Ever get that mid-afternoon slump or crave sugar so badly that you find yourself searching in the cupboard for the baking chocolate? If you have PCOS and insulin resistance, chances are you’ve struggled with intense carb cravings and maybe even tried to stop them by not eating carbs or not keeping sweets in your house with no luck. In this post, I’ll walk you through the cause of your PCOS sugar cravings and my top 10 tips for how to stop them for good. Read on to learn how to stop those cravings before they start.

Why Do You Get Sugar Cravings with Polycystic Ovary Syndrome (PCOS)? 

PCOS often comes with insulin resistance (1), and that means sugar has a hard time getting out of your blood and into your cells. This makes our body ask for more sugar, hoping it will get into our cells and give us energy. This often leads to a blood sugar roller coaster, where you’re searching out simple carbs, spiking blood sugar and then dipping really low. That’s when the sugar cravings hit hard and it starts all over again. 

Glycemic Index or Glycemic Load and PCOS

Glycemic index is a measure of how fast individual foods will increase your blood sugar (2). However, I usually like to talk about glycemic load, because it measures how quickly foods paired together raise our blood sugar, and we usually eat more than one food at a time. Anyone with insulin resistance, including insulin resistant PCOS will want to aim for lower glycemic load foods and meals to avoid sugar spikes and sugar crashes. 

When Blood Sugar Dips Low You Get Cravings

I’m including a graph above, so you can see that when your sugar spikes it also dips lower than it would if you had a lower glycemic load meal or snack. When we hit that low, that’s when the sugar cravings strike! So, we want to avoid getting there in the first place by having low glycemic load meals and snacks.

How Sugar Cravings Contribute to Weight Gain

Insulin resistance also tricks your body into thinking you haven’t had enough carbs even when you’ve had plenty, because they aren’t getting into your blood cells. This causes you to seek out more and more simple carbs and can eventually lead to weight gain over time. 

When Cravings turn to Binge Eating

A new study just came out showing how much more common it is for PCOS women to engage in emotional and uncontrolled eating (8). The cravings you get with PCOS can often lead to shame and guilt. This can lead to restriction and then that often leads to binge eating. 

Why Carb Restriction Doesn’t Work 

A lot of my clients think that in order to keep blood sugar under control they should just stop eating carbs altogether. While very low carb or no carb diets do work in the short-term to lower blood sugar and drive weight loss, I find that they aren’t sustainable for most people. I always ask – do you want to do this for the rest of your life? If the answer is no, then we need another plan. 

Why Skipping Meals Doesn’t Work

Skipping meals or snacks is even worse. This just allows your blood sugar to dip really low, which can trigger serious carb cravings. Our bodies are designed to keep our blood sugar within a certain range, so these urges are extremely difficult to ignore. 

The good news is, there is a way to prevent these sugar cravings from the start, and it just involves a mindful and balanced approach to eating. Here are my top 10 tips as a dietitian to stop PCOS Sugar Cravings: 

Tip #1: Pair Carbohydrates with Protein, Fat, and Fiber

Eating carbohydrates alone—especially refined carbs like white bread, pastries, or sugary snacks—can lead to rapid blood sugar spikes (2). Instead, pair carbs with protein, healthy fats, and fiber to slow digestion and keep energy levels steady. Some balanced meal and snack ideas include:

• Whole grain toast with cottage cheese, avocado and an egg 
• A smoothie with protein powder, flax seeds, nut butter and berries
• Quinoa salad with avocado, beans, and roasted vegetables
• Apple slices with peanut butter

Tip #2: Start Your Day with a High-Protein Breakfast

Skipping breakfast or starting the day with carb-heavy meals can cause blood sugar spikes and crashes, leading to cravings later. Instead, focus on protein-rich foods like:

• Greek yogurt or cottage cheese
• Tofu or tempeh
• Beans or lentils
• Eggs 
• Nuts or nut butters 

A high-protein breakfast helps stabilize blood sugar from the start and reduces hunger throughout the day. Aim for about 20 grams of protein or more. 

Tip #3: Move Your Body After Meals

Exercise does a magical thing – it allows our cells to take up sugar from our blood without insulin (3). A short walk, some bodyweight exercises or a little living room dance party after meals can reduce blood sugar spikes and keep energy levels steady.

Tip #4: Eat Vinegar and Vegetables Before Meals

Vinegar before a meal can help slow down the breakdown of carbohydrates by binding to enzymes that break down carbs (4), leading to a more gradual release of glucose into the bloodstream. Similarly, starting meals with fiber-rich vegetables like leafy greens, cucumbers, or bell peppers can create a buffer that prevents blood sugar spikes, even if you have PCOS.

Tip #5: Use Cinnamon Generously

Cinnamon has been shown to help regulate blood sugar levels, making it a great addition to a PCOS-friendly diet (5). Try adding it to smoothies, oatmeal, baked goods, or even coffee for extra benefits. I love it paired with dark chocolate or cocoa powder for extra antioxidant benefits. 

Tip #6: Sweeten Foods with Whole Fruits

Instead of relying on added sugars (sugar that’s not from whole fruit or milk), use fruits like bananas, dates or mango to naturally sweeten meals and snacks. The fiber in whole fruits helps slow sugar absorption, preventing sudden spikes and crashes. Try blending dates with cocoa powder, nut butter and chia seeds for a delicious chocolate mousse. 

Tip #7: Eat 1-2 balanced snacks per day

Studies have shown that eating up to 6 meals per day can help lower post-meal blood sugar levels for folks with PCOS (9). While 6 balanced meals may sound overwhelming, I think aiming for 1-2 balanced snacks is enough to keep blood sugar even. A balanced snack for PCOS should include both a protein source and a source of carbohydrate, so some examples would be: 

• Whole grain crackers and cheese (cottage cheese for extra protein)
• Greek yogurt and berries
• Whole wheat pita and hummus
• Trail mix with nuts and dried fruit

Tip #8: Engage in at least 150 minutes of vigorous physical activity weekly 

Exercise can help lower insulin and balance blood sugar. Plus it has a ton of benefits for PCOS. Several studies show that at least 120-150 minutes of vigorous exercise (meaning you can talk but you can’t sing) can help improve blood sugar as well as other metabolic outcomes like BMI, waist circumference and cholesterol levels (10,11,12). Hint: This is also one of the things you need to do to lose fat and gain muscle with PCOS. 

Tip #9: Get at least 1 gram of protein per kg of body weight daily 

I find that my PCOS clients do best around 1 gram of protein per kilogram of body weight to ensure balanced blood sugar (this is a bit higher than the general recommendation of .8 grams per kilogram). However, if you do lots of strength training, you may benefit from up to 1.6 grams per kilogram, but note that after that the benefits stop (14)

Tip #10: Limit added sugar to 25-30 grams per day

If you are using added sugar like table sugar, maple syrup, coconut sugar or honey, try to limit it to about 25 grams or less per day (about 6 teaspoons) (7). High-sugar diets contribute to insulin resistance, blood sugar spikes, and increased cravings, making it harder to manage PCOS symptoms. Reading ingredient labels can help identify how much added sugar is in processed foods like cereals, yogurts, sauces, and granola bars. 

What About Sugar Substitutes and PCOS?

New data around sugar substitutes make me wary of recommending them to my clients. Aspartame and sucralose (splenda) have been shown to actually increase insulin resistance (15), while Erythritol has been associated with heart disease risks (16). Stevia and monk fruit don’t seem to have the same risks. However, they still acclimate your palate to much sweeter foods, because they are many times sweeter than sugar. 

Can You Change Your Taste for Sugar with PCOS?

Yes! Even if you have insulin resistant PCOS, you can learn to enjoy foods with less sugar. Ultra processed foods that are super high in sugar acclimate your palate to hyper-sweet flavors. If you slowly ramp down on the amount of sugar you include in your food and replace some with whole fruits, you’ll eventually enjoy less sweet foods.

Bonus Plant-Forward Tip: Favor Whole Grains & Limit Red and Processed Meats

A lot of folks are surprised that eating more carbs can be beneficial for insulin resistance and therefore help stop sugar cravings. But, studies show that eating more complex carbs from whole grains actually lowers insulin resistance and your eventual risk of Type II Diabetes. On the other hand, 2 or more servings of red meat and especially processed meat, per day increases insulin resistance and your risk of Type II Diabetes (17).

What If You’re Still Experiencing PCOS Sugar Cravings?

If you’re following these blood sugar-balancing strategies and still dealing with intense sugar cravings, it may be time to consider additional support. Certain supplements, such as inositol, NAC and berberine, can help with insulin sensitivity and cravings, but they should be used strategically and alongside a well-balanced diet. Consult a dietitian before adding any new supplements to your routine.

PCOS Sugar Cravings are Not Your Fault

Bottom line – sugar cravings when you have PCOS are not your fault. They’re a result of the insulin resistance that often comes with PCOS. Favoring low glycemic index foods, eating 3 balanced meals and 2 balanced snacks per day, using tools like cinnamon and vinegar, moving your body and following a few strategic tips can help you conquer these cravings. If that’s not enough, certain supplements can be useful. 

Want expert guidance on how to take control of PCOS cravings and heal your other symptoms naturally? You can work with me one-on-one or in a supportive group setting. Book a FREE Nutrition Chat, so we can make a plan that works for you: