.
- Pair your shake with healthy fats and fiber for a balanced snack.
- Experiment with different recipes, adding protein powder to smoothies, overnight oats, and other foods.
Additional Lifestyle Tips for Weight Loss with PCOS
Besides incorporating protein into your diet, other lifestyle modifications can aid weight loss and manage PCOS symptoms.
Decreasing Carbohydrate Consumption
Decreasing carbohydrate consumption may help manage PCOS due to its impact on insulin levels. Choosing more low-glycemic carbohydrates such as fiber-rich whole grains and non-starchy vegetables can be helpful to keep blood sugar stable and avoid big dips and spikes.
Increasing Fiber Intake
A high fiber diet may promote weight loss in people with PCOS by helping you stay full after a meal. In a 2019 study, researchers linked higher fiber intake to lower insulin resistance, less total body fat, and less belly fat in people with PCOS.
Incorporating Healthy Fats
Having plenty of healthy fats in your diet may help you feel more satisfied after meals and tackle weight loss and other symptoms of PCOS. Avocado, olive oil, coconut oil, and nut butter are some foods that contain healthy fats. Combining healthy fat with a protein source can further increase the filling effects of meals and snacks.
Eating Probiotic-Rich Foods
Eating foods high in probiotics - such as yogurt, kefir, sauerkraut, and other fermented foods - may help increase the amount of beneficial bacteria in your gut.
Limiting Processed Foods and Added Sugars
People with PCOS may process sugar differently than those without it. Experts recommend that people with PCOS limit their consumption of added sugars and refined carbs to help them manage symptoms and maintain a moderate body weight. Foods high in added sugar and refined carbs include cakes, cookies, candy, and fast food.
Regular Exercise
The Centers for Disease Control and Prevention (CDC) recommends 30 minutes of moderate activity 5 days per week for a total of 150 minutes of moderate activity per week. The exercise regimen did result in loss of belly fat and improvements in insulin sensitivity.
Prioritizing Sleep
The CDC suggests that adults should aim for at least 7 hours of sleep each night, as insufficient sleep has been linked with a higher risk of having overweight or obesity.
Managing Stress
To lower your cortisol levels, consider incorporating stress management techniques into your day-to-day life, such as practicing yoga, spending time in nature, practicing meditation and spending more time doing things you enjoy.
Common Mistakes to Avoid
- Choosing products with lots of hidden sugars and carbs.
- Overlooking hormone-disrupting ingredients.
- Not considering your individual digestion and tolerance issues.
- Replacing meals with shakes without eating sufficient nutrients with food.
- Not tracking the total amount of daily protein and overconsuming it.