Going through perimenopause or menopause and suddenly feel like your cravings are out of control? You’re not imagining it — and it’s not a willpower problem.
The hormonal shifts of perimenopause directly affect how your body manages blood sugar, which means the strategies that worked for you in your 30s may no longer cut it. Here’s what’s actually going on, and four simple habits that make a real difference.
Why Do Cravings Get Worse During Perimenopause and Menopause?
The short answer: insulin resistance.
As oestrogen declines during perimenopause and menopause, your body becomes less efficient at using insulin to keep blood sugar levels stable. This is called insulin resistance, and it’s extremely common in this stage of life. When your blood sugar swings up and down instead of staying steady, you get intense cravings — particularly for sugar and refined carbohydrates — along with energy crashes, mood dips, and that relentless 3pm hunger that feels impossible to ignore.
This is not a character flaw. It’s a physiological response to a hormonal shift. And once you understand what’s driving it, you can actually do something about it.
Does Menopause Cause Insulin Resistance?
Yes, and it’s more common than most people realise. Research shows that the drop in oestrogen during perimenopause and menopause impairs insulin sensitivity, making it harder for cells to absorb glucose from the bloodstream. The result is blood sugar that spikes higher after meals and drops lower between them — the “blood sugar rollercoaster” that drives cravings, fatigue, and difficulty concentrating.
Managing blood sugar during menopause isn’t just about cravings. Stable blood sugar also supports hormone balance, mood, sleep quality, and long-term cardiovascular health.
4 Habits That Keep Blood Sugar (and Cravings) Stable During Menopause
These aren’t dramatic overhauls. They’re small, consistent changes that have a meaningful impact on how you feel day to day.
1. Start the Day With a High-Protein, High-Fibre Breakfast
Aim for 20–30g of protein and at least 10g of fibre at breakfast. This combination slows glucose absorption, keeps you fuller for longer, and sets your blood sugar up for a stable day rather than a rollercoaster one.
In practice, this looks like a chickpea and egg shakshuka with cottage cheese, or a Greek yoghurt bowl with berries, peanut butter, honey, and chia seeds. Both hit the protein and fibre targets without being complicated or time-consuming.
2. Take a 5-Minute Walk After Lunch
Nothing fancy. A quick loop around the block, or a stroll while you’re on the phone. Movement after eating helps your muscles absorb glucose from the bloodstream more efficiently, blunting the post-meal blood sugar spike. It also clears your head — which is a genuinely useful bonus when brain fog is part of what you’re dealing with.
Research supports even brief post-meal walks (5–10 minutes) as effective for improving blood sugar response. You don’t need a gym membership or a formal exercise programme for this one.
3. Dress Up Your Carbs With Protein and Fat
No more sad, lonely pieces of toast. Pairing carbohydrates with protein and fat slows their digestion and reduces the blood sugar spike that follows. In practice, this means adding something like peanut butter, nuts, eggs, avocado, or tuna to whatever you’re eating.
Balance beats restriction every time — especially during menopause, when cutting out food groups tends to backfire by driving stronger cravings and more chaotic eating patterns.
4. Don’t Skip Meals
Skipping meals might seem like a reasonable way to manage calories or simplify your day, but it tends to backfire badly during perimenopause. When you go too long without eating, blood sugar drops, cortisol rises, and by the time you do eat you’re likely to reach for whatever is fastest and most intensely satisfying — which is rarely what you’d have chosen if you weren’t ravenous.
A practical fix: prep easy snacks and have at least one meal component ready to go for the week ahead. You don’t need elaborate meal prep — just enough to ensure you’re never completely running on empty.
What Should Women Eat During Perimenopause to Reduce Cravings?
The most effective dietary approach for managing cravings during perimenopause focuses on blood sugar stability rather than restriction. That means:
- Prioritising protein at every meal (especially breakfast)
- Including fibre-rich foods like legumes, vegetables, oats, and fruit
- Pairing carbohydrates with protein and fat rather than eating them alone
- Eating regularly — skipping meals tends to make cravings worse, not better
- Choosing whole foods over ultra-processed options where possible, without turning it into an all-or-nothing rule
This isn’t about eating perfectly. It’s about creating enough structure that your blood sugar stays stable and your body isn’t constantly pushing you towards high-sugar, high-fat foods as a quick fix.
Does Exercise Help With Menopause Cravings?
Yes — and it doesn’t need to be intense to be effective. Regular movement improves insulin sensitivity, which directly addresses one of the key drivers of cravings during menopause. A brisk 30-minute walk most days, combined with some resistance training two to three times a week, supports blood sugar regulation, muscle mass (which declines with oestrogen), and mood.
The short post-meal walk described above is a good starting point if you’re not currently active. Even five minutes makes a measurable difference.
Frequently Asked Questions
Why am I suddenly craving sugar in my 40s and 50s? The most likely explanation is the insulin resistance that commonly develops during perimenopause and menopause. As oestrogen drops, your body has a harder time keeping blood sugar stable, which drives intense cravings — particularly for sugar and refined carbohydrates. Managing blood sugar through diet and movement is the most effective response.
Does perimenopause cause blood sugar problems? Yes, declining oestrogen impairs insulin sensitivity, making it more difficult for your cells to absorb glucose efficiently. This can cause blood sugar to fluctuate more than it used to, contributing to cravings, energy crashes, mood changes, and difficulty concentrating.
What is the best breakfast for menopause cravings? A breakfast high in protein (20–30g) and fibre (at least 10g) is the most effective approach for managing cravings through the day. Good options include eggs with vegetables and legumes, Greek yoghurt with berries and seeds, or cottage cheese with fruit and nuts. The goal is to slow glucose absorption and keep blood sugar stable from the start of the day.
Why do I get intense cravings at 3pm during menopause? The 3pm craving is usually a blood sugar crash — a sign that your blood sugar dropped too low, often because of skipping breakfast, eating a low-protein lunch, or going too long without food. Eating regular meals with protein and fibre, and not skipping lunch, is the most effective way to prevent it.
Is it normal to feel hungrier during perimenopause? Yes. Hormonal changes during perimenopause affect appetite-regulating hormones including leptin and ghrelin, in addition to disrupting blood sugar regulation. Increased hunger or more intense cravings are a common and legitimate physiological response — not a failure of willpower.
The Bottom Line
Cravings and blood sugar instability during perimenopause and menopause are driven by real hormonal changes, not a lack of discipline. The good news is that relatively small, consistent shifts — a protein-rich breakfast, a short walk after lunch, pairing your carbs, not skipping meals — make a genuine difference to how you feel day to day.
If you want a complete guide to managing your nutrition during menopause, I’ve put everything together in one practical resource.
Download the free Menopause Nutrition Guide →
Lyndi Cohen is an Accredited Practising Dietitian (APD), Credentialed Diabetes Educator, bestselling author, and resident nutritionist on Channel 9’s Today Show. She is the founder of The Nude Nutritionist and co-founder of Fearless Swimwear.
