Why PCOS Makes You Crave Sugar—And What to Do

Written By Kathleen Reilly

If you live with PCOS, you’ve probably wondered: Why am I constantly craving sugar? You’re not alone—and there’s a real, science-backed reason your body is sending those signals.

The Blood Sugar & Insulin Connection

One of the most common root issues in PCOS is insulin resistance. About 80% of people with PCOS experience insulin resistance. This means your body isn’t responding well to insulin, the hormone that helps sugar (glucose) get from your bloodstream into your cells. When this process breaks down, your body:

  • Releases more insulin to try to compensate

  • Leaves you feeling tired, foggy, and hungry, even after eating

  • Triggers intense cravings—especially for quick sugar sources

Hormonal Chaos = Craving Chaos

Insulin resistance can also disrupt other hormones, including:

  • Ghrelin (your hunger hormone)

  • Leptin (your fullness hormone)

  • Cortisol (your stress hormone)

The result? A perfect storm that leaves you biologically driven to reach for cookies, candy, or carbs—not because you lack willpower, but because your hormones are out of sync.

What You Can Do

The key isn’t restriction—it’s supporting your blood sugar and hormones.

1. Eat Balanced Meals

Focus on pairing:

  • Protein + Fiber-rich carbs + Healthy Fats
    Example: eggs + avocado + whole grain toast

This keeps blood sugar stable, reducing those energy crashes that spark cravings.

2. Don’t Skip Meals

Skipping meals or undereating makes your blood sugar dip—leading to bigger cravings later in the day (especially at night).

3. Add, Don’t Just Avoid

Instead of cutting out sugar, add in nutrient-dense foods that keep you full and satisfied—think roasted chickpeas, berries with Greek yogurt, or a smoothie with protein and chia seeds. Focus on addition, not restriction.

4. Support Insulin Sensitivity

Work with a PCOS dietitian to explore supportive strategies like:

  • Inositol (MYO:DCI 40:1 ratio)

  • Consider berberine (under supervision of a doctor or dietitian)

  • Add cinnamon (1/2 tsp per day)

  • Walking after meals (10-20 minutes)

  • Stress management

  • Realistic meal planning (based off your preferences, health goals & budget)

  • Add chia seeds or flaxseeds to your diet

Final Thought

Cravings aren’t a sign of failure—they’re feedback from your body. With the right nutrition and hormone support, sugar cravings can become manageable (and even reduce over time).

Want support with your PCOS nutrition plan? Book a call with one of our PCOS dietitians!

Kathleen Reilly
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PCOS Symptoms & Their Meaning