PCOS and Cravings: 7 tips to prevent food cravings.

One of the most common struggles I hear about when I work with women is that they have cravings.

They go to the store and buy PCOS-friendly meals but then after dinner.

BAM….the cravings for sweets happen.

But you just ate dinner, and you know you are not hungry. And usually, the craving wins the battle.

When women with PCOS were polled about whether they had cravings, over 99% responded yes.

Even women with lean PCOS experience cravings

And 20% of those women who were overweight showed binge eating behaviors. Both of these behaviors impact healing from PCOS. So let’s look at why we should care about cravings.

The link between cravings and PCOS

Insulin resistance is a major driver for most women with PCOS. Higher insulin levels interfere with hormones (leptin and ghrelin), which signal to our brain that we are full.

Insulin resistance causes cravings, and cravings can make your insulin resistance worse.

Most women crave fats and sugar especially. Not carrot and celery sticks, right?

Refined sugar from those carbs will absorb into the bloodstream quickly and cause a spike in your glucose which rewards the brain. The brain wants glucose fast. And simple sugars like bread, pasta, and cookies are instant glucose.

Take this FREE assessment by a holistic gynecologist to find out what is causing your PCOS symptoms so you can heal.

What Causes Carb Cravings

1. Poor Sleep
2. High Stress
3. Eating processed foods daily
4. Nutrient deficiencies
5. Restricting your calories
6. Restricting your carbs too low

How Do You Prevent Cravings? 7 tips

Don’t Skip Meals

Eating meals every three to four hours around the same time will combat cravings. Your gut microbiome has a rest and work schedule and works better with a routine. Consistency with meals will allow your gut to work efficiently. And going for a long period without food will lower your blood sugar levels. This causes your body to fear starvation and wants immediate blood glucose. So do not skip breakfast! This is the day’s most important meal, and PCOS should be your highest-carb meal.

Avoid Processed Foods

Processed foods that contain refined sugars like high fructose corn syrup can absorb quickly into your bloodstream. This raises your blood glucose levels quickly, and if you cannot use this sugar, it is converted into glycogen stores and fat. It also affects the serotonin in your brain, and that reward encourages your body to want that type of sugar again.

When you consume slower absorbing foods like protein or whole grains, it is a more gradual release of glucose in your blood and, therefore, more stable blood glucose levels. Stable blood glucose levels will help with weight loss and keep insulin resistance in check.

Focus on Low GI foods

Cravings for sweets and carbohydrates are due to an imbalance in insulin. Insulin acts like a key to letting glucose into a call to convert to energy. A hallmark of PCOS is insulin resistance which means the body will not metabolize glucose efficiently into energy. As insulin resistance gets worse, cravings for getting worse as well for carbs and sweets. If you focus on low-GI foods, then you will keep your blood sugars stable. High GI (glycemic index) foods will spike insulin levels, and blood glucose levels remain high. Low-GI foods include legumes, nuts, whole grains like bran, and low-starch vegetables.

Add Protein to Every Meal

Protein added to carbohydrates will cause slow absorption of carbohydrates in the gut. This will cause a steady rate of glucose in the blood and a steady insulin release. Especially combined with healthy fats. With my PCOS clients, I teach them to build a balanced plate with every meal. If you have toast, add avocado and an egg. Add nuts, chia seeds, and fruit (berries) if you have oatmeal. Do not eat carbs without some protein and fats.

Don’t Buy Foods that You can’t resist

Seems simple right? But if you are struggling with certain foods, do not buy them. I do not buy Oreos because I love them and can not resist them. I will eat the package in a few days, so I do not buy them. I also do not go to the grocery store hungry because I make bad choices.

Move Your Body Daily

Regular physical activity will keep your insulin resistance under control. Muscle burns glucose at rest and when in motion. Regardless of your insulin levels, muscles will take glucose in and use it. So moving your body daily will keep glucose levels in your blood steady, and excess insulin will not be released. Notice I say move daily, do something you enjoy! You should not kill yourself in the gym but do something that makes you happy.

Consider Inositol

Inositol is a nutritional supplement shown in good studies to lower insulin resistance and cravings associated with PCOS. It also has been shown to improve anxiety ad depression. And improved egg quality and ovulation are likely due to their effect on insulin.

There are two types: Myo-inositol and D-Chiro. Each one works in different parts of the body and has different effects.

Now what?

Listen to your body.

Next time you have a craving, do these 3 things. This is meant to help you build a better strategy to combat cravings.

1. Take a Breathe.
2. Wait 10 minutes and understand what your body is telling you.
3. If you are hungry, have a snack, but if not, do something else (read a book, have a glass of water, go for a walk).