Have you ever wondered how PCOS, or polycystic ovary syndrome, could be impacting your overall health? This common hormonal disorder affects many women, leading to irregular periods, acne, weight gain, and excessive hair growth. These symptoms are tied to hormone imbalances that 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 those. Protein helps balance blood sugar levels and manage insulin resistance, easing the symptoms. By incorporating more protein into your meals, you could improve your hormonal balance, manage your weight, and feel more energised.

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. Regulating blood sugar levels

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

Protein can help manage your blood sugar levels. Image courtesy: Adobe Stock

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 can be beneficial in managing weight caused by PCOS. Protein helps reduce appetite by increasing feelings of fullness, which can decrease overall calorie intake. In fact, a 2018 review published by Frontiers in Endocrinology states that protein can boost metabolism because digesting protein requires more energy than fats or carbohydrates, enhancing your metabolic rate.

3. Supports 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 in weight management and supports a healthier metabolism. Additionally, adequate protein intake with strength training exercises daily can help maintain muscle mass and improve body composition. "Higher muscle mass can increase the resting metabolic rate of your body, helping in better weight management," added Dr Archana.

Protein is essential to build muscle mass. Image courtesy: Freepik

4. Helps balance hormones

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

5. Improves bone health

Women with PCOS may be at a higher risk of developing osteoporosis, particularly if they have irregular menstrual cycles that lead to reduced estrogen levels. However, adequate protein intake can help maintain bone density and strength, as per a study published in the Computational and Structural Biotechnology Journal. Protein-rich foods, including dairy products and lean meats, provide essential nutrients such as calcium along with protein to support bone health. Make sure you get enough protein to reduce the risk of osteoporosis.

6. Promotes skin, hair, and nail health

PCOS can cause significant changes in skin, hair, and nail health due to hormonal imbalances. To mitigate the side effects, protein can help! For instance, hair loss or thinning can be a common issue, and proteins provide the amino acids needed for healthy hair growth. Similarly, skin issues such as acne can be mitigated with proper protein intake, which supports skin repair and health. Protein-rich foods, such as eggs, fish, and nuts, can help support the health of your skin, hair, and nails with PCOS.

Hair fall is a common problem with PCOS! Image courtesy: Adobe Stock

7. Boosts immunity

Along with vitamin C, protein is also very essential to boost immunity, helping the body fight off infections and illnesses. Women with PCOS often experience a weakened immune system due to inflammation and insulin resistance. However, consuming a protein-rich diet can help enhance immune function by providing essential amino acids necessary for producing immune cells and antibodies. Additionally, it can help reduce inflammation, which can be beneficial in managing PCOS symptoms.

Protein rich foods for women with PCOS

For women with PCOS, incorporating these 9 protein-rich foods into their diet can help manage symptoms and support overall health:

1. Chicken breast: It provides a high amount of protein with minimal fat, which is great for muscle maintenance and stabilising blood sugar levels.

2. Salmon: Rich in omega-3 fatty acids and protein, salmon helps reduce inflammation and supports heart health. It is also beneficial for regulating insulin levels.

Eat salmon and enjoy its benefits! Image courtesy: Freepik

3. Greek yoghurt: Packed with protein and probiotics, Greek yoghurt supports digestive health and can aid in managing insulin resistance. Choose unsweetened varieties to avoid added sugars.

4. Eggs: Eggs are a complete protein source, providing all essential amino acids. They are also rich in vitamins and minerals, making them a nutritious choice for women with PCOS.

5. Quinoa: A plant-based protein that also contains fibre and essential amino acids. Quinoa helps regulate blood sugar and supports digestive health.

6. Tofu: Made from soybeans, tofu is an excellent plant-based protein that can help manage hormone levels and support overall health.

7. Lentils: High in protein and fibre, lentils help stabilise blood sugar and improve digestive health. They are also a good source of iron and other essential nutrients.

Lentils are great for your overall health. Image courtesy: Freepik

8. Almonds: Rich in protein and healthy fats, almonds can help with satiety and maintaining stable blood sugar levels. They’re also packed with vitamins and minerals.

9. Cottage cheese: This dairy product is high in protein and low in fat. It supports muscle maintenance 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!

Read Also: Want to master splits? 7 steps to do it properly