8 Foods to Stop Sugar Cravings and Beat Menopause Symptoms

Have you been craving sugar more in perimenopause and menopause? If so, you’re not alone! As your hormone levels drastically change, you’re left feeling exhausted, leading to a drive for a sugary pick-me-up. However, there are foods to stop sugar cravings that, too, hit that sweet spot.

So, let’s take a look at foods you can eat when you’re desperate for some sugar.

Why do I crave sugar in perimenopause and menopause?

Just like in pregnancy, many women discover they’re experiencing cravings during perimenopause and menopause. As appetite increases, the cravings for sweet, sugary “treats” become tricky to fight.

Combine that with unwanted weight gain which is tricky to control and you feel even worse when you give in and eat the chocolate muffin you promised you’d leave for the kids.

But why are you having more sugar cravings during perimenopause and menopause than before?

There are a few reasons as to why you might be experiencing sugar cravings during perimenopause and menopause.

Stress and sugar cravings in perimenopause and menopause

Stress is a common side effect of perimenopause and menopause.

With all of the other symptoms plaguing daily life as well as external factors that could be happening at work, in relationships and at home, stress levels often rise during this transitional period.

Studies suggest that cortisol (the stress hormone) levels will rise in perimenopause. It’s been shown time and time again that cortisol triggers cravings for fatty, salty and sugary foods.

Fatigue and sugar cravings in perimenopause and menopause

As well as stress, exhaustion is another common side effect of perimenopause and menopause.

Fatigue creeps in and dominates every day life due to the fluctuation of oestrogen, which could be causing night sweats, insomnia and general sleep disruption.

This relentless fatigue can lead to sugar cravings (as well as cravings for simple carbohydrates) as our body’s way of giving us an instant energy boost.

That said, this instant energy boost doesn’t last very long. As such, you’ll likely experience an energy crash shortly after eating your sugary treat, and the craving for more sugar will return sooner rather than later.

Impaired hunger cues and sugar cravings in perimenopause and menopause

The final reason for your sugar cravings in perimenopause and menopause is the change to your brain’s hunger cues.

When your hormones start to change – mainly as your oestrogen and leptin levels decline while your ghrelin levels (the “hunger” hormone) go up – your brain tells you that you need comfort food in order to feel full.

This message plays games with our brain’s hunger cues, resulting in you craving food even when you’re not actually hungry.

(Yes, our brain is – essentially – gaslighting us!)

Do I have to quit sugar entirely during perimenopause and menopause to feel better?

As a menopause nutritionist myself, I’d bet that you’re betting on me saying “throw away anything with sugar in it and survive on only boiled cabbage.”

Believe it or not, I do not think that way.

I’ve always said that there is too much pleasure to be taken in food for us to cut out everything that brings us joy.

But here’s the thing: you don’t have to compromise. You can give your body the nutrients it needs while experiencing pleasure of a delicious meal. Anyone who thinks eating healthy means compromising on flavour is simply not doing it right.

Which brings us to the question: should you be quitting sugar entirely in perimenopause and menopause?

The answer is no. There is nothing wrong with a little indulgence every now and again, so long as you’re doing so in moderation.

Menopause and perimenopause is a tricky time in your life. You’re balancing lots of changes at home with menopause and perimenopause symptoms, which can feel incredibly lonely. So, if you fancy a Hobnob and it’ll make your day better, have a Hobnob.

It becomes a problem, however, when you give into these cravings frequently. Instead, sugary treats should be just that: a treat.

Foods to stop sugar cravings

It may be hard to believe, but there are certain foods and drinks that will curb your sugar cravings. The next time you feel the urge to dive into a bar of Dairy Milk or gulp down some Dr Pepper, reach for these foods instead.

1. Fruit

Naturally sweet, it makes sense why fruit is at the top of the list when it comes to foods to stop sugar cravings.

On top of the natural sweetness found in fruit, it’s also packed with plant compounds such as fibre, which will help with:

• Lowering your risk of certain chronic health conditions such as cardiovascular disease and type 2 diabetes
• Weight management – particularly useful during perimenopause and menopause
• Overall mental wellbeing
• Improved bone density and health

If you’re struggling with sugar cravings, the best fruits to eat are those higher in natural sugars. However, make sure you’re eating these after a meal or alongside a handful of nuts. These fruits include:

• Passion-fruit
• Mangoes
• Grapes
• Cherries
• Kiwis
• Bananas

2. Berries

Yes, berries are fruit. But berries are such exceptional foods to stop sugar cravings that they have landed their own section.

Not only do berries taste super sweet, they also are high in fibre, which means that they are – in fact – lower in sugar levels and help to keep you feeling fuller for longer.

Not to mention, berries are great sources for antioxidants and are anti-inflammatory, meaning they’ll help with any menopause or perimenopause bloating.

3. Yoghurt

Packed with protein and calcium, yoghurt is one of the more versatile foods to stop sugar cravings.

Yoghurt can reduce your appetite and aid with weight loss while helping to balance your blood sugar levels.

In 2015, a study took place that explored how yoghurt impacts appetite control, energy levels and body composition. The results suggested that yoghurt can help to regulate appetite and minimise your sugar cravings.

Just make sure you choose the right kind of yoghurt. You’re looking for one that contains live cultures and doesn’t have any added sugar.

4. Sweet potatoes

The clue is in the name! Sweet potatoes are solid foods that stop sugar cravings due to their natural sweetness, nutrient dense nature and their ability to keep you fuller for longer.

While they do contain carbs, sweet potatoes are also an excellent source for many different vitamins and minerals, including potassium and vitamins A and C.

5. Smoothies

Smoothies are among the most popular ways to start the day and, if you’re craving a sugary drink, they make an excellent substitute. Just make sure you always add protein powder, nut butter, seeds, nuts or yoghurts to your smoothie to keep your sugars balanced.

As mentioned previously, fruits and yoghurts are great foods that stop sugar cravings. So, why not combine them in a smoothie?

To satisfy a sweet tooth and sugar craving, try my Banana Berry Smoothie recipe.

You can even top it off with some blitzed up chia seeds for an extra nutritional punch.

6. Dark Chocolate

You don’t have to give up chocolate when you reach perimenopause and menopause! Sometimes, we all need that warm hug that chocolate gives us. And seeing as chocolate is the most common sugary food we lean on for comfort, transitioning to dark chocolate can be life changing.

It’s no myth that dark chocolate is healthier than milk or white chocolate. However, did you know that dark chocolate can help battle brain fog and lack of focus? When you consider that they are some of the more common symptoms of perimenopauses and menopause, it’s no wonder why I’m encouraging you to eat chocolate!

Dark chocolate contains plant compounds called polyphenols (five times more of them than milk or white chocolate), which are antioxidant and anti-inflammatory. Working together, they can help with forgetfulness, fuzzy brains and an inability to concentrate (even if you’re exhausted.)

That said, dark chocolate does still contain fat and sugar. That’s why you should limit how much you’re consuming, with no more than one serving per day.

If you’re currently not a dark chocolate kind of gal, make sure you’re not eating exceptionally strong dark chocolate. Transition from milk chocolate to dark chocolate by choosing lower cocoa percentages, increasing each time you run out.

Dark chocolate, I believe, is a bit like wine. You like it the more you eat it. Suddenly, you’ll be eating a 92% cocoa dark chocolate bar and noticing florals and spices in the background!

7. Prunes

Prunes (dried plumbs) are excellent foods to stop sugar cravings because they are jam-packed with fibre and taste extremely sweet.

With such high levels of fibre and sorbitol (a natural sugar alcohol which tastes sweet), prunes are also excellent for constipation, which is another common symptom of perimenopause and menopause.

You can eat prunes as a snack by themselves, pop them in a yoghurt or blend them in a smoothie.

8. Dates

Just like prunes, dates are also dried. Seeing as they contain almost 70% sugar, dates are nutritional powerhouses and are among the best foods to stop sugar cravings.

A study in 2020 monitored how dates impacted blood sugar levels in people with diabetes. While the results showed that the dates didn’t have an impact on blood sugar levels, it did show that dates helped decrease LDL and overall cholesterol levels.

Foods that stop sugar cravings – in a nutshell

Sugar cravings (along with cravings for fatty and salty foods) are all too common in perimenopause and menopause. From stress levels to exhaustion and your brain’s impaired hunger cues, it’s challenging to resist the short-lived sugar high and energy a Twix will give us.

However, there are certainly 8 delicious foods to stop sugar cravings in its tracks. Fresh fruits including berries, bananas and kiwis, dried fruits such as prunes and dates and yoghurt all work in a smoothie.

In the evening, reach for a few squares of dark chocolate rather than milk or white.

Finally, swap out your standard potatoes for sweet potatoes, helping not only with sugar cravings but with weight loss, too.

These foods to stop sugar cravings satisfy your sweet tooth, nourish your body with the right nutrients, and help with overall mood.