PCOS, or polycystic ovary syndrome, is a ailment that causes weight gain and, in some cases, obesity.
Many doctors recommend that women with PCOS follow a diet specifically designed for weight loss, as obesity can lead to serious health glitches, such as an augmented risk of cardiovascular disease and diabetes.
Diet for PCOS: Why Protein Is Important for PCOS
A high-protein diet for PCOS can be a good way to avoid weight gain and type 1 and type 2 diabetes, major risk issues for this condition.
Protein, along with carbohydrates and fats, not only provides energy but also helps strengthen bones, muscles, skin, and blood. It also plays a vital role in the manufacture of hormones, such as estrogen, testosterone, and insulin—functions that are affected by PCOS.
The best diet for PCOS should include reduced carbohydrate intake and low-fat foods. Choosing the right diet and exercise for PCOS, preferably with the leadership of a registered dietitian, can be a good strategy for preventing many negative consequences.
Fact Check: By age 40, more than half of women with PCOS have diabetes.
Benefits of Protein for PCOS
While a high-protein diet for PCOS is not a “cure” or a “therapy,” research shows that it can help in several ways:
It helps speed up metabolism:
All foods have a thermogenic effect, meaning they speed up metabolism and increase calorie burning. Protein has a thermogenic effect of 15 to 30%, significantly higher than that of carbohydrates (5 to 10%) or fats (5 to 10%).
Increasing protein intake can increase daily calorie burn by up to 100 calories.
Appetite control:
The production of cholecystokinin, glucagon-like peptide-1, and peptide YY—hormones involved in satiety—is stimulated by a high-protein diet in PCOS, helping to control hunger and minimize cravings.
Improve Blood Sugar Control
Any food triggers a glycemic response, which raises blood sugar (glucose) levels. Protein has little result on blood sugar levels because it is slowly digested. According to a 2019 study published in Diabetologia, people with type 2 diabetes who followed a high-protein diet for 6 weeks experienced lower postprandial and fasting glucose levels.
Temper The Insulin Response
Any food triggers a glycemic response, which raises blood sugar (glucose) levels.
Protein has little consequence on blood sugar levels because it is slowly absorbed.
According to a 2019 study published in Diabetologia, people with type 2 diabetes who followed a high-protein diet for 6 weeks experienced lower postprandial and fasting glucose levels.
Temper The Insulin Response
Protein inductions the release of glucagon, a hormone that raises blood glucose levels and counteracts insulin’s effects.
Consuming passable protein in your diet can help maintain a healthy ratio of glucagon to insulin in the blood.
Research findings on the effects of a high-protein diet on polycystic ovary syndrome (PCOS) are encouraging. According to a 2012 Danish study, women with PCOS who followed a similar diet for six months lost an average of four kilograms of fat.
In a study conducted in Iran in 2012, 60 obese women with polycystic ovary syndrome (PCOS) who followed a 30% protein-rich diet experienced weight loss, decreased testosterone levels, and improved insulin sensitivity.
Dietary Recommendations
There are no specific dietary references for women with PCOS. However, evidence suggests that increasing protein intake from 15% to 30%, or even more than 40%, may be beneficial.
The U.S. Section of Health and Human Services recommends that women over 19 years of age with PCOS consume 10%-35% of their daily calories from protein.
|
DHHS Protein Intake Recommendation |
|
|
Age |
Female |
|
1-3 |
13 g |
|
4-8 |
19 g |
| 9-13 |
34 g |
|
14-18 |
46 g |
|
19-30 |
46 g |
| 31-50 |
46 g |
| 51 and over |
46 g |
These recommendations are based on sound reasoning. Despite the slow breakdown of protein, between 50% and 60% is converted into glucose. When consumed alone, its impact on blood sugar levels is minimal, as glucose dissolves slowly into the bloodstream.
However, this may not hold when proteins, carbohydrates, and fats are combined. In some cases, protein can cause a spike in blood sugar if the balance of protein, carbohydrates, and fats is not properly managed.
This was confirmed in a 2015 review of studies published in the journal Diabetes Care, which found that combining 30 grams of protein with 35 grams of carbohydrates increased postprandial blood glucose levels by 2.6 mmol/L.
Fact check: According to a 2014 study available in the monthly Archives of Gynaecology and Obstetrics, in women with PCOS, even a 5% weight loss can improve insulin sensitivity, hyperandrogenism (high testosterone levels), menstrual function, and fertility.
Protein Foods For PCOS
Foods low in saturated fat are the best sources of protein for weight loss with PCOS. Here are some excellent protein sources:
- Almonds
- Eggs
- Greek yogurt
- Milk
- Quinoa
- Pumpkin seeds
- Oats
- Lentils
- Shrimp
- Turkey breast
- Canned tuna
- Cottage cheese
- Soy
- Chicken breast
Tip: To lose half a kilo per week, decrease your everyday calorie intake by 500 calories.
A Word From Healthkart
If you have PCOS and are having trouble losing weight or controlling your blood sugar, a high-protein, low-carb diet might be right for you.
Consult your doctor or a listed dietician to develop an optimal PCOS diet tailored to your age, weight, and health status, and that includes beneficial foods. This way, you can stick to the diet and get the most out of its benefits.
Frequently Asked Questions about the PCOS Diet
Q1. What diet is most effective for treating PCOS?
The best diet for PCOS is a low glycemic index (GI) diet, which prioritises foods with minimal impact on blood sugar levels. These include whole grains, lean protein, fruits, vegetables, and healthy fats.
Q2. What foods should people with PCOS avoid?
It is recommended to avoid or limit highly processed and sugary foods, such as sugary drinks, sweets, white bread, and refined cereals. Additionally, minimizing consumption of saturated and trans fats is recommended to manage PCOS.
Q3. Is fasting beneficial for people with PCOS?
Fasting can be beneficial for some people with PCOS, as it may help recover insulin sensitivity and promote weight loss. However, before starting any fasting regimen, it is essential to consult with a healthcare skilled to ensure it is safe and appropriate for your needs.
Q4. What strategies can be used to prevent weight gain associated with PCOS?
To prevent weight gain associated with PCOS, focus on a balanced diet and regular exercise. Strength training helps shape muscle mass, which can make weight management easier. In addition, stress management and adequate sleep are essential for maintaining a healthy weight with PCOS.