PCOS and Food Cravings: Causes and Tips to Curb Them

If you've ever battled intense food cravings that seem to strike at the worst possible time, and then found yourself succumbing to them, then this is something many women go through. Before you start blaming it on a lack of willpower, know that the issue runs much deeper. Many underlying factors intensify these unexplained cravings. One major contributor is polycystic ovary syndrome (PCOS). PCOS is a hormonal condition that not only affects blood sugar regulation but also contributes to increased androgen levels, weight gain, irregular periods, and emotional instability.

Before we dive deeper, let’s get this straight: the PCOS sugar cravings are real. The link between PCOS and cravings helps explain the impulsive eating behaviour many experience. Let’s explore the mechanisms behind blood sugar imbalances, the different types of cravings associated with PCOS, and also find some long-term strategies to help manage your health while living with PCOS.

Does PCOS trigger sugar cravings?

Yes, PCOS can trigger intense sugar cravings that often snowball into various health issues.  One of the most common symptoms seen in women with PCOS is their incessant urge to eat foods rich in carbohydrates and sugar, which explains all the midnight-snacking and cookie cravings. 

PCOS and cravings share a complicated and often overwhelming relationship. Up to 95% of the women with PCOS have insulin resistance.

So, what role does insulin play in PCOS and food cravings? Let's break it down:

• Insulin is a hormone that helps move glucose (sugar from carbohydrates and other foods) from the bloodstream into your cells, where it's used for energy. 

• Here’s the twist: PCOS sugar cravings often lead to increased consumption of sugary foods. Hence, your body rapidly absorbs that glucose, leading to blood sugar spikes. In response, to tame the surge, the pancreas releases more insulin. However, when this process happens repeatedly, especially with a high intake of sugar, your body becomes less responsive to insulin, leading to insulin resistance.

• Once the insulin sets in, your body sends mixed signals to your hunger hormones. One such hormone is leptin, produced by fat cells, which plays a crucial role in regulating hunger and metabolism. 

• Over time, PCOS and hunger lead to leptin resistance. Here, the brain does not respond well to the signals of fullness. This leads to increased hunger, reduced satiety, and the cycle of overeating. 

Why does PCOS increase hunger and cravings?

Insulin resistance, increased hunger, and sugar cravings all develop gradually in women with PCOS. To understand the mechanism behind it, let’s get down to the root cause. 

• It originates from eating high amounts of simple carbs like rice, white bread, especially when eaten in isolation or large quantities. 

• When these carbs are consumed without protein, healthy fats, fibre, or other nutrients, the sugar in them is rapidly absorbed into the bloodstream. This causes a quick spike in blood sugar, but doesn't provide lasting satiety (a feeling of fullness).

• As a result, you experience reduced satiety and sudden energy crashes after the initial sugar rush. To regain that energy, you instinctively reach out for a cookie or anything sweet, continuing the vicious cycle of cravings, PCOS, and hunger. 

Common types of cravings in PCOS

Does PCOS make you hungry? Yes, women with PCOS often experience intense cravings, especially for sweet foods and high (GI) carbohydrates. These cravings are typically driven by factors like insulin resistance, leptin resistance (appetite dysregulation), or emotional instability. Here's a closer look at the different types of cravings associated with PCOS. 

• Insulin resistance: High insulin levels can cause blood sugar dips, leading to intense sugar cravings as the body seeks a quick energy boost. 

• Leptin imbalance: Leptin, the hormone that signals fullness, can become disrupted in conditions like PCOS. When leptin signalling is impaired, the brain may not register satiety properly, leading to increased hunger and overeating.

• Emotional triggers: PCOS isn’t an easy feat. Hyperandrogenism (elevated androgen levels), hirsutism (excess hair growth), acne, obesity, and hormonal fluctuations can take a toll on emotional well-being. This often leads to mood swings and irritability, causing many women to reach for sugar-laden treats or carb-heavy comfort foods as a coping mechanism. 

• Dehydration: A lesser-known cause of cravings, inadequate hydration can confuse your body for thirst with hunger, leading to unnecessary snacking. 

• Low protein and fat intake: Diets low in protein and healthy fats can make your body feel hungrier, especially when paired with simple carbs that lack lasting satiety. This contributes to intense PCOS sugar cravings. 

• Cravings for junk foods: Women with PCOS, especially those with high insulin resistance, often crave processed foods due to their quick-hit appeal — rich in fat, sugar, and salt.

Tips to control PCOS-related cravings

As established before, PCOS and hunger, if left unmanaged, can lead to some intense food cravings. One of the simplest ways to regain control over these incessant urges is to pause and ask yourself: 

• Am I truly hungry?

• Will this cookie satisfy my hunger?

• Am I hungry or just dehydrated? 

• Does this food add any value to my body? 

If the answer is no, the urge to binge eat often fades. All it takes is a little patience, self-awareness, and consistency. Here are some quick fixes to help manage PCOS-related cravings. 

• Opt for fibre-rich fruits for dessert alternatives over processed sugary foods. 

• Limit your sugar intake; over a period of time, your body will stop craving it. 

• Regular meals are your first line of defence for managing PCOS sugar cravings. 

• Plan meals with sufficient amounts of protein, healthy fats, and fibre to promote satiety. Avoid junk food, sugary treats, aerated drinks, and heavy-carb comforting foods as much as possible.

Sustainable approach for managing hunger with PCOS

We all know that managing PCOS-related sugar cravings can be a little frustrating and overwhelming at times. Here are some practical and sustainable strategies to curb them tactfully: 

• Have regular meals: Skipping meals can cause blood sugar dips, which can lead to intense sugar cravings later. Eating regular, timely meals paired with healthy snacks helps maintain steady energy levels and curb cravings.

• Support your body’s natural rhythm: Intermittent fasting or aligning eating patterns with the circadian rhythm (eating earlier in the day and reducing late-night meals) may help improve insulin sensitivity and hormonal balance in women with PCOS. However, these approaches should be adapted carefully and personalised, ideally under the guidance of a professional, as overly restrictive fasting can sometimes backfire and worsen cravings.

• Opt for low (GI) carbohydrates over refined sugars: Foods high in sugar and simple carbs can cause a quick energy boost followed by a blood sugar crash, triggering more cravings. Instead, choose low glycaemic index foods like oats, lentils, and quinoa that provide long-lasting energy and promote a feeling of fullness to better manage PCOS symptoms. 

• Recognise real hunger: Learning to recognise true physical hunger can help you make more mindful food choices. When you're aware of your body's actual needs, you're more likely to reach for nourishing options instead of succumbing to PCOS sugar cravings. 

• Stay hydrated: Dehydration is a major, often overlooked contributor to PCOS and hunger. Aim for at least 7-8 glasses of water daily to stay hydrated and stabilise cravings. 

• Move your body: Regular physical activity plays a crucial role in managing PCOS symptoms. It helps burn calories, regulate insulin levels, and stabilise blood sugar, all of which reduce cravings.

• Manage stress: Chronic stress raises cortisol levels, which can worsen insulin resistance and drive emotional eating. Practise stress-reducing habits like yoga, meditation, or journalling.

• Prioritise sleep: Poor sleep disrupts hunger and satiety hormones, leading to increased cravings and overeating. Aim for 7-9 hours of quality sleep each night to support hormonal balance and overall well-being.

Eat with purpose, not panic

Filling your plate with gratitude, nutrition, and purpose is key to managing your PCOS sugar cravings effectively. Recognising your trigger foods, understanding when you're truly hungry, and identifying those low-energy dips can help you make mindful food choices that actually nourish and support your well-being. Yes, insulin resistance, weight gain, and emotional instability can take a toll on both your physical and mental health, but the power to change the future of your health lies in your hands. So choose wisely, and stay healthy. 

Frequently Asked Questions

1. Are food cravings normal in PCOS?

Yes, intense food cravings, especially for sugar and carbs, are very common in women with PCOS. They’re often driven by hormonal imbalances, insulin resistance, and emotional triggers.

2. How can I control my sugar cravings with PCOS?

Focus on balanced meals with protein, fibre, and healthy fats. Avoid skipping meals, stay hydrated, manage stress, and limit refined carbs. Eating regularly helps stabilise blood sugar and curb those mid-day or late-night cravings.

3. Can certain foods make PCOS cravings worse?

Absolutely. Foods high in refined sugar, white flour, and processed ingredients can spike your blood sugar, causing crashes that trigger more cravings.