PCOS & Sugar Cravings: Why They Happen & How to Manage Them
If you have PCOS, you’ve most likely battled the dreaded cravings that feel almost impossible to ignore. Not only do they hit at the worst possible time but they also leave you feeling drained and defeated especially following the inevitable energy crash. You may feel frustrated, guilty and like you’re unable to control the vicious cycle but you’re not alone and it’s not simply a ‘willpower’ issue.
These struggles are real and understanding the link between PCOS food cravings, blood sugar imbalances and insulin resistance is the first step to taking control. So let’s dive in and see how you can best manage your PCOS sugar cravings to ensure your best possible health.
PCOS and sugar cravings
PCOS and sugar cravings have a complicated relationship. 95% of PCOS individuals have insulin resistance which often leads to heightened carbohydrate cravings, so it is no surprise that PCOS and sweet cravings often go hand in hand (1).
Insulin resistance occurs when your body becomes unresponsive to insulin (a hormone that regulates blood sugar) or it doesn’t have the same effect as usual making it harder to keep blood sugar levels balanced. Eating a meal high in carbohydrates triggers insulin to be released to bring down blood sugar levels and so if you’re constantly satisfying your sugar cravings, this may worsen insulin resistance over time.
Additionally, constant insulin spikes can affect the production of leptin, a hormone which regulates appetite and signals fullness and satiety. High leptin levels are often associated with leptin resistance, which leaves you feeling hungry even when you’ve eaten. And so, PCOS sugar cravings and insulin resistance can often present this vicious cycle that can be difficult to manage. The good news - there is something you can do to reduce your sugar cravings so let’s explore that now.
How to stop PCOS cravings
It can be frustrating and difficult to manage PCOS sugar cravings. Here are some effective strategies to try:
Don’t skip meals: Skipping meals can cause blood sugar dips and leave you feeling hungry leading to intense cravings later. By eating regular meals and incorporating healthy snacks as needed throughout the day, you’ll keep your energy levels steady and you’re less likely to experience PCOS food cravings.
Choose slowly absorbed carbohydrates over refined, sugary carbohydrates: Consuming foods high in sugar, especially added sugars, can lead to a blood sugar rollercoaster where you reach for more sugary foods to try to stabilise your energy. Focusing on low glycaemic index foods such as quinoa, oats, lentils and sweet potatoes that provide long-lasting energy will help prevent blood sugar spikes and instead help manage PCOS and carbohydrate cravings.
Recognise Hunger: Recognising hunger helps you make more mindful food choices, and honouring those hunger signals by fueling yourself with food, ensures that you eat when your body needs nourishment. By acknowledging your hunger cues early, you can prevent overeating or turning to sugar-rich snacks.
Regular exercise: Exercise can be a powerful tool for balancing your blood sugar levels. During physical activity, your body burns energy, which helps to reduce insulin resistance and balance blood sugar levels. Regular exercise not only supports weight management but also has a positive effect on appetite regulation, which in turn can help reduce cravings.
Consider inositol supplements: Inositol is a popular supplement supporting insulin sensitivity and carbohydrate metabolism. It can be particularly beneficial for those with PCOS who struggle with insulin resistance. By improving the effectiveness of insulin in your body, inositol can help manage your blood sugar levels and reduce the likelihood of cravings. Always consult with a healthcare provider before adding any new supplements to your routine.
Identify and replace trigger foods: Certain foods may trigger cravings later on, especially if they don't keep you full for long. Take note of any foods that leave you feeling hungry shortly after eating and try to replace them with more filling and satisfying options. For example, swapping refined carbs for whole grains or adding healthy fats like avocado or nuts can help keep you fuller for longer, reducing the need to snack frequently.
Stay hydrated: Adequate water is needed throughout the body for all the systems to work properly, including metabolism. Aim to drink plenty of water throughout the day, and if see if that helps to curb your appetite and cut cravings by improving metabolic health via blood sugar stabilization, improved digestion, and more!
Eat a balanced diet: A balanced diet is crucial for managing insulin resistance and preventing blood sugar spikes. When you eat meals that include a good mix of complex carbohydrates, healthy fats, and protein, your blood sugar levels rise and fall more gradually, keeping you fuller for longer. This can help reduce cravings and keep your energy levels stable throughout the day. Ensure each meal contains a variety of nutrient-rich foods to support your overall health and wellbeing (2).
Avoid extreme diets: There’s a lot of misinformation surrounding PCOS and diet, and so you may have heard that restricting or reducing carbohydrates is the way to go. However, there is little evidence suggesting this is helpful, and you may even experience more PCOS hunger cravings as a result of cutting out a major food group, as restricting certain foods can cause your body to crave them more! Rather than following restrictive diets, focus on making healthier, more balanced food choices that support your PCOS needs without guilt.
Manage stress: Stress can have a significant impact on your cravings, as it can lead to an increase in cortisol levels, which may trigger hunger or cravings for sugary foods. Managing your stress is essential for overall health, and doing so can help keep PCOS hunger cravings under control. Practising mindfulness, meditation, or yoga, as well as ensuring you have time for relaxation and self-care, can help you better manage stress levels.
Prioritise sleep: Sleep is vital for regulating hormones, including insulin and leptin, both of which are involved in appetite regulation. Aiming for 7-9 hours of sleep each night can help to reduce cravings, improve insulin sensitivity, and support overall hormonal balance. When you’re well-rested, your body is better able to manage blood sugar levels and control hunger, making it easier to resist those tempting food cravings.
Foods that can help with cravings
Protein: try opting for a balanced meal combining carbohydrates with proteins (salmon, tofu, lentils, turkey etc) to help manage your blood sugar levels and keep you full for longer.
Wholegrains: these are great alternatives (oats, whole-grain bread, brown rice) to starchy white carbohydrates as they cause a much slower rise in blood sugar levels and help reduce PCOS food cravings.
Non-starchy vegetables: packed with vitamins and minerals, these vegetables (kale, broccoli, cauliflower) can help balance hormones without causing spikes in your blood glucose levels and so are perfect for tackling PCOS cravings.
Fruit: fruits (oranges, blueberries etc) are great to snack on as they’re great sources of vitamins and antioxidants contributing to an overall balanced diet.
Healthy fats: combining healthy fats (fatty fish, avocado, olive oil)
with carbohydrates is a great way to keep your blood sugar levels under control.
Managing cravings with PCOS can be challenging but they don’t have to control you. By understanding why cravings happen and making small sustainable changes such as maintaining a balanced diet, staying hydrated, exercising regularly, and managing stress, you can take control of your appetite and reduce the impact that cravings have on your day-to-day life. Cravings are not a sign of failure, they are just your body’s way of communicating with you. The key is to listen, nourish your body well and approach cravings with curiosity rather than guilt.
If you're struggling to manage PCOS sugar cravings, why not download our free guide ‘5 foods to include with PCOS’ written by registered dietitian Dr Claire Pettitt.
References