People with PCOS need MORE protein

If you aren't paying attention to how much protein you’re eating, you're probably not getting enough to support your PCOS. Discover how much protein you should be eating with our convenient calculator located further down this page.

Increasing your daily protein intake is one of the simplest yet most powerful changes you can make to:

• Stabilize your blood sugar:

Eating protein with meals slows down how quickly your body absorbs carbohydrates, which helps keep your blood sugar levels steady. This can prevent those post-meal crashes, cravings, and hangry-attacks.

• Reach a healthy body weight

Eating more protein helps you reach a healthy body weight by making you feel fuller for longer, which reduces the urge to snack on unhealthy foods. Protein supports muscle growth, which increases the number of calories your body burns, even when you're resting.

• Improve insulin resistance

Eating more protein can help improve insulin resistance in people with PCOS. Protein helps build muscle, which makes it easier for the body to use insulin effectively. Muscles use more glucose (sugar), which helps lower insulin resistance. Additionally, a high-protein diet keeps blood sugar levels steady by slowing down how fast the body absorbs carbohydrates. This prevents blood sugar spikes that can make insulin resistance and PCOS symptoms worse. 

• Reduce acne + unwanted hair growth 

Eating more protein can help reduce acne and hirsutism in PCOS by stabilizing blood sugar levels, which in turn lowers insulin levels and decreases the production of androgens, the hormones responsible for these symptoms. Additionally, a higher protein diet supports hormone balance and overall skin health, contributing to fewer acne breakouts and less unwanted hair growth.

• Curb sugar cravings 

Eating more protein helps reduce sugar cravings by keeping your blood sugar levels steady, which prevents the sudden highs and lows that make you crave sweets. Protein also makes you feel fuller for longer and is very satiating, so you're less likely to crave sugary snacks.

• Boost your energy + metabolism 

Eating more protein boosts your energy and metabolism because your body burns more calories digesting protein than other foods. Protein also helps build and maintain muscle, which makes your body burn more calories even when you're not active.

• Boost fertility + support conception 

Eating more protein is important when trying to conceive because it helps regulate hormones needed for ovulation and reproductive health. Protein supports the growth and repair of tissues, including those in the reproductive system, and keeps blood sugar levels steady, preventing hormonal imbalances. Eating more protein when you have PCOS is especially helpful as it can reduce insulin resistance and lower androgen levels, both of which are important for improving fertility.