If you have PCOD, you have most likely experienced sugar cravings that are impossible to ignore. They hit at the worst times and leave you drained, guilty, and frustrated, as you can’t control the vicious cycle. But it is not a willpower issue, but a result of insulin resistance and blood sugar fluctuations due to PCOD. In this article, you will learn about how PCOD and sugar craving are connected, and how to manage those cravings.
The relationship between PCOD and sugar cravings is complex. Women with PCOD suffer from insulin resistance, which leads to more carbohydrate cravings. When the body is unresponsive to insulin, it becomes difficult to maintain optimal blood sugar levels. Eating high-carb foods increases blood sugar spikes, and insulin is released to manage them. If you are trying to satisfy your hunger with high carbs, insulin resistance worsens. Additionally, constant insulin spikes affect leptin production, and high leptin levels can make you feel hungry even after eating. So PCOD and insulin resistance form a dangerous cycle that is difficult to manage. Women with PCOD struggle more, as sugar cravings are a major symptom. Stress is another symptom that increases hunger and decreases satiety, and sugar is seen as a coping mechanism, so they are in a cycle of emotional eating and hormonal imbalance.
Typically, in people with normal insulin sensitivity, the insulin hormone increases after eating. It then stimulates the muscles and liver to absorb sugar from the blood and convert it to energy, which causes blood sugar and insulin levels to fall. In women with PCOD, insulin resistance is high, and the pancreas produces more insulin to get its message through, resulting in various issues.
Insulin resistance is common in women with PCOS who are lean and obese. 70-95% of obese PCOD women and 30-75% of lean PCOD women have insulin resistance. High insulin is not only a symptom but a major cause of PCOD, resulting in the ovaries releasing more testosterone. It is also one of the reasons why women gain weight and cannot lose weight. The other effects of it on the body are:
● Irregular periods, polycystic ovaries, excessive facial hair growth, acne and worsening of PCOD symptoms.
● Risk of type 2 diabetes
● Increased fat accumulation, especially around the waist
● Dieting efforts fail
● Fatigue and energy crashes
● Losing weight is tough with PCOD due to high insulin levels, hormonal imbalance and inflammation, which makes fat storage faster and burning slow. Standard diets may not work, but plan a diet that suits you.
● Make small changes by following the 5-10% weight loss rule. Choose steady progress over drastic reduction, as it helps in reducing PCOD symptoms.
● Improving insulin sensitivity can interrupt the cravings and weight-gain cycle.
● Focus on healthy lasting solutions, not shortcuts.
● Your weight loss goals must be realistic for you.
● Every meal should contain protein: Protein is key to managing blood sugar and sugar cravings, so try to have protein sources with omega-3 fatty acids like salmon, skinless chicken, eggs, turkey, veggies, as well as plant proteins like chickpeas, lentils, and paneer.
● Choose complex carbohydrates: Complex carbohydrates are digested slowly, providing sustained energy without spikes. Eat whole (instead of refined) grains, such as brown rice, quinoa, sweet potatoes, oats, and whole-grain bread.
● Never skip meals: Skipping meals may look like a way to cut calories, but in PCOD women, it disrupts hormonal balance and increases cravings. Eat 3 meals per day, including a healthy breakfast, to maintain steady insulin production.
● Eat every 3-4 hours: Two to three nutritious snacks and three main meals can help control cravings, keep energy levels stable and keep metabolism active.
● Front-load your carbohydrates: Eating calories (specifically carbohydrates) in the morning helps to optimise both your metabolic rhythm and glucose response.
● Fibre is your friend: It slows down sugar absorption, prevents blood sugar spikes and helps with insulin resistance. Increase total daily servings of vegetables, fruits, legumes, and whole grains to 25-30g of fibre a day.
● Healthy fats for satiety: Add in almonds, walnuts, avocados and seeds like flaxseed, chia seeds to aid hormone production and satiety.
● The plate method: Half of your plate should have vegetables, one quarter lean protein, one quarter complex carbohydrates and then a side of fruit or dairy with a small bit of healthy fat.
● Swap white rice with quinoa or brown rice as they have more fibre, and a low glycaemic index that controls blood sugar.
● Swap sugary cereals for oatmeal with berries and nuts, as it is much more nutritious and prevents spikes in sugar.
● Opt for fresh fruit instead of fruit juice as it is more nutritious, satisfying and wholesome.
● Try dark chocolate (70% +) instead of milk chocolate; dark chocolate enhances insulin sensitivity and mood.
● Try cinnamon, as it naturally promotes blood sugar regulation, a healthy menstrual cycle, and lowers androgen levels.
● Limit or avoid foods with added sugar, such as pastries, biscuits, and refined carbs like white bread.
● Fried and processed food like chips, instant noodles or sugary cereals.
● Sugary beverages and packaged fruit juices
● Excessive caffeine and alcohol
● Limit consumption of high-glycemic fruits like mangoes, grapes, and watermelon.
● Leafy greens like broccoli, kale and spinach contain high fibre and a low glycemic index.
● Fruits like cherries, blueberries, and blackberries are high in antioxidants and have a low glycemic index.
● Fatty fish like sardines, tuna and salmon are high in omega-3.
● Healthy fats like almonds, flaxseeds and chia seeds.
● A little apple cider vinegar can help with insulin sensitivity and the metabolic process.
● Green tea can be beneficial for metabolism.
● Regular physical activity is important to aid in weight loss and manage your insulin levels. Exercise 30 minutes a day, five days a week, will help. Even moderate to intense activity makes a significant impact.
● Stress not only affects mental health, but it also affects the endocrine system. Add yoga, deep breathing and meditation, or some relaxing activity. Make sure you are sleeping 7–9 hours per night for hormonal balance.
● Stay hydrated. That means drinking 8–10 glasses of water per day, and drinking herbal teas helps reduce cravings.
● Practice mindfulness solutions for eating and keep healthy alternatives available when you start to crave something.
PCOD sugar cravings are biological and real, but you control them. Learn why it happens and implement small, sustainable changes with a balanced diet, regular exercise routine, hydration and stress management. You can conquer sugar cravings through slow and steady progress. Cravings are the body communicating to you; listen and nourish your body, work with it and not against it. Consult a nutritionist or other healthcare provider for a custom PCOD diet plan.
Women with PCOD have strong sugar cravings because of insulin resistance, which causes blood sugar to drop, creating a craving for sugary food.
Insulin resistance creates a dangerous cycle where high insulin levels lead to a drop in blood sugar, increasing sugar cravings for an energy boost.
Yes. Diet changes can help reduce sugar cravings by improving insulin sensitivity and stabilising blood sugar levels.
Kale, broccoli, spinach, berries, fatty fish, apple cider vinegar and green tea are some superfoods to control sugar cravings.
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