PCOS & High-Protein Diets: Insulin Management and Overall Health

Polycystic Ovary Syndrome (PCOS) is characterized by insulin resistance, reproductive hormone imbalance, and metabolic disturbances that elevate risks for type 2 diabetes and cardiovascular disease. Diet plays a pivotal role in managing these challenges, and evidence supports the benefits of higher protein intake for insulin control and metabolic health.

A systematic review and meta-analysis examining high-protein diets (HPDs) in women with PCOS found that consuming more protein (often >25% of calories from protein) significantly reduced fasting insulin levels and improved HOMA-IR, a measure of insulin resistance. These effects were seen when protein intake was elevated without increasing total calories, underscoring the metabolic leverage of higher protein consumption.

High-protein diets also contribute to weight management, another critical aspect of PCOS care. Protein increases satiety, helping reduce caloric intake while preserving lean muscle mass — particularly important during weight-loss attempts common in PCOS management. When combined with regular exercise that includes resistance training, the improvements in body composition and metabolic health can be even more pronounced.

Protein also supports hormone regulation and energy balance. Although the exact ideal protein dose varies among individuals, many PCOS dietary protocols suggest 1.2 – 2.0 g/kg/day, depending on activity level and goals like weight loss or insulin reduction. Sources of lean protein — such as fish, chicken, eggs, tempeh, legumes, and dairy (if tolerated) — can be distributed evenly across meals to stabilize blood sugar and reduce insulin spikes.

In summary, a strategic, higher-protein eating pattern can improve metabolic outcomes, support weight and appetite control, and better manage insulin resistance — a core driver of PCOS symptoms. While individual needs vary, working with a dietitian can tailor protein targets and optimize diet quality for long-term health.

PubMed Sources:
• Meta-analysis of high-protein diets in PCOS.

https://pubmed.ncbi.nlm.nih.gov/38424054/
• Dietary pattern review for PCOS management. MDPI