Why PCOS Makes You Crave Sugar (And What You Can Do About It)
If you live with PCOS, you probably already know that it comes with a long list of uninvited guests—irregular periods, acne, fatigue, mood swings, hair issues, and… sugar cravings that hit like a freight train.
So what’s the deal? Why does PCOS make you want to eat all the cookies in one sitting? And more importantly, how can you manage those cravings without feeling deprived?
Let’s break it down.
Get the Guide: 5 Steps You Can Take Today to Overcome PCOS Sugar Cravings
The Science Behind PCOS Sugar Cravings
One of the most common symptoms of PCOS is insulin resistance. This means your body doesn’t use insulin effectively, which can cause blood sugar levels to spike and crash. These crashes trigger your body to scream: “Give me sugar—NOW!”
And it’s not just physical—insulin resistance can also mess with your brain’s reward system, making you crave sugar for that quick dopamine hit.
Add in fluctuating hormones (like too much androgens or low progesterone), stress, and fatigue, and it’s no wonder that reaching for sweets becomes second nature.
The Sugar Rollercoaster
Here’s what often happens:
- You eat something sweet.
- Your blood sugar spikes.
- Your body releases a ton of insulin.
- Your blood sugar crashes.
- You feel shaky, tired, irritable—and hungry again.
And the cycle continues.
Over time, this can make PCOS symptoms worse, lead to weight gain, increase inflammation, and mess with your mood and energy levels.
So, How Do You Break the Cycle?
You don’t need to go cold turkey on all sugar (unless advised by your doctor), but here are some practical ways to regain control:
🍳 1. Prioritize Protein & Healthy Fats
Start your day with protein and fat—not carbs. Think eggs, avocado, nuts, Greek yogurt. This keeps your blood sugar steady and helps keep cravings at bay.
🥗 2. Eat Regular Meals
Skipping meals can lead to energy crashes and ravenous sugar cravings later. Aim for balanced meals every 3–4 hours.
🍫 3. Choose Smarter Sweets
If you must have something sweet, pair it with fat or protein. Try dark chocolate with almonds, Greek yogurt with berries, or a banana with peanut butter.
💧 4. Hydrate!
Thirst can disguise itself as hunger. Drink water throughout the day—and especially before reaching for a snack.
🧘♀️ 5. Stress Less
Cortisol (your stress hormone) plays a role in cravings, too. Try breathing exercises, a short walk, journaling, or a dance break to calm your nervous system.
😴 6. Get Enough Sleep
Lack of sleep = more cravings. Your body literally looks for energy from sugar when it’s tired.
🌿 Supplemental Support for PCOS Sugar Cravings
Sometimes your body just needs a little extra help balancing things out—and that’s where a few key supplements can step in:
✨ Magnesium
Magnesium plays a huge role in blood sugar regulation, insulin sensitivity, and even mood stabilization (hello, less anxiety eating). Many women with PCOS are actually deficient in magnesium, which can lead to more intense cravings—especially for chocolate.
Try: Magnesium glycinate or magnesium citrate, taken in the evening to help with sleep and cravings.
🌱 Gymnema Sylvestre
Known as the “sugar destroyer,” gymnema is a herb that literally blocks the taste of sugar on your tongue for a few hours—making sweet foods way less appealing. But it’s not just a party trick—it may also help reduce sugar absorption in the gut and improve insulin sensitivity.
Try: Gymnema supplements or tea before meals. Some people use a gymnema lozenge or spray if they’re battling a strong craving.
Pro tip: Always check with your healthcare provider before starting new supplements—especially if you’re on medication.
One Step at a Time
Managing PCOS is a journey—and it’s not about perfection. It’s about making small, sustainable changes that support your hormones, energy, and mood.
So the next time that sugar craving hits, pause. Ask yourself what your body really needs. Sometimes it’s food. Sometimes it’s rest. Sometimes, yeah, it’s just a square of dark chocolate—and that’s okay, too.
About Dr Whelan
Dr. Whelan is a highly regarded licensed naturopathic doctor (N.D.) and Creighton Model FertilityCare™ Medical Consultant. She is renowned for her expertise in treating women’s reproductive hormone disorders. Her practice specializes in lifestyle medicine, nutritional counseling, botanical medicine, and bioidentical hormone replacement therapy.
Dr. Whelan’s main focus addresses hormone imbalances related to conditions such as PCOS, Hashimoto’s, heavy menstrual bleeding, PMS, perimenopause symptoms – (including insomnia, brain fog, fatigue, anxiety, depression, digestive issues), fertility issues, irregular menstrual cycles, and endometriosis.
She earned her Doctor of Naturopathic Medicine (ND) degree from the National University of Natural Medicine. She completed additional training as a Creighton Model FertilityCare™ Practitioner and NaPro Medical Consultant from the St Paul VI Institute in Omaha, NE.
Dr. Whelan is the owner of Dr. Jessica Ann Whelan, ND, PLLC and St Joseph FertilityCare™ Center, an affiliate of the FertilityCare Centers of America.