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"My hand keeps reaching for something sweet, and in the evenings I just can't stop. Has my willpower gone? I never used to crave sugar like this." If you're in perimenopause or menopause and those words sound familiar, let me say one thing first: please stop blaming yourself. This isn't a failure of willpower. Your body is working differently now, and the pull towards sugar is often a signal your hormones are sending. The good news is that it can be managed.
Why sugar cravings rise in menopause
Menopause begins as levels of the hormone oestrogen fall, and one of the things most affected by that drop is blood sugar balance. As oestrogen declines, the body can become less responsive to insulin (insulin resistance). As Diabetes UK notes, some women experience swings from high to low blood sugar for no obvious reason during this time. When blood sugar dips quickly, the body asks for the fastest fuel it can get — sugar. That rollercoaster is often what's behind the "I want something sweet after every meal" feeling.
No single hormone explains the whole picture. The shift in oestrogen is also thought to affect mood-regulating pathways such as serotonin, and because sweet, starchy foods give a short-lived lift, the body can lean on them more in this phase. Add the sleep problems that are so common in menopause: after nights when we haven't rested properly, a bigger appetite and stronger sugar cravings are only to be expected. There's also emerging research suggesting our gut bacteria may influence appetite — the science here is still developing, but we do know a balanced gut works in our favour.
And then there are the traps we set ourselves. Eating too little through the day to avoid weight gain, skipping meals, going short on protein and fibre, or cutting out carbohydrates completely in the evening — all of these let blood sugar fall and send the body into a mild panic, all but guaranteeing evening cravings. So if you feel "great all day" and then find yourself at the snack drawer at 9pm, the culprit isn't weak willpower — it's the nourishment that was missing earlier.
Practical ways to manage the cravings
The aim isn't to fight your body but to work with it. Start with small, sustainable changes:
- Start the day with protein. A protein-rich breakfast — eggs, yoghurt or kefir — helps keep blood sugar steadier and can soften the cravings that build up later in the day.
- Add protein and fibre to every meal. For protein, think eggs, fish, pulses, yoghurt and kefir; for fibre, vegetables, fruit and pulses. Both help you feel fuller for longer — indeed, one study found that meals higher in fibre and protein increased satiety and reduced sweet cravings.
- Don't skip meals, and don't cut carbs entirely. Regular meals keep blood sugar on an even keel. Balance your evening meal around the time you actually eat it.
- Plan a balanced little snack for the evening. For example, a bowl of yoghurt with cinnamon, a handful of walnuts and a square of dark chocolate — it satisfies the urge for something sweet without spiking blood sugar. (Magnesium-rich foods like walnuts and dark chocolate are a welcome part of the mix in this phase.)
- Protect your sleep. A well-rested body tends to crave sugar far less.
- Avoid over-restricting. A rigid "no sweets ever" rule usually backfires. A small, planned treat is one of the best ways to stay in control.
Remember this: if the cravings appeared with menopause when you never had them before, it isn't your fault. Once you accept that your body is working differently now and choose to work with it rather than against it, sugar cravings become far more manageable than they feel — not in one leap, but through small, consistent changes.
Medical options such as hormone therapy (HRT) may come up for some women; those are conversations to have with your own doctor. This article is for general information and isn't a substitute for individualised advice from your own doctor or dietitian.
Merve Tığlı, Dietitian
Sources: Diabetes UK — Menopause and diabetes; The Menopause Society — meta-analysis on hormone therapy and insulin resistance (2024); NHS — Menopause symptoms; Njike et al., Diabetes & Metabolism — higher fibre and protein increase satiety and reduce sweet cravings.