Based on PubMed | Is it true that regular nut consumption improves insulin sensitivity and reduces androgen levels in women with polycystic ovary syndrome?

Regular nut consumption may offer some benefits for women with polycystic ovary syndrome (PCOS), but the evidence is limited and not definitive. ^[1] A small randomized study found that eating walnuts or almonds for six weeks improved certain hormone and metabolic markers, yet results differed by nut type and did not consistently show better insulin sensitivity. ^[1]

What the clinical trial shows

• In a 6‑week randomized trial of 31 women with PCOS, daily portions of either walnuts or almonds increased adiponectin (a hormone linked to improved insulin action) without changes in body weight. ^[1] Walnuts increased sex hormone–binding globulin (SHBG) and lowered HbA1c modestly, while almonds reduced the free androgen index, suggesting a possible improvement in androgen balance. ^[1] However, the trial also reported that walnuts increased insulin levels during an oral glucose tolerance test, which does not clearly indicate improved insulin sensitivity. ^[1] Overall, nut intake improved lipid markers (like LDL cholesterol and apolipoprotein B), but effects on insulin resistance were mixed, and the study was short and small. ^[1]

How fats in nuts may influence hormones

• Nuts are rich in healthy fats (monounsaturated and polyunsaturated fatty acids), which can affect metabolism and inflammation. ^[2] Separate research in women with PCOS suggests that balancing dietary polyunsaturated fats especially lowering the omega‑6 to omega‑3 ratio can be linked to lower circulating androgens, and omega‑3 supplementation reduced bioavailable testosterone in a small crossover trial. ^[3] These findings support a biologically plausible pathway whereby the fat profile in nuts could help hormonal balance, though they do not prove that nuts alone consistently reduce androgens or improve insulin sensitivity. ^[3]

What guidelines and broader diet research suggest

• Lifestyle management including nutrition changes and weight management is considered first‑line care for PCOS, but the “best” diet composition is still debated. ^[2] Across comparative diet studies, improvements in insulin resistance are more consistently seen with lower‑glycemic index or lower‑carbohydrate patterns, and symptom improvements often track with weight loss, regardless of macronutrient mix. ^[2] In this context, nuts can fit well into a heart‑healthy, lower‑glycemic eating pattern, but they should be part of an overall plan rather than a standalone treatment. ^[2]

Practical takeaways

• Based on current evidence, nuts can be a helpful component of a PCOS‑friendly diet, supporting better lipid profiles and potentially improving certain hormone markers like SHBG or free androgen index. ^[1] That said, the data are drawn from a single small trial with different effects by nut type and no clear, consistent improvement in insulin sensitivity. ^[1] Broader nutrition research in PCOS indicates that overall dietary pattern and weight management have greater, more reliable effects on insulin resistance and androgen balance than any single food. ^[2]

How to include nuts wisely

• Consider 1 small handful per day (about 28–30 g) of unsalted nuts such as almonds or walnuts as part of meals or snacks, while keeping total calories in check to avoid unwanted weight gain. ^[1] Pair nuts with higher‑fiber foods and a lower‑glycemic pattern (e.g., vegetables, legumes, whole grains) to support insulin control. ^[2] If you use fish or marine omega‑3 sources (or supplements if appropriate), you may achieve additional androgen‑related benefits suggested by omega‑3 studies in PCOS. ^[3]

Bottom line

• Regular nut consumption can be part of a healthy PCOS nutrition plan and may improve some hormone and cholesterol markers, but current evidence does not conclusively show that nuts alone improve insulin sensitivity or consistently reduce androgens. ^[1] Emphasizing an overall lower‑glycemic, calorie‑appropriate diet and active lifestyle remains the most supported approach for improving insulin resistance and hormonal health in PCOS. ^[2]