Does protein intake matter for women with PCOS?

In brief

Protein is part of any balanced diet, and including a protein source at meals can make meals more filling. For PCOS specifically, the evidence that a higher-protein diet works better than other balanced diets is limited and inconsistent. The international guideline does not recommend a particular protein target for PCOS. Adequate protein from foods you enjoy is a reasonable aim.

What the evidence suggests

  • A systematic review of diet composition in PCOS found some small trials where higher-protein diets were associated with improvements in certain outcomes, but results were inconsistent and the studies were small and short.
  • The 2023 international guideline does not recommend one macronutrient distribution over another for PCOS and supports any healthy balanced approach.

What varies between people

  • Protein needs depend on body size, age, activity and life stage, including pregnancy and breastfeeding.
  • Vegetarian, vegan and non-vegetarian eaters reach adequate protein through different foods, which affects how meals are built.
  • People with kidney disease need individual advice on protein from their doctor or dietitian.

What the evidence does not say

  • The evidence does not establish a specific protein intake that improves PCOS.
  • It does not show that protein powders or supplements benefit PCOS.
  • It does not show that a high-protein diet improves cycles, fertility or hormone levels compared with other balanced diets.

What this looks like in real food

Examples of everyday staples across cuisines. None of these foods treats PCOS. They show how a balanced plate can look in the food you already eat.

South Asian

Staple carbs:
Whole wheat roti, Brown or parboiled rice, Millets such as jowar, bajra and ragi, Poha and upma with vegetables
Proteins:
Dal and other pulses, Paneer, curd and milk, Eggs, Chicken and fish
Fats:
Mustard, groundnut or sesame oil in measured amounts, Nuts and seeds, Small amounts of ghee

Mediterranean

Staple carbs:
Wholegrain bread, Bulgur and farro, Wholewheat pasta, Potatoes with skin
Proteins:
Chickpeas, lentils and beans, Fish, Greek yoghurt, Eggs
Fats:
Olive oil, Olives, Nuts

East Asian

Staple carbs:
Brown or mixed-grain rice, Soba noodles, Congee with added vegetables
Proteins:
Tofu, tempeh and edamame, Fish, Eggs, Lean pork or chicken
Fats:
Sesame oil in small amounts, Peanuts, Oily fish

Middle Eastern

Staple carbs:
Wholemeal pita, Freekeh and bulgur, Brown rice
Proteins:
Hummus and ful medames, Lentil soup, Labneh and yoghurt, Grilled chicken or fish
Fats:
Olive oil, Tahini, Pistachios and almonds

Western

Staple carbs:
Oats, Wholegrain bread, Potatoes with skin, Wholewheat pasta
Proteins:
Beans and lentils, Eggs, Chicken and fish, Yoghurt and cheese
Fats:
Olive or rapeseed oil, Nuts and seeds, Avocado

Related questions

Next questionHow does dietary fibre relate to metabolic health in PCOS?

References

  1. Moran LJ, Ko H, Misso M, et al. Dietary composition in the treatment of polycystic ovary syndrome: a systematic review to inform evidence-based guidelines. J Acad Nutr Diet. 2013;113(4):520-545. Source
  2. Teede HJ, Tay CT, Laven JSE, et al. Recommendations from the 2023 International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome. J Clin Endocrinol Metab. 2023;108(10):2447-2469. Source