Role of protein in PCOS management:
Choosing the best protein powder for PCOS can be helpful in managing PCOS symptoms. A higher protein, lower carbohydrate diet is critical for reversing PCOS symptoms. Just 4-12 weeks of a higher protein diet can improve blood sugar and insulin, support weight loss, decrease testosterone levels, improve liver function, decrease serum lipids, improve estrogen signaling, and restore ovulation.
What is PCOS?
PCOS is the most common endocrine disorder among reproductive-age women, affecting up to 15% of women worldwide. To be diagnosed, a woman must meet 2 of the following three criteria:
- Delayed ovulation with cycles longer than 35 days;
- Excess androgen production (like testosterone or DHEA), can lead to hirsutism (male pattern hair growth), acne, or male pattern hair loss; and
- Polycystic ovaries on an ultrasound.
Newer, more accurate terminology for the condition is “androgen excess and ovulatory dysfunction” (aka irregular cycles).
It’s important to note that PCOS is a diagnosis of exclusion, meaning many other underlying factors could cause delayed ovulation/irregular cycles and excess androgens and these should be evaluated for prior to labeling a woman as having PCOS.
If you are struggling with irregular cycles and other symptoms, book a consult with Dr Whelan today for one-on-one help!
Importance of diet and nutrition in managing PCOS
Leveraging the power of nutrition is critically important in managing and even reversing PCOS symptoms. Women with PCOS have greater inflammation, reduced liver detoxification abilities, and higher insulin resistance issues. Therefore, these women immensely benefit from a mainly organic, whole food, anti-inflammatory diet with minimally processed foods/ultra-processed foods, limited inflammatory oils (like seed oils: canola, soybean, sunflower), and limited pesticides. The emphasis should be on quality proteins and healthy fats. Examples of high-quality protein include grass-fed meats, wild-caught fish, eggs, and Greek yogurt. Healthy fats include saturated fats from organic dairy/meat; anti-inflammatory omega 3 fatty acids such as those found in sardines, salmon, and mackerel, and fish oil supplements.
Understanding PCOS and its nutritional needs:
Hormonal imbalance in PCOS
Women with PCOS have higher androgens (such as testosterone and DHEA), which are produced in the ovaries and adrenal glands.
The hormones made by the pituitary gland in the brain are also imbalanced in PCOS. Luteinizing hormone (LH), which is detected by urinary ovulation predictor kits, is often 2-3 times higher in women with PCOS. This not only leads to false positives on an ovulation predictor kit (OPK), but it also impairs regular ovulation.
Many women with PCOS also have insulin sensitivity issues similar to those found in people with Type 2 diabetes. This type of insulin problem is not detected on conventional blood screening labs, rather it is evaluated for with a fasting insulin test. Insulin resistance means your cells do not use blood sugar as well as they should so the pancreas then produces excessive amounts of insulin. This is a huge problem, as excess insulin is very inflammatory. Also, the ovaries have insulin receptors, which have a direct effect on ovarian hormone production (such as estrogen, progesterone, and testosterone).
Women with PCOS have greater difficulty with detoxification than other women. Thus, these women often have higher overall inflammation and chronic pain. The liver is the major organ of detoxification in the body and the center of hormone metabolite detoxification. Many women with PCOS have chronic gut issues, impaired liver function, and even fatty liver disease.
How can the best protein powder help PCOS symptoms?
One of the best ways to reduce body-wide inflammation is to decrease post-meal blood sugar spikes. Increasing protein will keep the blood sugar levels stable, which will improve weight loss, restore regular ovulation, and improve liver health.
A liver-loving, anti-inflammatory diet is essential for decreasing body-wide inflammation, reducing pain, and promoting healthy cycles.
Protein powder’s role in PCOS management
Why protein is important
Protein is key to regulating the menstrual cycle and supporting overall fertility. It is necessary to maintain healthy metabolic function, including lean body mass, liver detoxification, blood sugar balance, and maintaining a healthy body temperature (thermogenesis). Every cell in the body contains protein.
Protein intake directly affects thermogenesis, the process by which the body generates heat (or energy) by increasing the metabolic rate. Protein has the highest thermogenic response in the body, which improves metabolism and basal body temperature. Adequate protein intake is vital to thyroid health.
Too little protein intake can prevent or delay ovulation. Adequate protein intake is necessary for healthy egg quality and estrogen signalizing.
Proteins are made of smaller components called amino acids. There are 20 standard amino acids and they all have different functions in the body. It’s just as important whether or not your body can actually digest and absorb the protein and get an adequate amount of protein.
Some amino acids in protein are found in higher concentrations in the reproductive tissues compared to elsewhere in the body. For example, taurine is highest in ovarian follicular fluid and promotes the secretion of luteinizing hormone (LH) and follicle-stimulating hormone (FSH).
Benefits of selecting the best protein powder for PCOS symptoms
In women with PCOS, increased protein intake has been shown to promote regular menstrual cycles, decrease androgen levels, and promote weight loss and insulin sensitivity.
Protein powder can be helpful in obtaining the recommended amount of protein for women with PCOS. Higher protein diets, with lower carbohydrates, have also been shown to improve LH/FSH ratios and liver function in women with PCOS.
Some amino acids, such as glycine, are critical for liver health. Adequate, high-quality protein can improve detoxification in women with PCOS.
The important consideration is whether the protein is of high quality, such as in organic animal foods and eggs. Consuming lower-quality proteins (like some protein bars or shakes) can create additional inflammation through additives, artificial sweeteners, and preservatives.
How much protein do you need?
Women generally need at least 0.5g protein/lb of body weight (i.e. 140 lb women = 80 grams). This is the minimal target to prevent deficiency in the average woman. However, women with PCOS require even more.
Criteria for selecting the best protein powders for PCOS
Low Glycemic Index
A low glycemic index is important to consider. This is a measure of the effect of carbohydrates on increasing blood sugar. When looking at protein powder labels, be aware of added sugars and always look at the total carbohydrate count. Ideally, it should be below 5 grams.
Insulin Index
Another important factor to consider for women with PCOS is the insulin index of protein powders. Interestingly, even non-carbohydrate foods can trigger insulin; some of the highest of these include whey protein and egg whites.
Even fermented dairy products, such as yogurt are some of the most insulinemic foods. For women with PCOS, these wreak havoc with insulin levels in a similar manner as white bread. Conventional dairy also contains compounds that are concerning for metabolic health, such as insulin, insulin-like growth factors, and various forms of estrogen. These may compound the already existing hormonal imbalances in PCOS.
Fat will buffer and lower the insulin effect. So if you are going to have a whey-based protein, you can minimize the insulin-triggering effects by blending it into a smoothie with a healthy fat like grass-fed butter, avocado, coconut oil, or hemp seeds.
Minimal additives, fillers, and stabilizers
Minimal additives, fillers, and stabilizers are essential, especially for women with PCOS who have higher inflammation, which affects their metabolism – this type of inflammation is called “meta inflammation”. Preservatives like xanthan gum, which are manufactured from soy or corn, can cause bloating, constipation, and gas, and create imbalanced gut bacteria – known as “dysbiosis,”
Maltodextrin and dextrins are typically added to protein powders as fillers to bulk it out or make the protein mix easier. These ingredients can raise glycemic load, which may contribute to fat storage. Most are processed with GMO corn and they can also cause gastrointestinal distress in some people.
No added sugars
Sugar can “hide out” on labels under a variety of names. Keep an eye out for these different forms of sugar: glucose, dextrose, lactose, maltose, sucrose, galactose, saccharose, corn syrup, brown rice syrup. Also, high-fructose natural sugars such as fructose, agave nectar, and coconut sugar are not recommended for women with PCOS as they are metabolized through the liver, can raise triglycerides, lead to weight gain, and contribute to fatty liver disease.
Avoid artificial sweeteners like aspartame, sucralose, saccharin, and acesulfame-K. These are all linked to insulin resistance, and cancer, and can alter the human microbiome.
Sugar alcohols such as xylitol and sorbitol cause digestive symptoms such as bloating, gas, and diarrhea. Erythritol is a sugar alcohol but is mainly absorbed in the small intestine, avoiding the colon and fermentation by the microbes, therefore it is one of the safer sugar alcohols.
Issues with whey
As stated above, whey protein can have hyperinsulinemic effects, which is of particular concern for women with PCOS. Furthermore, it’s estimated that 1/3 of women have a sensitivity to the protein casein found in dairy, manifesting as high histamine and high estrogen, with symptoms including eczema, acne, painful periods, heavy menstrual bleeding, sinus congestion, ovarian cysts, and hayfever. This is different from lactose intolerance, which is a reaction due to the milk-sugar molecule lactose. A casein sensitivity could be triggered by whey protein
Issues with soy
Processed soy, such as in protein powders or soy burgers, are ultra-processed and often contain high pesticide levels. This can create additional unnecessary inflammation for a woman struggling with PCOS and worsen hormonal imbalance.
The best protein powders for PCOS
Designs for Health Complete Collagen and Ancient Nutrition Bone Broth Protein
Both collagen and bone broth contain the amino acid glycine, which is a super-star for metabolic health. Glycine helps to lower cortisol levels and is calming to the nervous system, which is especially important for women with PCOS who tend to have dysregulated cortisol. Glycine also is very detoxifying and slows aging, which is great for women with PCOS who tend to have higher inflammation and difficulty with detoxing. Glycine also improves insulin sensitivity and metabolic health by increasing fat burning in the mitochondria, reducing inflammation, and protecting the liver from excess dietary fructose.
Bone broth has an insulin score of zero, meaning it does not raise insulin levels. It is one of the most anti-inflammatory foods available and is very healing to the intestinal tract. Bone broth rates high on the “satiety index,” meaning it makes you feel full and satisfied, with decreased feelings of hunger.
Click here to access Dr. Whelan’s favorite protein powders for PCOS. These are protein powders I personally use to manage my PCOS symptoms.
A Plant-based option: Ancient Nutrition Plant-Based Protein Powder
This formula is packed with protein from gut-friendly superfoods (and without any soy, dairy, rice, or pea protein). With a protein base made from superfood seeds like pumpkin, flax, hemp, and chia – which provide protein and fatty acids – this protein is packed with powerful ingredients that are hard to get in your everyday diet. It has none of the isolates, grains legumes, or other processed ingredients that are common in most plant-based protein powders. Medium chain triglycerides, aka MCTs, are a high-quality fat that is easily absorbed by the body to use as clean energy and stabilize insulin levels. This powder also includes two adaptogenic mushrooms -cordyceps and reishi – as well as the herb ashwagandha, all known for their ability to help the body adapt to stress and balance cortisol; this benefit is critical for women with PCOS.
How to incorporate protein powders
Plain collagen powder is the most versatile, as it can be added to your morning tea or coffee. Other protein powders can be added to smoothies or even while baking healthy treats.
In Conclusion:
In summary, adequate protein is essential for women working on reversing their PCOS symptoms. A higher protein diet can decrease testosterone, improve ovulation regularity, improve insulin sensitivity, and improve energy.
It’s important to work with a trained healthcare professional specializing in hormones or, even better, in PCOS, as nutrition recommendations for PCOS women can be quite different than for other women. A protein powder can be a great tool when traveling or during super-busy times but emphasizing whole foods on a regular basis is best. Nutrition is foundational to healing from PCOS but lifestyle changes such as stress resilience practices, appropriate movement practices, and circadian rhythm support are essential as well.
For individualized help in reversing your PCOS symptoms, book a 1:1 consultation with Dr. Whelan
About Dr. Whelan
Dr. Whelan is a highly regarded licensed naturopathic doctor (N.D.) and Creighton Model FertilityCare™ Medical Consultant, based in Vermont. She is renowned for her expertise in treating women’s reproductive hormone disorders. Her practice specializes in lifestyle medicine, nutritional counseling, botanical medicine, and bioidentical hormone replacement therapy.
She earned her Doctor of Naturopathic Medicine (ND) degree from the National University of Natural Medicine. She completed additional training as a Creighton Model FertilityCare™ Practitioner and NaPro Medical Consultant from the St Paul VI Institute in Omaha, NE.