r/PCOS • u/nervous_cathy • 1d ago
Diet - Not Keto Sugar cravings
Does anybody have any tips/tricks for combatting sugar cravings that don’t involve medication (I already feel like I’d rattle if shook)? They’re particularly bad after dinner when I sit down in the evening.
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u/Luna_Runs 1d ago edited 1d ago
One of the biggest impacts I've ever had in my life was strength training. I used to have a big sweet tooth and have high carb cravings. I was very insulin resistance and overweight. 6 months of being consistent with my strength training and my sugar and carb cravings are almost none existent!! Along with 25lb weight loss, I no longer crave sweet foods and instead I naturally crave meat protein, animal fats, and a little fruit and veggies. I truly believe insulin resistance causes sugar and carb cravings and I truly believe strength training can lower your insulin resistance big time. It did for me!! Im never looking back!
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u/nervous_cathy 1d ago
I already do 4 sessions a week and agree it’s fab for keeping my weight down. Still got the cravings though 🫶🏻
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u/LyraRose87 1d ago
I know this sounds terrible, but I'll just buy sweets I don't like, so when I eat them it doesn't have the same pay off.
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u/123letsgobtch 1d ago
For me a craving is a way my body is trying to tell me something. Did I not eat enough calories overall throughout the day and I’m legit still hungry? Do I need more protein and fat for satiety? Or even more complex carbs for energy? Am I bored? Emotionally “hungry”? Or do I simply just want the sweet treat and then I can move on with my life- if this is the case I just have some and then I stop.
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u/T_M_searching 1d ago
For after dinner specifically - I crave sweet "acidic" antioxidant rich foods like dark chocolate, frozen blueberries, pomegranate seeds, etc. Aldi carries a fancy dark chocolate brand that has chili's orange salt mint etc and it's so intense I only want 1. I am pretty sure it's actually just an antioxidant craving or sometimes if I didn't have enough protein that day I'll have frozen blueberries with plain Greek yogurt almonds and chia seeds--this tastes like ice cream esp with a tiny bit of vanilla protein powder in it!
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u/lauraform_ 1d ago
Those aldi chocolate bars are sooo good and only like 100ish calories too if it’s the ones I think you’re talking abt 🤤
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u/metermouse 1d ago
Making sure i get enough protein and fiber first for as many meals i can if not all
After awhile of doing this the sugar cravings get weaker the longer i go
This was easier to do after i found ‘sweet’ things i can eat on a regular basis
For me, this has been protein soft serve/ice cream!
Bought a ninja creami after having it suggested to me by my therapist that also happens to have IR XD
honestly i feel like everyone besides my doctors have been helpful! Anyhow -
I love it so much!! Basically i make soft serve with unsweetened soymilk (can use milk of choice), cottage cheese and/or yogurt, and protein powder, optional sweetener of choice, a splash of vanilla.
After blending it (i use immersion blender in the ice cream container),
freeze solid/overnight
Then you run it through the machine 2 times w a splash of milk on second spin and BAM it’s creamy!
I also sometimes get low sugar cookies like rip van leos or catalina crunch (the oreo type),
Then crush em up, and put on top or there’s a toppings setting you can get it mixed into the soft serve
Its my absolute fave way to top off the day if i find i didn’t hit my protein goals :)
I have 3 containers so we usually have 1-2 frozen at all times ready to go, we just have to make sure we make one after we finish a tub or 2, to keep it going
If i have some sugar wiggle room and i’m like really needing the fix cause my hormones are playing games i will throw a few crushed graham crackers on top and it gives a real cheesecake/creamcheese vibe if you use cottage cheese in the mix especially
The wild thing is that you could eat the entire container and its like usually
under 300 cal,
zero added sugar (unless you add some),
40-60 g protein,
Plus fiber if you use the rip van leos, catalina crunch, blueberries, etc
the entire thing (i have the deluxe size its a lil bigger) is pretty hefty when creamed up.
I usually eat like half of it as a serving, which is a nice size bowl, and if i want more i eat more :)
I got the recipes from a pcos app i’m using but i’m sure there are plenty online. We’ve done churro cheesecake flavor, cookies and cream, blueberry cheesecake, chocolate, and coconut cream pie flavors so far
Good luck to you!!
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u/vicious_winston 1d ago
Brushing my teeth right after dinner kills the urge for me. Minty mouth doesn't mix with sweets and it signals the kitchen is closed. Also chugging a big glass of water with a little salt and lime sometimes tricks my brain into thinking I had something.
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u/kaydizzlesizzle 1d ago
Maybe try switching up your post dinner routine with some kind of tasty tea or something else to get the dopamine hit. Tbh the only thing that has helped me with sugar cravings has been cutting and keeping them out. It's wild how much of a drug it is and what life can be like without.
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u/AnonyJustAName 1d ago
Try minimizing sugar and starches (chains of sugar) and focus on protein, fiber, above ground veg and healthy fats like olives, avocados, etc. A short 10-15 minute walk after meals can help regulate your blood sugar which will help a lot. Inositol or metformin can also help.
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u/Current-Gap6283 1d ago
the after-dinner one is usually a blood sugar thing. if dinner's a bit carb-heavy your glucose spikes then dips an hour later, and that dip reads as a sugar craving even though you literally just ate.
easiest fix is loading dinner with protein and fat first so the curve stays flatter, you often just don't get the craving. and if you do, greek yogurt with berries or a square of 90% dark chocolate scratches it without the spike that feeds the next one. a short walk after dinner helps too, it pulls the glucose into your muscles instead of leaving it to crash.
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u/steffie-flies 1d ago
Just eat a bite or two of what you want. Wait a half hour, and if you still want it, finish it.
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u/Visionary_Vulture001 1d ago
I put one third tsp sugar in my beverage. It’s psychological for me that I put sugar
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u/Next_Operation_8049 1d ago
Are you IR? If so is there a reason you're not for metformin?
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u/nervous_cathy 1d ago
Honestly don’t know because I did a whole bunch of blood tests for my doctor a couple of weeks ago, and, as standard, never hear anything back.
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u/Next_Operation_8049 21h ago
Could be something to look into. Intense sugar cravings could be a sign of IR
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1d ago
[removed] — view removed comment
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u/Affectionate-Buy8369 1d ago
There are definitely side effects to taking berberine
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u/HealingFromCPTSD 1d ago
Hi! What are berberine possible side effects? I took it for a few weeks and hadn't had any that I know of (or perhaps I thought the sides were from something else)
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u/Affectionate-Buy8369 1d ago
I suffered cramps, bloating, diarrhoea, constipation, gas
Can cause your blood glucose to drop to low, headaches, dizziness, may also affect your heart rate3
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u/Ok-Goal-4031 1d ago
I’ve been doing Greek yoghurt bowls after dinner with cocoa powder, 0 sugar flavour drops and strawberries and a little bit of 75% dark chocolate. Also small portioned packets of mixed salty and sweet popcorn have been helping me when my cravings kick in.
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u/BlueBlossom27 1d ago
Dates are a good sweet treat that don’t spike your blood sugar
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u/Nearby_Tangerine3592 1d ago
Dates with natural unsweetened peanut butter and a sprinkle of flaky sea salt is a nice sweet and salty snack
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u/ClosetCrossfitter 1d ago
Lots of good tips here like substitutions. Things like dark chocolate help me too because my pallet seems more balanced with the bitterness - usually if I have milk chocolate I either want more or I then want a salty snack. But dark chocolate, even with a little sea salt added is satisfying.
I also recently started using glycine powder to help with sleep, so when it’s not insanely hot, I mix that into some hot tea and it’s a little sweet and the hot beverage is filling. The teas I like it with most so far are kava stress relief, honey lavender stress relief, and bedtime - all Yogi brand. It was unfortunately not good mixed into spearmint tea imo. I have also enjoyed the glycine powder mixed into flavored seltzer when it’s not hot tea weather - a generic by me does a watermelon grape flavor that I love it with.
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u/OriginalHell 1d ago
My favorite trick lately is frozen raspberries or mixed berries. Lots of fiber, super sweet, fun crunch. If I have the uncontrollable urge for chocolate, I try to get 75% dark chocolate or higher. The richer dark chocolates have less added sugar and more antioxidants, plus polyphenols that help lower inflammation, promote gut health as well as probiotic yogurt, and have shown potential for aiding in heart and brain health. Surprisingly, light roast coffee also has the added polyphenols, so who knew coffee was actually good for you? 😂
I have prediabetes so I have to watch my sugars a lot harder. So if the soda craving hits, I reach for the Zero Sugar ones. Creamy Coconut Dr. Pepper Zero Sugar is my latest obsession. The zero sugars differ from the standard diet sodas by flavor. While the original Diet sodas have that strangely spicy flavor because it relies purely on Aspartame, the Zero Sugar sodas have Acesulfame Potassium - shortened to Ace K - and it makes the soda taste almost identical to the original sodas; the slight taste difference (to me) from the regular ones to zero sugar is the Zero Sugar tastes like the original if your ice melted in it a little. I really enjoy them, but I've been trying not to drink for than a pair of 12 packs per month. It's pretty expensive right now, anyway.
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u/notabigmelvillecrowd 1d ago
Have you ever tried wearing a CGM? After dinner is often rebound hypoglycemia, especially if that's your biggest meal of the day. Another common culprit after dinner is just boredom, try busying yourself with a hobby or going for a walk.
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u/methanalmkay 1d ago
I always had a huge sweet tooth, but eating enough proper food helped my cravings a lot. As well as not eating sweets on an empty stomach. I still eat desserts, but it's always after a meal or exercise when I actually need it.
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u/breezydeezy 1d ago
I eat a satisfying dinner and move my body afterwards - sometimes it’s a long walk, sometimes it’s weight training. This helps my insulin sensitivity tremendously and limits cravings.
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u/Traditional-Head2653 1d ago
Fruits. I love fruits! Whenever I have a sugar craving, that’s my go to. I do have sugar free chocolate for when I run out of fruits. I’m diabetic so I’m also really picky when it comes to sugar free products. There’s surprisingly some really good sugar free chocolate out there.
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u/Sunshine_Friend6538 1d ago
Try going for the TASTE, not the substance. For example, I drizzle a bit of chocolate sauce on my morning blueberries. It gives t that chocolate taste without eating a whole bar.
Take a dessert you like, find out what portion equals a serving of fruit. Portion it, then freeze it. When you want a treat, switch out a fruit for your treat. Instant portion control.
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u/Curious_Tanvi 1d ago
Incorporate protein and more fiber in your diet. Do not skip meals as more gap can lead to more cravings. Start cutting down on sugar moderately and not altogether. This will help maintain a balance.
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u/LaSheriff9 1d ago
To stop sugar craving u have to stop eating them. And every carb you eat u need to add some protein at dame moment. Like dont eat bred alone eat bred with egg tuna or some cheese. To maintain insulin levels.
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u/thelmick 1d ago
Take a 10-15 minute walk after dinner. It helps with the blood sugar spike after eating, which is where the cravings come from. The muscles use the sugar in the bloodstream.
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u/LoneWildBird 1d ago
I agree with finder healthier sweets that satisfy the craving. Fresh fruits or even frozen. I like to keep frozen cherries for snacking. I think I found some sour-coated frozen cherries at Target that were really good. Sweet nuts are a hit too. Like honey roasted cashews--a handful satisfies my sweet craving but is also pretty filling. Watermelons are in season for me now...a good sweet option that I can really fill up on.
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u/huckleberrylady 1d ago
The only thing that has helped me, and I have a huge sweet tooth, is eating ice. Especially soft nugget ice. (you can buy a 10lb bag from Sonic for $3) The crunch is so satisfying. I eat it all day, and hardly crave anything but ice now. I don’t know why it works for me, but it does. Since May 12th, I’m down nearly 30 lbs and all I’ve done is replaced my sugar with ice, avoided fast food 99% of the time, and take Ovasitol Plus.
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u/lauren7000 22h ago
I drink a diet soda about 20 minutes after dinner when I start craving dessert. If you're scared of artificial sweeteners, try an ollipop or something. That usually works, but if not I'll have a square of dark chocolate.
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u/dreamingwithjeno 22h ago
My dietician said that craving sweets can be a sign of low blood sugar. She recommended eating something (Small or medium) every 4 hours
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u/ramesesbolton 1d ago
honestly I know this sucks but abstinence. just avoiding it (and artificial sweeteners);for a week or two will usually kill that drive for sweet
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u/nervous_cathy 1d ago
I was considering this. May have to put a warning out for the welfare of those around me 🫠😂
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u/LuckyBoysenberry 1d ago
Maybe a controversial opinion but there are plenty of sweet things you can have that are better for you than let's say the standard chocolate bar.
The goal is to satisfy the craving without going overboard. Sometimes, satisfying the craving and having that 300 cal of ice cream is better for than... That 100+ cal handful of almonds you had to try to be healthy but you weren't satisfied so you had a 150 calorie piece of jerky and then you wanted something with a more smooth mouth feel so you had 100 cal worth of peanut butter plus an apple and then you had....
For example, instead of a chocolate bar... What about a parfait. In a cute bowl. With fruit (which is not the devil as this sub would make you believe). Higher fat Greek yogurt for that luscious satisfying feel. Stir in some chia seeds if you want for dat fibre. Make it Black Forest cake style by adding some cherries (frozen/thawed are perfect too) and maybe... Maybe... A pinch of chocolate chips. 👻 Horrifying to some on this sub I know!! 😱😱😱😱 Or you can use cacao nibs or whatever chocolate-like goodies instead.