It is well known that an appropriate diet can be a powerful tool in the management of PCOS (Polycystic Ovary Syndrome) but should eggs be a part of it, too? That’s what you’ll find out in this article where I discuss the advantages and disadvantages of eating eggs in relation to PCOS based on the current evidence so you can make an informed decision.
In general, eggs are considered one of the best foods for PCOS as they are a good source of complete protein with a low-carbohydrate and high-micronutrient content. The consumption of eggs, therefore, may help reduce weight, improve insulin sensitivity, decrease appetite and improve PCOS symptoms.
Benefits of eggs for PCOS:
- Nutrient content
- Antioxidant content
- Complete protein
- Weight management
- Insulin resistance
- Practicality
✓ Nutrient content
One of the greatest benefits of consuming eggs is probably their impressive nutritional profile. A whole egg is considered one of the most nutritious foods on the planet and it’s also the reason why it’s sometimes (by right) referred to as ‘superfood’.
1 large whole egg contains:
| 1 whole egg (large) | % daily value |
|---|---|
| Vitamin D | 1 mcg (6%) |
| Calcium | 28 mg (2%) |
| Iron | 1 mg (6%) |
| Potassium | 69 mg (2%) |
| Vitamin A | 80 mcg (8%) |
| Vitamin E | 0.5 mg (4%) |
| Vitamin K | 0.15 mcg (0.1%) |
| Riboflavin | 0.2 mg (15%) |
| Niacin | 1.4 mg (8%) |
| Vitamin B12 | 0.4 mcg (15%) |
| Biotin | 10 mcg (35%) |
| Pantothenic acid | 1 mg (20%) |
| Phosphorus | 100 mg (8%) |
| Iodine | 27 mcg (20%) |
| Zinc | 1 mg (10%) |
| Selenium | 15 mcg (25%) |
| Molybdenum | 8 mcg (20%) |
| Choline | 147 mg (25%) |
| Sodium | 70 mg (3%) |
Having a nutrient-rich diet is particularly important for women with PCOS as they tend to be deficient in multiple essential vitamins and minerals. Some nutrients such as selenium, zinc, vitamin D and B vitamins have been shown to have positive therapeutic effects on PCOS and therefore their sufficient intake plays an important role in the management of the syndrome.
Since eggs contain almost all important nutrients you need, including them in your diet can be a great way to help you naturally meet your daily requirements. However, beware that most of those nutrients (up to 90%) are actually found in the yolk so consuming only egg whites won’t be as effective.
✓ Antioxidant content
Apart from many of the beneficial vitamins and minerals, eggs are also a great source of some important antioxidants such as lutein and zeaxanthin. Antioxidants, in general, play a crucial role in reducing oxidative stress which is believed to be responsible for aging and the development of multiple diseases (including PCOS).
Antioxidants may also help reduce inflammation by neutralizing free radicals and protecting cells from damage. Because inflammation is one of the main contributors to PCOS (chronic inflammation leads to androgen aka the ‘male’ hormones overproduction) it is recommended to consume a diet rich in antioxidants and anti-inflammatory foods such as eggs.
But the high content of lutein and zeaxanthin found in eggs may have additional benefits for women with PCOS. Those two specific antioxidants are especially important for eye health as they accumulate in the eye’s retina.
1 whole egg contains:
| 1 whole egg (large) | value |
|---|---|
| Lutein | 427 mcg |
| Zeaxanthin | 256 mcg |
Increased intake of lutein and zeaxanthin have been shown to reduce the risks of several eye disorders and therefore they are considered effective in improving eyesight and maintaining good eye health.
Unfortunately, if you suffer from PCOS you are also at increased risk of developing dry eye syndrome due to hormone abnormalities. That’s because hormone imbalances and increased levels of androgens may affect your eye lipid layer and the production of tears resulting in changes in your eye structure and developing dry eye syndrome.
Multiple studies have found that women with PCOS or type 2 diabetes tend to suffer from dry and itchy eyes as a result of hormone imbalance, increased inflammation and insulin resistance. By including more eggs (with yolks) in your diet you may be able to increase your levels of lutein and zeaxanthin in your body and improve your eye health.
✓ Complete protein
Eggs are also considered one of the best protein sources as they contain all essential amino acids in almost perfect ratios for a human body. Amino acids are basically the building blocks of proteins (and the human body) but some of them are considered ‘essential’ as they cannot be made by our body (or made in sufficient amounts).
This means that you need to obtain those 9 essential amino acids through dietary sources to achieve optimal health and body functions. While different types of food contain different amounts of those amino acids (plants usually lack one or two) and you can meet their requirements by combining different protein sources, eggs can be a great way to get them all from a single source.
1 whole egg contains:
| 1 whole egg (large) | value |
|---|---|
| Lysine | 0.912 g |
| Tryptophan | 0.167 g |
| Threonine | 0.556 g |
| Methionine | 0.38 g |
| Valine | 0.858 g |
| Isoleucine | 0.671 g |
| Histidine | 0.309 g |
| Phenylalanine | 0.58 g |
| Leucine | 1.09 g |
Several studies have shown that increasing dietary protein can be a highly effective strategy in managing PCOS due to its beneficial effects on metabolism. High-protein diets in women with PCOS appear to promote weight loss, reduce insulin resistance and help manage blood sugar levels.
Since 1 whole egg contains around 6g of complete protein, it can be a great addition to your diet and an easy way to increase your overall protein intake.
Read more: ‘The Best Protein Sources For PCOS (Food List)‘
✓ Weight management
There is solid evidence showing how even small weight loss (5%) in women with PCOS can significantly improve most of their symptoms. However, weight loss and maintaining a healthy weight can be extremely difficult for someone with PCOS due to the metabolic dysfunction and hormonal abnormalities associated with this condition.
Read more: ‘PCOS Belly Fat Explained & How To Reduce It‘
The good news is that with a proper diet (and other lifestyle modifications) losing and maintaining weight with PCOS is absolutely achievable. If weight loss is your goal, including eggs in your diet can be extremely beneficial for a number of reasons.
Firstly, their macronutrient content (high protein and high fat) can help you reduce appetite and control cravings since protein has the most satiating effects and fat slows down stomach emptying. In fact, whole eggs are considered one of the most satiating food there is according to multiple studies.
1 whole egg contains:
| 1 whole egg (large) | value |
|---|---|
| Calories | 70 kcal |
| Protein | 6 g |
| Fat | 5 g |
| Carbohydrates | 0 g |
Eating whole eggs has been shown to promote the feeling of fullness, decrease ghrelin (the ‘hunger. hormone) levels and reduce overall calorie intake. All of which can help you lose weight and prevent weight gain.
You can find more tips on how to effectively control hunger in my detailed article ‘PCOS Cravings: How To Reduce Appetite & Excessive Hunger‘ if that’s something you struggle with.
Additionally, dietary protein has also the greatest thermic effect in comparison to other macronutrients. This means that protein requires more energy to be fully metabolized and therefore by increasing your dietary protein intake you’ll be able to ‘burn’ more calories and increase your metabolic rate.
✓ Insulin resistance
The link between insulin resistance (IR) and PCOS has been clearly established in the literature and IR is now recognized as one of the root causes of the syndrome. If you’re not familiar with this issue, I suggest you read my previous in-depth article ‘PCOS Insulin Resistance Explained & How To Reverse It’ to gain more information.
But to put it simply, insulin resistance means that your body cells stop responding to insulin (the blood sugar-lowering hormone) effectively which can lead to increased levels of insulin in your blood. High blood insulin, in turn, can cause your ovaries to overproduce androgens (the ‘male’ hormone) that are responsible for many of the PCOS symptoms (acne, hirsutism, hair loss, irregular periods).
Since insulin release is triggered by an increase in blood glucose levels (affected by food intake), dietary choices play an important role in controlling blood sugar and insulin levels.
Carbohydrate-rich foods (especially simple sugars and refined carbs) tend to cause more drastic changes in your blood sugar levels and insulin response which is why low-carb diets appear to be so effective in the management of PCOS.
Eggs, however, are low in carbohydrates and high in protein and fat so they naturally won’t spike your blood sugar levels and trigger insulin. In fact, in several studies eggs have been shown to decrease insulin levels and improve insulin sensitivity which is why they are such a great choice for women with PCOS.
✓ Practicality
Given the high nutritional value and all of the potential health benefits, eggs really do appear to be a ‘superfood’. But the best thing about it is that they are relatively cheap, highly accessible and extremely versatile.
There are so many delicious ways in which you can prepare eggs and add them into your diet so you don’t get bored of this amazing nutrient-rich ingredient. Here are some of the best ways to eat eggs for PCOS.
Best ways to eat eggs for PCOS:
- Boiled eggs
- Poached eggs
- Baked eggs
- Fried eggs
- Scrambled eggs
- Egg Omelette
- Egg Frittata
- Egg Muffins
- Quiche
- In baking
If you want to gain the most benefits from including eggs in your diet, there are a few things you may want to consider first.
Things to consider:
- Quality
- Cholesterol
- Cooking method
• Quality
Not all eggs are created equal and their nutritional profile and chemical content can largely vary based on a number of factors including what the animal has been fed and how it’s been raised and treated.
It’s been clearly demonstrated that conventional eggs contain significantly lower amounts of nutrients in comparison to pastured eggs. You should also be aware that manufacturers commonly use industrial chemicals (pesticides, herbicides, fertilizers) and antibiotics to increase the animal’s growth and egg production with reduced cost.
Since many of those chemicals may have endocrine-disrupting effects (affecting your hormones) the type of eggs you consume may also have an impact on your PCOS.
Additionally, there are huge ethical and environmental issues associated with conventionally raised animals and I believe that the animals’ quality of life should also be taken into account. Not to mention how it may impact your health if the animal is continuously exposed to high levels of stress.
For this reason, when it comes to animal-based products I always suggest buying organic (or from a local farmer) whenever possible. However, you might find a variety of different labels describing the quality of eggs that can be very confusing. Here’s what they actually mean and how to choose them.
| Conventional | hens are commonly raised in small-spaced cages and stressful environments without access outdoors, they are fed an unnatural diet oftentimes consisting of chemically treated feed, antibiotics and animal by-products (feather and hen meal) |
| Cage-free | hens are not kept in cages but they don’t have access outdoors, cruelty-free treatment is not guaranteed (burning off their beaks and long transportations without access to water and food is a common practice), their diet may still consist of unnatural and chemically treated feed |
| Free-range | hens have some access outdoors but there are no regulations specifying how much or for how long, their diet is also not addressed and therefore can contain unnatural feed and the use of chemicals |
| Omega-3 | hens are fed diets rich in omega-3 (flaxseed, algae) which significantly increases the omega-3 content of their eggs (up to 20x), but other living conditions are not addressed |
| Pastured | hens must be pasture-raised meaning they have unlimited access outdoors and can feed on their natural diet (grass, bugs) which also increases the nutritional value of the eggs, usually found on the framer’s markets |
| Organic | hens must be raised in accordance with strict guidelines determining their diet (organic feed, no animal by-products), environment (uncaged, outdoor access, free to walk) and the use of chemicals (no pesticides, herbicides, antibiotics & GMO-free), organically produced eggs have also higher nutritional value |
Organic, pastured and omega-3 enriched eggs are generally the best choices in terms of the egg’s nutritional value as well as the animals’ quality of life (in most cases). However, the meaning of those labels may differ based on the region you live in so it’s best to check with your local authorities.
Apart from chicken eggs (the most common), you may also find that there are other egg varieties such as duck or more popular quail eggs on the market. They tend to be more difficult to access and usually more expensive. However, since there are not being produced in such large quantities, they are usually very high-quality.
Are quail and duck eggs good for PCOS?
Quail and duck eggs are generally considered good for PCOS as they are rich in multiple essential nutrients and antioxidants that may help reduce PCOS symptoms. However, they are not considered superior to chicken eggs since they have a very similar nutritional profile and macronutrient content.
• Safety
Another important thing to consider when it comes to eating eggs is their safe storage and handling since eggs are responsible for the majority of Salmonella (infectious bacteria) outbreaks.
Because Salmonella can be transferred into the egg in different ways (both internally and externally) it is recommended to always ensure that the eggshell is clean before cracking it (and wash it when necessary).
While many new regulations regarding Salmonella prevention have been established in recent years (such as animal vaccination, washing, sanitizing and refrigerating eggs), it is still important to store and handle eggs in a proper way to minimize any potential risks of infection (especially when you buy eggs from unregulated sources).
Even though there are differences between official guidelines of individual countries (based on their policies), in general, the best way to store eggs appears to be in a refrigerator. That’s because low temperature levels can reduce the growth of bacteria and prevent it from penetrating the eggshell.
Furthermore, if you buy refrigerated eggs (most store-bought eggs are) you want to prevent any temperature fluctuations that may increase the risk of contamination and bacteria growth. This is why you should put them in the fridge as soon as possible and avoid storing them in the fridge door where the temperature constantly changes.
If you keep your eggs in the fridge you’ll be also able to extend their shelf life and keep them fresher for much longer (up to 6 weeks) in comparison to room temperature (approx 3 weeks). Cooking eggs to a minimum of 160° F (71° C ) will also kill any bacteria present which is why it’s the safest way to eat eggs.
• Cholesterol
Eggs and cholesterol is another controversial topic that needs to be addressed since women with PCOS are at increased risk of heart diseases. It’s been thought for many years that the high content of dietary cholesterol found in eggs could also increase your blood cholesterol and therefore the risk of heart disease.
However, it’s been repeatedly demonstrated that this is not necessarily true which is also why official guidelines (originally limiting dietary cholesterol intake) needed to be changed.
That’s because dietary cholesterol is very different from your blood cholesterol and your liver (responsible for synthesizing cholesterol in your body) can quickly adapt to your dietary intake and produce only the amounts required. Therefore, your dietary cholesterol intake will have no or little effect on your blood cholesterol (when it’s not consumed in excessive amounts).
There are also differences between LDL the ‘bad’ cholesterol and HDL the ‘good’ cholesterol. Studies have shown that eating between 1-3 eggs every day doesn’t affect LDL (the bad) cholesterol at all in most people (70%) or increase it only slightly in some (30%).
However, in almost all cases, HDL (the good) cholesterol also increases suggesting that eating eggs might even decrease the risks of heart disease. While the evidence on the effects of eggs on heart health is very inconsistent, it is generally considered safe to eat up to 3 whole eggs per day for the majority of people (without specific genetic disorders).
How many eggs per day for PCOS?
As a general rule, women with PCOS can eat between 1-3 whole eggs per day to gain the most health benefits. However, the optimal quantity may differ between individuals depending on their personal circumstances and other external factors.
• Cooking method
Overall, eggs can be a great and healthy addition to your diet if you suffer from PCOS, however, the way in which you prepare your eggs is another important factor to consider.
While the use of heat is necessary to prevent any bacteria outbreak and also make eggs more digestible for your body, it may also have some adverse effects when not handled properly.
Cooking eggs for a long period of time can significantly decrease the nutrient and antioxidant content in them and therefore reduce some of the potential health benefits. For this reason, it’s best not to overcook them and use appropriate methods requiring a short cooking time.
You also don’t want to use too high temperatures when preparing eggs (especially when pan-frying) as the dietary cholesterol found in eggs may oxidize and become harmful to your health.
It’s also important to be mindful of other ingredients you may need to prepare your eggs as many cooking methods require the use of oils or other types of fats. This will not only add extra calories to your meal but oils that are not suitable for high-heat cooking can easily oxidize and also become harmful to your health.
Gentle cooking methods using low temperature, short cooking time and no additional oils (or stable at high temperature) are considered to be best for egg preparation and therefore most beneficial for PCOS.
My tips:
- Runny yolk – try poaching, frying or boiling eggs until the whites are hardened but the yolk is slightly runny, it’s not only delicious but the yolk is more likely to preserve more beneficial nutrients
- Stir fry – try cracking a few eggs into your stir fry, it’s an easy and delicious way to increase your meal protein content, especially if you’re in a rush or out of other protein sources
- Sweet scrambled eggs – try making scrambled eggs the sweet way, you can add some banana (or other sweet fruit), cinnamon or shredded coconut and top it up with some plant-based yogurt, nut butter or nuts & seeds
- Boiled egg snack – if you’re short on time you can boil a batch of eggs and keep them in the fridge with the shell on (they last up to 1 week), it’s a great quick snack you can grab or add to your salad or other meals
- Veggie fritters – you can grate literally any veggie you currently have (carrots, zucchini, cauliflower, broccoli) and mix it with some eggs, spices and flour of your choice (psyllium husk also works well), then fry it or bake it in small shapes and you have a perfect snack
- Microwave – if you have literally no time (or don’t want to have lots of washing up) you can crack a few eggs into a bowl and put it into a microwave for a few minutes (never with the shell on!!), it’s the easiest and fastest way to make scrambled eggs, especially if you only need 1 or 2 eggs
- Waffle maker – if you own a waffle maker, you can also use it to make egg omelets, it is not only super easy but it is also more practical to have them on the go since they hold a better shape
I use:
GreenLife Waffle Maker (non-toxic coating/easy to clean)
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