How to Stop Sugar Cravings and Balance Blood Sugar with PCOS

Stop PCOS Related Cravings Without Restrictive Dieting!

If you are struggling with PCOS, sugar cravings can feel impossible to control, especially when energy dips hit mid-afternoon or after dinner.

The problem is most PCOS related sugar cravings are a sign that your blood sugar levels are on a rollercoaster. The good news is that you don’t need to cut out all carbs or follow a restrictive diet to regain control.

In this guide, I’ll explain why sugar cravings happen with PCOS, how to balance blood sugar naturally, and practical steps to reduce PCOS related cravings without feeling deprived. You can find out more about NHS dietary recommendations here.

Why Do You Crave Sugar With PCOS?

Cravings are often the result of blood sugar fluctuations. When your blood sugar drops too low, your body signals for a quick energy boost, often in the form of something sweet.

The most common causes of sugar cravings include:

• Skipping meals or eating too little protein and fat

• Eating too many refined carbs or sugary snacks

• Poor sleep and stress, which increase hunger hormones

• Nutrient deficiencies (like magnesium or chromium)

Balancing blood sugar naturally is the key to reducing cravings and feeling more in control of your eating habits.

8 Tips that Will Help You Stop Craving Sugar and Balance Your blood Sugar Within Days (Even With PCOS)

1. Prioritise Protein at Every Meal

Protein slows the release of sugar into the bloodstream, preventing big spikes, and crashes that trigger those familiar cravings. Aim for at least 20–30g of protein per meal from sources like:

• Eggs

• Greek yoghurt

• Chicken, turkey, or fish

• Lentils, chickpeas, and tofu

  
  

2. Don’t Skip Healthy Fats

Healthy fats help stabilise blood sugar which is key with PCOS, and keep you full for longer. Add sources like:

• Avocado

• Nuts and seeds

• Olive oil

• Salmon

Avoid ultra-processed foods with artificial trans fats, which can disrupt blood sugar balance.

3. Choose Fibre-Rich Carbs

Instead of cutting carbs completely, focus on high-fibre options that slow glucose absorption and prevent energy crashes. The best choices for women with PCOS include:

• Whole grains (quinoa, brown rice, oats)

• Sweet potatoes

• Beans and lentils

• Berries

Pairing carbs with protein and fats (e.g., an apple with almond butter) reduces sugar spikes and cravings.

4. Stay Hydrated (Thirst Can Feel Like Hunger)

Dehydration can sometimes mimic hunger and sugar cravings. Aim for 1.5–2 litres of water daily and include herbal teas or infused water for variety.

5. Manage Stress Levels

Stress triggers the hormone cortisol, which can lead to intense sugar cravings. Try:

• Deep breathing, mindful eating or meditation to calm the nervous system

• Gentle movement (like walking or yoga) to lower cortisol

• Magnesium-rich foods (dark chocolate, nuts, leafy greens) to support relaxation

  
  

6. Improve Sleep to Regulate Hunger Hormones

Poor sleep increases cravings for sugar and processed carbs by disrupting hunger and fullness hormones. Aim for:

• 7–9 hours of quality sleep

• A relaxing evening routine (reduce screens before bed)

• Blood sugar-balancing evening snacks, like Greek yoghurt with nuts

7. Use Natural Sweeteners (Without the Blood Sugar Spike)

If you still want a little sweetness, opt for:

• Cinnamon (which helps stabilise blood sugar)

• Raw honey or maple syrup (in small amounts, paired with protein/fats)

• Stevia or monk fruit for sugar-free sweetness

8. Eat Regularly to Avoid Crashes

Going too long between meals can lead to blood sugar dips that trigger cravings. Try to:

• Eat every 4 hours, especially if you’re prone to energy crashes

• Include protein, fibre, and healthy fats in meals and snacks

• Avoid ultra-processed snacks that cause quick spikes and crashes

Are you struggling with cravings and constant hunger related to PCOS? My Free meal plan is designed for you!

If you are struggling with PCOS symptoms, balancing your blood sugar can help reduce cravings, boost energy, and keep you feeling fuller for longer.

Take the first step with my FREE nutritionist approved 5-Day Crush Cravings Meal Plan – designed to keep you satisfied while enjoying delicious, nutrient-dense meals. 

Download your free meal plan now and start feeling in control of your food choices!

Get your FREE nutritionist approved 5-Day Crush Cravings Meal Plan Here.

Let’s Find the Missing Piece in Your Hormone Puzzle

I'm Lisa, BANT registered nutritionist and health coach, specialising in hormonal imbalances like PCOS.

If you’re struggling with persistent cravings or energy crashes, personalised nutrition support can help. Book a free PCOS Strategy Call to get a tailored meal plan and personalised nutrition advice. Or get started today with The PCOS Food Fix.

My online PCOS nutrition programme is designed to balance blood sugar and hormones for natural weight loss and fertility. It includes the option of advanced DUTCH testing. I work with women locally in Manchester and online in the UK.

Updated in June 2025 to reflect new PCOS research and nutrition strategies.

Disclaimer

This blog is for general information and educational purposes only. It is not intended to provide medical advice, diagnose health conditions, or replace personalised care from a qualified healthcare professional. As a BANT-registered nutritionist, I offer nutrition and lifestyle support to help manage and improve health outcomes, but I do not diagnose or treat medical conditions. Always consult your GP or healthcare provider before making changes to your diet, lifestyle, or supplements, especially if you have a medical condition, take prescription medication, or are pregnant or breastfeeding. Individual needs can vary, and what works for one person may not be appropriate for another. All information is evidence-based to the best of my ability at the time of writing, but research and guidance can evolve. If you're looking for tailored support, please get in touch to book a 1:1 consultation.

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Huang Y, Chen Z, Chen B, Li J, Yuan X, Li J, Wang W, Dai T, Chen H, Wang Y, Wang R, Wang P, Guo J, Dong Q, Liu C, Wei Q, Cao D, Liu L. Dietary sugar consumption and health: umbrella review. BMJ. 2023 Apr 5;381:e071609. doi: 10.1136/bmj-2022-071609. PMID: 37019448; PMCID: PMC10074550.

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