Natural Remedies for Sugar Cravings in Menopause: Evidence-Based Strategies That Work

Clinically reviewed by Holistic Nutritionist Beth Bollinger

Sugar cravings during menopause can feel overwhelming and frustrating. These intense urges for sweet foods affect many women during the menopausal transition, often leading to unwanted weight gain and blood sugar fluctuations. The good news? Several natural remedies can help manage these cravings effectively.

Why Sugar Cravings Intensify During Menopause

The hormonal changes of menopause directly impact your body's relationship with sugar. As estrogen levels decline, several biological processes shift:

• Insulin sensitivity decreases. Lower estrogen levels can make your cells less responsive to insulin, leading to blood sugar imbalances that trigger cravings for quick energy from sugary foods.

  
  

• Serotonin production changes. Estrogen helps regulate serotonin, your brain's "feel-good" neurotransmitter. When estrogen drops, many women unconsciously seek sugar's temporary serotonin boost to improve mood.

  
  

• Sleep disruption affects hunger hormones. Hot flashes and night sweats can disturb sleep, which disrupts leptin and ghrelin—hormones that regulate hunger and satiety. Poor sleep often leads to increased cravings for high-calorie, sugary foods the next day.

  
  

• Stress response heightens. The menopausal transition can increase cortisol levels, your body's primary stress hormone. Elevated cortisol often drives cravings for comfort foods, particularly those high in sugar and refined carbohydrates.

Natural Dietary Strategies to Curb Sugar Cravings

Prioritize Protein at Every Meal

For optimal blood sugar control, pair protein with fiber and healthy fats at every meal. This combination slows glucose absorption and keeps insulin levels stable. Consuming adequate protein helps stabilize blood sugar levels throughout the day. Aim for 20-30 grams of protein per meal from sources like:

• Lean poultry and fish

• Greek yogurt and cottage cheese

• Legumes and lentils

• Eggs

• Nuts and seeds

• Tofu and tempeh

Protein slows the absorption of carbohydrates, preventing the blood sugar spikes and crashes that trigger sugar cravings. Research shows that women who eat protein-rich breakfasts experience fewer cravings throughout the day compared to those who eat high-carbohydrate morning meals.

Get Monthly Meal Plans that prioritize protein, heathy fats & fiber, and still taste great, in The Blood Sugar Method.

Include Healthy Fats

Healthy fats provide sustained energy and promote satiety, reducing the likelihood of sugar cravings between meals. Incorporate these beneficial fats:

• Avocados Extra virgin olive oil

• Fatty fish like salmon and mackerel

• Nuts and nut butters (without added sugar or seed oils)

• Seeds (chia, pumpkin, sunflower, basil, flax, hemp)

These fats also support hormone production and help your body absorb fat-soluble vitamins that are crucial during menopause.

Prioritize Blood Sugar-Friendly Carbohydrates

When choosing complex carbohydrates, focus on options that keep your blood sugar stable and prevent the spikes and crashes that intensify cravings. The key is pairing any carbohydrate with protein, fat, and fiber to slow glucose absorption:

• Non-starchy vegetables - Your best choice for volume, nutrients, and minimal blood sugar impact (broccoli, leafy greens, peppers, cauliflower, zucchini)

• Berries - Lower glycemic fruit option packed with fiber and antioxidants

• Legumes - Beans and lentils provide protein, fiber, and resistant starch that supports blood sugar stability

• Moderate amounts of starchy vegetables - Sweet potatoes, winter squash, and root vegetables paired with protein and fat as tolerated

• Small portions of whole grains - Quinoa or brown rice eaten with adequate protein and healthy fats as tolerated

The blood sugar rule: Never eat carbohydrates alone.

Always pair them with 20-30g of protein and healthy fats to minimize glucose spikes and extend satiety. This combination prevents the blood sugar roller coaster that drives intense sugar cravings, especially during menopause.

Targeted Supplements for Sugar Cravings

Magnesium

Many menopausal women are deficient in magnesium, which can worsen sugar cravings. This mineral helps regulate blood sugar and supports the production of serotonin. Consider taking 200-400 mg of magnesium glycinate or citrate daily, preferably in the evening as it can promote better sleep. Magnesium also helps improve insulin sensitivity, which can reduce the blood sugar swings that drive cravings.

B-Complex Vitamins

B vitamins play crucial roles in energy metabolism and mood regulation. They help your body efficiently convert food into energy, potentially reducing the need for quick sugar fixes. A high-quality B-complex supplement can support overall energy levels during menopause.

Omega-3 Fatty Acids

Fish oil supplements rich in EPA and DHA may help reduce inflammation and support mood stability during menopause. Some research suggests omega-3s can help reduce cravings by supporting neurotransmitter function. Aim for 1-2 grams daily from a quality source.

Herbal Remedies and Natural Approaches

Cinnamon

This warming spice may help regulate blood sugar levels and reduce sugar cravings.

Add 1-2 teaspoons of Ceylon cinnamon to your daily diet through:

• Sprinkling on grain-free hot cereal, with nuts and seeds, or on yogurt

• Adding to mostly veggie protein smoothies

• Mixing into coffee or tea

• Incorporating into savory dishes

Some studies suggest cinnamon can improve insulin sensitivity and help stabilize blood glucose levels.

Green Tea

The combination of caffeine and L-theanine in green tea provides steady energy while promoting calm focus. Green tea may also help improve fat metabolism and support stable blood sugar levels throughout the day. Aim for 2-3 cups daily, but avoid drinking it too late in the day if you're sensitive to caffeine.

Adaptogenic Herbs

Adaptogens like ashwagandha, rhodiola, and holy basil help your body manage stress more effectively. Since stress often triggers sugar cravings, these herbs may indirectly help by supporting your stress response system. Follow product-specific dosing guidelines.

Lifestyle Modifications for Craving Control

Prioritize Sleep Quality

Poor sleep directly correlates with increased sugar cravings. Implement these sleep hygiene practices:

• Maintain a consistent sleep schedule

• Keep your bedroom cool (around 65-67°F)

• Use breathable, moisture-wicking bedding for night sweats

• Avoid screens for at least an hour before bed

• Consider blackout curtains or an eye mask

Regular Physical Activity

Exercise helps regulate blood sugar, reduce stress, and improve mood—all factors that influence sugar cravings. Resistance training to build muscle mass, which improves insulin sensitivity and glucose storage capacity. Aim for:

• 150 minutes of moderate aerobic activity weekly

• Strength training exercises 2-3 times per week

• Daily walks after meals to help stabilize blood sugar

• Yoga or tai chi for stress management

Stress Management Techniques

Chronic stress fuels sugar cravings. Incorporate these stress-reduction practices:

• Mindfulness meditation. Even 10 minutes daily can help reduce stress-related cravings. Apps like Headspace or Calm can guide beginners.

• Deep breathing exercises. Practice 4-7-8 breathing (inhale for 4, hold for 7, exhale for 8) when cravings strike.

• Progressive muscle relaxation. This technique helps release physical tension that often accompanies stress.

• Journaling. Writing about emotions and experiences can help process stress without turning to food for comfort.

Stay Hydrated

Dehydration can masquerade as hunger or cravings. Aim for at least half your body weight in ounces of water daily, and more if you're experiencing hot flashes. Try these hydration strategies:

• Keep a water bottle visible throughout the day

• Flavor water with cucumber, lemon, or herbs

• Drink a glass of water when cravings hit, then wait 10 minutes

• Include hydrating foods like watermelon, cucumber, and leafy greens

Practical Strategies for Managing Cravings in the Moment

When sugar cravings strike, having immediate strategies can prevent giving in to temptation:

The 10-minute rule. When a craving hits, tell yourself you can have the sugary food in 10 minutes. Often, the craving will pass.

Distraction techniques. Engage in an activity that requires focus—call a friend, take a short walk, or work on a puzzle.

Satisfy cravings smartly. If you must have something sweet, choose options that provide nutrients alongside sweetness:

• Dark chocolate (70% cacao or higher)

• A few fresh berries with a dollop of Greek yogurt

• Apple slices with almond butter

• Homemade energy balls with dates, nuts, and dark chocolate  (keep portions small as dates are very high in natural sugars)

Practice mindful eating. When you do indulge, eat slowly and without distractions. This helps you feel satisfied with smaller portions.

Creating a Sustainable Approach

Managing sugar cravings during menopause isn't about perfection or complete elimination of sweet foods. Instead, focus on creating sustainable habits:

Plan balanced meals. Preparing meals ahead reduces the likelihood of grabbing sugary convenience foods when hungry.

Keep healthy alternatives accessible. Stock your kitchen with nutritious snacks and remove highly processed sugary foods from easy reach.

Track patterns. Keep a food and mood journal to identify triggers for your sugar cravings, whether they're emotional, hormonal, or situational.

Be patient with yourself. Hormonal changes take time to stabilize, and new habits take time to form. Expect some days to be more challenging than others.

When to Seek Professional Help

While natural remedies work well for many women, persistent or severe sugar cravings might indicate underlying issues requiring professional attention. Consult your healthcare provider if you experience:

• Extreme mood swings or depression

• Significant weight gain

• Signs of insulin resistance or prediabetes

• Eating patterns that feel out of control

• Symptoms that significantly impact your quality of life

A healthcare provider can check hormone levels, thyroid function, and blood sugar regulation to rule out medical conditions that might be contributing to intense cravings.

How The Blood Sugar Method Can Help

If you're struggling with menopause-related sugar cravings and want a structured, comprehensive approach to blood sugar balance, The Blood Sugar Method was created specifically for you.

This course provides everything you need to manage cravings, stabilize blood sugar, and feel energized during menopause:

• Step-by-step lessons on how hormonal changes affect blood sugar and insulin sensitivity—and exactly what to do about it

• Low glycemic recipes and meal plans designed to naturally reduce cravings while keeping you satisfied

• Practical protocols for balancing protein, fat, and fiber at every meal

• Supplement guidance including which forms of magnesium, omega-3s, and B vitamins work best

• Cooking classes to master blood sugar-friendly meal prep

• Monthly live Q&As with expert guests covering menopause, metabolic health, and hormone balance

• Daily support from Beth, Anja and our expert nutritionists in our private community chat

• A supportive community of women navigating the same challenges

The course is self-paced, HSA/FSA eligible, and currently available for just $199.

Join The Blood Sugar Method

The Bottom Line

Sugar cravings during menopause are common and manageable with the right natural strategies. By combining dietary modifications, targeted supplements, stress management techniques, and lifestyle changes, you can significantly reduce the intensity and frequency of cravings. Remember that this is a transition period, and with patience and the right tools, you can maintain a healthy relationship with food while navigating menopause.

The key is finding the combination of natural remedies that works best for your body and lifestyle. Start with one or two strategies, gradually incorporating more as they become habitual. With time and consistency, you'll develop a personalized approach that helps you feel more in control of your cravings and overall well-being during this important life transition.

If you're ready for a proven system with recipes, meal plans, community support, and direct access to guidance, The Blood Sugar Method gives you everything you need to conquer sugar cravings and thrive during menopause. You don't have to figure this out alone.