Sugar cravings become more common during menopause, and it’s not just a matter of willpower. The drop in estrogen and progesterone disrupts metabolism and glucose management.
“We more often experience insulin resistance during menopause, which promotes the storage of sugar in the stomach.explains dietitian Eva Vacheau.
A vicious circle that is maintained because “sugar circulates poorly to the cells, which creates glycemic peaks followed by sudden drops, and this is what causes many more cravings during menopause. Added to this is a slowing down of the thyroid, fatigue, anxiety and disturbed sleep: all factors which also push the body to demand sugar as quick fuel. How to end this?
Here are the five food and micronutritional strategies to naturally regulate these cravings, according to our expert.
Focus on a protein-rich breakfast
“The first thing is to stabilize blood sugar levels in the morning with a breakfast that conditions the whole day“, advises Eva Vacheau.
She recommends avoiding all foods with a high glycemic index: orange juice, jam, cereals, white bread, etc. And favoring alternatives such as wholemeal sourdough bread, rye or spelled bread.
But above all, you have to add proteins. “Eggs, skyr, sheep’s cheese, nitrite-free white ham, or even a little smoked trout. This helps avoid glycemic peaks and calms sugar cravings in the long term.“
For fans of sweets in the morning, she offers a skyr with buckwheat flakes and some red fruits, “for a gourmet but balanced breakfast“.
Include protein in every meal
Protein is the best natural blood sugar stabilizer. “You should have it with each meal to preserve muscle mass, support the thyroid and limit cravings.”specifies the dietitian.
“I recommend having between 20 and 30 g of protein with each meal, morning, noon and evening, and a protein snack around 4:30-5 p.m., such as Greek yogurt or petit-suisse.”
This reflex promotes satiety, balances neurotransmitters and prevents emotional snacking.
Don’t cut out starchy foods, but choose them wisely
Common mistake: thinking that by eliminating carbohydrates, you limit sugar. It’s quite the opposite. “If we eliminate starchy foods, we will have even more sugar cravings.“, insists the specialist.
The secret is to choose those with a low or moderate glycemic index: whole grain basmati rice, red or black rice, quinoa, sweet potato, spelled pasta, buckwheat or chickpea semolina are all possibilities. “These foods release energy more slowly and avoid the blood sugar roller coaster.”
Support your emotional and hormonal balance
The hormonal variations of menopause can increase stress and desires for comfort. “I always recommend omega-3, via fatty fish like sardines, mackerel or herring, or in the form of supplements.“, explains the dietitian.
She adds: “Magnesium in the evening helps relax the nervous system and promotes good sleep. You can also use rhodiola or saffron to relieve stress, which reduces emotional sugar cravings.”
Take care of your sleep to quell your sugar cravings
Finally, lack of sleep disrupts hunger hormones. “Lack of sleep increases ghrelin, the hormone that stimulates appetite, and increases cortisol, a hyperglycemic hormone. It’s a vicious circle.” warns our expert.
To remedy this, she advises supporting sleep with magnesium, and occasionally a low dose of melatonin when the nights are too short.
She recalls the importance of key nutrients: “Chromium deficiency increases sugar cravings. Chromium, zinc and B vitamins support energy metabolism and the thyroid. It is therefore necessary to check that there is no deficit at this pivotal period of life. At menopause, it is not a question of banishing sugar, but of understanding the hormonal mechanisms that increase the desire for it.she concludes.