Struggling with menopause sugar cravings that seem to come out of nowhere? You’re not alone—and you’re definitely not imagining it. At Trinity Transformation, we’ve worked with over 7,000 women in their 40s, 50s and 60s who told us the same thing: “I never used to crave sugar, but now I can’t stop!”
This isn’t about willpower. It’s about hormones. When oestrogen and progesterone drop during perimenopause and menopause, it can send your blood sugar levels on a rollercoaster – leading to increased sugar cravings, energy dips, stubborn weight gain, and emotional eating. But here’s the good news: it doesn’t have to be this way.
With the right nutrition, movement, and support, you can reduce sugar cravings during menopause, balance your hormones, and finally get back to feeling like you again. We’ve helped thousands of women do exactly that with our Fit Over 40 programme – a step-by-step, science-backed coaching method designed specifically for the hormonal changes women face in midlife.
In this article, we’ll explore exactly what causes menopause sugar cravings and how to stop them, so you can ditch the frustration and start seeing results.
The Connection Between Perimenopause and Sugar Cravings
During perimenopause, your hormone levels fluctuate dramatically. Oestrogen, in particular, plays a key role in regulating blood sugar levels, so when it dips, you might notice your sugar cravings during menopause start to rise.
A common symptom of this hormonal rollercoaster is insulin resistance. This means your body becomes less efficient at using insulin to control blood sugar, leading to more frequent cravings and energy dips.
Combine that with disrupted sleep, higher stress levels, and fatigue, and it’s no wonder you’re craving a quick fix like chocolate or biscuits.
Studies have shown that women in midlife often experience changes in appetite, metabolism, and energy levels, all of which contribute to a desire for fast fuel – often in the form of refined sugar and processed foods.
Does Sugar Intake Impact Menopause Symptoms?
Absolutely. Eating too much refined sugar can actually make menopause symptoms worse. That temporary sugar high is followed by a crash, which leaves your body feeling more fatigued, moody, and foggy than before.
High sugar intake can:
- Increase hot flushes and night sweats
- Disrupt your sleep
- Spike blood sugar levels
- Contribute to weight gain and stubborn belly fat
- Impact your mood and mental clarity
One study found that a higher intake of added sugars was associated with more severe menopause symptoms and increased weight.
So while sugar may feel like a comfort, especially during stressful times, it’s likely doing more harm than good in the long run.
Hormones and Sugar: What’s the Link?
Hormones like insulin, cortisol, oestrogen, and progesterone all influence how your body processes sugar. When you’re in perimenopause or menopause, the natural drop in estrogen throws off this delicate balance.
Oestrogen helps keep blood sugar stable and supports insulin sensitivity. When levels drop, your body becomes more prone to insulin resistance, which means glucose builds up in your blood instead of being used efficiently.
That leads to low energy, more cravings, and often weight gain – particularly around the middle.
Cortisol, your stress hormone, also plays a role. Higher stress levels can trigger cravings for high-carb or sweet foods as your body searches for quick energy. Unfortunately, most women find that traditional “eat less, move more” advice just doesn’t work the way it used to, because their hormonal environment has changed.
What Causes Menopause Sugar Cravings?
If you’ve been feeling like your cravings have taken over, it’s not in your head. Menopause sugar cravings are driven by a mix of hormonal, emotional, and nutritional factors.
Menopause sugar cravings are typically caused by a combination of hormonal imbalances, stress, poor sleep, and blood sugar instability. Here are a few key reasons:
Emotional eating
Menopause is a period of change—physically, emotionally, and mentally. Many women find themselves using food, especially sugar, as a source of comfort, distraction, or reward.
This pattern often develops unconsciously and can become a go-to coping mechanism during moments of anxiety, boredom, or low mood.
Sugar offers a short-term boost in dopamine, the “feel-good” brain chemical, but the effect is temporary and can lead to a cycle of guilt and more cravings.
Hormonal changes
Oestrogen and progesterone levels begin to fluctuate and eventually decline during perimenopause and menopause.
These hormones play a role in regulating hunger, mood, and insulin sensitivity.
When they drop, the body becomes more insulin-resistant, meaning sugar stays in the bloodstream longer—and your body responds by asking for more sugar to boost energy levels quickly.
This hormonal rollercoaster can make cravings feel stronger and harder to resist.
Stress and cortisol
When you’re stressed, your body releases cortisol, a hormone that naturally increases appetite and drives cravings for high-energy foods—especially those rich in sugar and fat.
Since midlife is often a time of juggling work, family, aging parents, and personal health changes, stress levels can spike. Chronic stress also interferes with blood sugar regulation, which only intensifies the craving cycle.
Poor sleep
Lack of quality sleep impacts Sleep disruptions are common in menopause due to night sweats, anxiety, or hormonal imbalances. But a lack of good-quality sleep doesn’t just leave you tired—it also affects your hunger hormones.
Ghrelin (which increases hunger) goes up, while leptin (which tells you you’re full) goes down. As a result, you’re more likely to reach for quick, sugary snacks to boost your energy and mood after a restless night.
Unstable blood sugar levels
Skipping meals, relying on caffeine, or eating too many refined carbohydrates can all cause your blood sugar to spike and crash. These crashes often trigger intense cravings for sugar as your body searches for a fast way to restore energy.
Women in menopause are particularly sensitive to blood sugar fluctuations, so stabilising meals with protein, fibre, and healthy fats becomes essential.
“I hit 11 stone in October 2022 – the heaviest in my adult life. All of the lovely things in my wardrobe didn’t fit and I was constantly wearing elasticated waists on trousers or skirts. I drank a glass of wine a day and ate chocolate regularly. In the first month of Trinity I was shocked to find the morning aches disappeared almost immediately and was SO relieved to learn that I COULD kick sugar & alcohol and that it did not control me. I’m now a shocking size 8 in most things and ALL my wardrobe is back online – plus new tighter fitting pieces too.”
– Jo McClements (56), Trinity Client
8 Ways to Stop Craving Sugar in Menopause
Here’s the part you’ve been waiting for: what can you actually do about these frustrating menopause sugar cravings?
1. Balance Your Meals
Eating balanced meals with a mix of protein, healthy fats, and (like whole grains or brown rice) helps stabilise your blood sugar levels and prevents energy dips that trigger cravings. When your blood sugar is steady, your body doesn’t scream for a quick sugar fix.
Why it works: Balanced meals slow down digestion and reduce the chances of sugar spikes and crashes that fuel cravings.
2. Choose Whole Foods Over Processed Foods
Focus on eating more whole food options like lean protein, fresh vegetables, whole grains, legumes, and healthy fats (such as avocados, olive oil, and nuts). These foods nourish your body and help manage sugar cravings.
Why it works: Whole foods are packed with nutrients and fibre, which help keep you full and satisfied without triggering blood sugar spikes.
3. Add Protein and Healthy Fats to Every Meal
Including protein and healthy fats in every meal helps keep you fuller for longer and reduces cravings for sugary snacks.
Why it works: Protein and fat digest slowly and keep your blood sugar stable, while also supporting your metabolism and hormone health.
4. Don’t Skip Meals
Skipping meals leads to low energy and low blood sugar, which often triggers cravings later in the day — especially for something sweet.
Why it works: Eating regularly helps regulate your appetite hormones and avoid extreme hunger that drives sugar binges.
5. Reduce Stress Levels
Incorporate stress management tools like walking, journaling, yoga, or deep breathing to keep cortisol in check.
Why it works: Lower cortisol levels mean fewer stress-induced cravings and more stable blood sugar.
6. Improve Your Sleep
Aim for 7–9 hours of quality sleep each night. Poor sleep increases the hunger hormone ghrelin and decreases leptin, making you hungrier and more prone to cravings.
Why it works: Good sleep restores hormonal balance, helps your body manage stress, and reduces the emotional need for sugar.
7. Stay Hydrated
Sometimes what feels like a sugar craving is actually dehydration. Aim to drink at least 1.5–2 litres of water a day.
Why it works: Hydration supports energy levels, reduces fatigue, and curbs false hunger signals that lead to cravings.
8. Find Alternatives to Sugary Treats
Instead of grabbing refined sugar, go for a piece of fruit, a protein smoothie, or a handful of nuts. These satisfy your need for something sweet without the sugar crash.
Why it works: Healthier options still give your body the satisfaction it’s looking for, without the negative effects on your blood sugar.
” Before Trinity I no longer felt like me. I was always tired, stressed, low on patience and out of breath. When I started Trinity breaking the sugar habit was hard. Consistent encouragement and re-education from Rebecca and Laura helped me to control what sugar I consume rather than it controlling me. Especially regarding replacing sleep with sugar. I’ve lost 21.8kg and I’m now 10st and I can join in all family sporting activities again. I no longer believe myself to be a sugar-holic. I can wear a shorts and a bikini again! I HAVE MY LIFE BACK AND I AM HAPPY!”
– Hayley Jackson (47), Trinity Client
Final Thoughts About Menopause and Sugar Cravings
If menopause sugar cravings have been making you feel like you’re not in control, you’re not alone – and you’re definitely not powerless. These changes are your body’s way of asking for better support, not punishment or restriction.
By focusing on nutrition, balancing blood sugar levels, managing stress, and listening to your body, you can reduce sugar cravings during menopause, lose body weight, and finally feel in control of your health and energy again.
You deserve to feel confident in your skin, fit into the clothes you love, and enjoy your life without letting sugar cravings run the show.
How Trinity Can Help You Take Back Control
Midlife doesn’t have to mean battling cravings, fatigue, or weight gain alone. With the right tools and support, you can rebalance your body, take control of your sugar cravings, and finally feel in control again.
At Trinity Transformation, we’ve helped over 7,000 women break free from menopause sugar cravings and lose 15–25 pounds in just 12 weeks. With a 97% success rate, our coaching is different because it’s built specifically for women navigating menopause.
Our expert coaches personalise every plan to suit your body, hormones, and lifestyle—not a generic calorie-cutting method.
Here’s what our coaching includes:
- Personalised nutrition to balance blood sugar and stop cravings
- Hormone-friendly workouts (no HIIT or burpees!)
- Weekly check-ins and progress tracking
- Access to mindset and stress-reduction tools
- Supportive community of women just like you
- Expert guidance from menopause-trained coaches
Frequently Asked Questions
How to curb sugar cravings during menopause?
Balance your blood sugar by eating regular meals with protein, healthy fats, and fibre, and prioritise sleep and stress management, which both affect cravings.
What foods reduce sugar cravings?
Foods rich in protein (like eggs, Greek yogurt, or nuts), fibre (like oats, berries, or veggies), and healthy fats (like avocado or seeds) help stabilise blood sugar and reduce cravings.
What to eat instead of chocolate?
Try dark chocolate (70%+), Greek yogurt with berries, a banana with almond butter, or a few dates with nuts for sweet-but-nourishing swaps that satisfy without the sugar crash.
What does your body need when it craves sugar?
Sugar cravings often signal a need for energy, hydration, or emotional comfort—your body may be lacking sleep, low on protein, dehydrated, or reacting to stress or hormonal shifts.
