Dealing with sugar cravings can be incredibly challenging for those with PCOS. Have you ever experienced:
- A desire to eat even when you're not hungry?
- An inability to refuse sweet treats when offered?
- A feeling that once you start indulging in sweets, you can't stop?
- Intense cravings triggered by seeing food or sweets in ads or on social media?
First off, you're not alone! These triggers can lead to sugar cravings, which is completely normal. PCOS leads to hormonal changes, primarily regarding sex hormones, which are often recognized as the main source of hormonal issues. However, other hormones are also affected, and one of them—insulin—plays a significant role in sugar cravings.
How do hormones affect cravings?
When blood sugar is elevated, such as after a meal, insulin is released to signal the body to store sugar. Insulin says, "Hey, there’s too much sugar floating around in the bloodstream! Please store it.” Insulin signals the body to move sugar from the bloodstream to the muscles and the liver.
With elevated blood sugar levels, insulin can overcorrect and dip below average, which causes even more cravings. Your body is saying: hey! We need more energy, stat! So when your body can’t stop thinking about a sugary treat, you may have too much insulin/low blood sugar to thank for that.
An aside...
When blood sugar is elevated for an extended period, the body might be exposed to insulin for longer than it’s used to, as it is essentially working overtime to store sugar from your food. Due to this “working overtime,” your body gets a little tired of listening to insulin, and gradually, it will stop “listening” and store less sugar over time. This is called “insulin resistance” and is the main cause of type 2 diabetes.
Just because you have PCOS does not mean that you have type 2 diabetes. However, it is something to be mindful of over time, as individuals with PCOS might be more susceptible to developing type 2 diabetes. The good news is that insulin resistance can be managed with diet and lifestyle changes! If you have serious concerns about your blood sugar control, contact our team of dietitians for an individual consultation about your concerns.
So what do I do?
If sugar cravings are taking over your life, just know we can help! We’re here to help with some sustainable changes to help quiet the loud cravings.
How to manage sugar cravings
1. Practice mindful eating
You’ve probably heard this one before, but hear us out. We already explained the physiological side of extreme sugar cravings, but there is a mental component, too.
Sometimes, the mental struggle can be just as challenging and distressing as the physical cravings. It can get even worse when we try to “squash” the feelings of cravings. If only emotions would listen to logic! If the thought of eating and craving sweets feels like it is taking over your life, consider trying the following exercises:
Before eating:
When thoughts of craving or binging sweets come on, sit with the discomfort and notice the feelings of cravings. What shape might it look like if you could see it in your body? What color is it? What would it look like to make room for the feeling in your body?
During eating:
Slow down and notice the taste and sensation on your tongue. What does it feel like on the front of your tongue? The back of your tongue? How many times can you chew it before there’s nothing left? What is your favorite attribute of this food?
2. Eat adequately throughout the day
If you experience periods of “over-indulging” and then reduce food to “make up” for what you eat, you may be experiencing insulin “overcorrecting” and periods of low blood sugar. Low blood sugar can be associated with low energy, shakiness, and sweating or that sudden need for an afternoon nap.
Carbohydrates, fat, and protein all contain energy in food, and eating enough energy to sustain stable blood sugar throughout the day is essential to prevent low blood sugar. The energy one needs depends on the person, so check in with yourself throughout the day to see how you feel. Additionally, make an active effort not to restrict your food intake-- intentionally or unintentionally. You deserve to eat to fuel your body!
If you’re not sure how much energy is enough energy in food to sustain yourself throughout the day, or you’re worried TOO MUCH about the energy content in food-- it might be time to see a dietitian. Reach out to our team here for a discovery call.
3. Balance your snacks and meals
Now that we’ve discussed mindful eating and eating enough energy for the day, we can discuss balancing your plate. Eating a balanced snack will also help stabilize blood sugar, and, therefore, reduce cravings.
A simple way to think of what “balance” means is incorporating multiple food groups, such as a mix of produce, protein, fat, and carbs. We like using the acronym PPFC!
Let’s do an exercise. The following list is not exhaustive but includes some examples of each food group. What would you combine from the following food groups for a meal or snack?
CARBOHYDRATES
Baked potato
Whole wheat bread
Whole wheat tortilla
Rice
PROTEINS
Roasted chicken
Salmon
Eggs
Low fat cottage cheese or high protein yogurt
FATS
Peanut butter
Salad dressings
Avocado slices
Full fat cheese
PRODUCE
Lettuce
Carrots
Apples
Berries
Bell peppers
If you need more guidance on “balanced” meals, check out our blog here on how to build a balanced plate.
4. Drink water
Drinking enough water can help with blood sugar control and, therefore, help with sugar cravings. If you’re unsure how much to drink, try to get around half your body weight in ounces of water.
If that number seems like too much or too little, or if you prefer not to think about body weight (which is absolutely valid, by the way), you can gauge hydration by pee color. You are adequately hydrated if it is close to a “lemonade” color!
5. Get enough sleep
Getting enough sleep can help with cravings for a couple of reasons. First, sleeping an adequate amount (around 7-9 hours a night) can help regulate your schedule, which in turn helps regulate your eating schedule. Secondly, getting enough sleep can help lower cortisol levels, a hormone that can interfere with insulin’s job.
We know that many of these things are easier said than done, such as getting more water and sleep. Read more here if you need more help building a consistent self-care routine.
Conclusion
Managing sugar cravings with PCOS is not an easy feat, but it is undoubtedly achievable-- you got this! Remember, you're not alone in this journey, and understanding the role of insulin and blood sugar in your cravings is a powerful first step.
Implementing these steps can help you feel more balanced and in control, reducing cravings' power over your life. It's about making sustainable changes that work for you, listening to your body, and being kind to yourself throughout the process. If you find yourself struggling or needing more personalized guidance, don't hesitate to contact our dietitian team. We're here to support you every step on your journey to better health and well-being with PCOS.
If you want to address other areas of your life, such as improving your sleep, achieving balanced eating habits, or enhancing your overall self-care routine, we have resources to help you. Check out our other blog topics for more inspiration.