PMOS (formerly PCOS) is an endocrine condition that can impact women in many ways, including hormone imbalances and fluctuations. One of the symptoms of these imbalances for PMOS is sugar cravings. One of the biggest causes of sugar cravings is insulin resistance.

What is insulin?

Insulin is a hormone produced by the pancreas when we eat (particularly carbohydrate foods). Our blood sugar rises, and the insulin acts as a key to allow the glucose to enter the cells to be used (or stored) for energy.

What is insulin resistance?

With insulin resistance, the cells do not respond to insulin appropriately. The body must produce more insulin to force the glucose into the cells. This influx of insulin can then cause blood sugar to drop, which causes intense cravings for sweets and carbohydrate foods. (Insulin resistance can also drive up androgens, impact ovulation, and can impact weight).

How do we address insulin resistance?

A big component to treating insulin resistance can be nutrition changes. Because insulin is a hormone produced when we eat, we can make changes to what and how we eat to impact the body’s insulin response.

What else can cause PMOS sugar cravings?

Because carbohydrates are often villainized in conversations around PMOS, many people believe they must cut out carbohydrates completely. You may find that meals lacking carbohydrate may actually trigger sweet cravings after the meal. This is the body searching for energy in the form of glucose. We recommend eating balanced meals with protein, carb, fat, and fiber for satisfaction and satiety.

Nutrition goals for insulin resistance to reduce sugar cravings

Build meals that contain protein, fat, carbs, and fiber.

This will slow digestion and help prevent blood sugar from rising as high. Use the plate method to help visualize a balanced meal. Filling half your plate with non starchy vegetables is a great way to increase fiber. Our PMOS lunch ideas blog is a helpful resource about how to build a balanced plate.

Try to choose more complex carbohydrates.

Complex carbohydrates are those that contain fiber. Whole grains, whole wheat, oats, beans, quinoa, potatoes with the skin etc are examples of complex carbohydrates. A general rule of thumb is aim for at least 3 grams of fiber per serving.

Eat consistently.

Going long periods of time without eating can cause unstable blood sugars which increases cravings. Most people do well eating every 3-5 hours. Incorporate balanced snacks that contain both carbohydrate and protein.

Move your body.

When you move your body, you help the body take up glucose and also help increase insulin sensitivity. Any movement is beneficial but gently movement (for even a short period, 5-10 minutes) after eating can be a simple way to increase your activity.

Avoid over restriction.

Avoiding carbohydrates completely will likely be unsustainable. It is more sustainable to incorporate carbs intentionally throughout the day to increase satisfaction. By intentionally, I mean being mindful of how much you are eating and balancing it appropriately with protein, fat, and/or fiber.

Prioritize sleep and stress management.

Times of high stress and inadequate sleep can exacerbate sugar cravings. High stress can increase cortisol, which causes sweet cravings. Tiredness can cause sweet cravings as the brain searches for quick energy.

Consider supplements.

There are several supplements that may help insulin resistance. Inositol, berberine, and N-acetyl cysteine are some that we recommend often. Check with your health care provider to determine if any of these are right for you.

If you have PMOS and sugar cravings are a challenge, remember that you are not alone. Many people with PMOS struggle with insulin resistance and its effects. Focus on balancing your meals, and if you need help with this, consider meeting with a PMOS dietitian.