Why Am I Craving Carbs? Expert Tips to Quiet Food Noise And Block Weight Gain from Menopause
Experts agree you don't have to cut calories or swear off certain foods to shed pounds
It happens innocently enough. You reach for a few potato chips to snack on. Then you add a granola bar, because you still feel hungry. To top it off, a few cookies to soothe your sweet tooth—for a moment. Before you know it, you’ve run through a lineup of snacks, but you’re still not satisfied. What gives? If you’re wondering, “Why am I craving carbs all the time?” you’re certainly not alone, especially if you’re going through menopause or perimenopause (the transitional period into menopause).
“Low estrogen levels decrease the concentration of another hormone called cholecystokinin, which helps to suppress appetite,” explains Elizabeth M. Ward, MS, RDN, a registered dietitian and co-author of The Menopause Diet Plan: A Natural Guide to Managing Hormones, Health and Happiness. “As a result, when estrogen levels dip during perimenopause, women may feel less eating satisfaction, which can increase cravings.”
Overindulging in carbs can worsen food cravings
Craving carbohydrates—then giving into temptation—can be part of a vicious cycle. Why? You may feel temporarily rewarded when you indulge in carbs, which can reinforce the habit.
Woman's World Answers
“Highly refined carbohydrates, found in foods such as chips, candy and ice cream, are digested quickly,” says Ward. “That means blood glucose levels go up very soon after eating highly refined carbohydrates, resulting in an energy boost. But soon those carbs are digested and your blood glucose may drop very quickly, leaving you hungry again.”
Mood changes or low energy during perimenopause or menopause can also cause you to crave carb-heavy foods simply because they are comforting, adds Ward. Over time, this can add excess calories to your diet as you find yourself constantly snacking on carb-rich junk food (often with lots of added sugar).
Are you hungry or just craving carbs?
If you just finished a satisfying meal, but you’re still thinking about foods with highly refined carbohydrates like chocolate, chips or candy, that’s a tell-tale sign that you’re experiencing a food craving, says Ward.
“Another sign is that something aggravating happened or you’ve been feeling stressed for days and all you can do is think about soothing your feelings with carbohydrate-rich foods,” she adds. This is a common phenomenon better known as emotional eating or stress eating. (Learn about how this can happen with sugar cravings, too.)
How to stop food cravings during menopause
If you feel like you’re constantly craving carbs, these smart tips can help break the cycle. The result: You can still enjoy your favorite fare while keeping your blood sugar levels steady and your mood and energy up.
Don’t cut calories
After overloading on carbs, you may feel inclined to scale back on food overall. However, this could make your cravings even worse.
“Aim to steady your blood glucose levels to reduce cravings and never get too hungry,” says Ward. “Include healthy fats and fiber at every meal and snack, because they help regulate insulin levels and keep you on an even keel.” Healthy fats include avocado, nuts and chia seeds, for example, while fiber-rich foods include berries, broccoli and chickpeas.
We sometimes restrict calories because we experience weight gain while entering menopause, but it’s possible to dodge extra pounds and feel satisfied at the same time. “Plan healthy snacks ahead of time, like a handful of shelled pistachios or roasted edamame beans, which have protein and fiber,” adds Ward.
Give into cravings (in moderation)
It sounds counterintuitive, but if you find yourself asking “Why am I craving carbs so much?” remember that it’s okay to enjoy them—just aim to do so in moderation.
“Don’t deprive yourself of the foods you crave,” says Ward. “It’s okay to eat because it’s pleasurable, but work in smaller portions.” If you restrict yourself too much, your cravings may increase and lead to overindulging.
For instance, instead of keeping a gallon of ice cream in the freezer, purchase single-serve ice cream bars when you have a hankering for a sweet treat. Or instead of a large bag of chips, opt for 1-ounce packages or simply fill reusable bags with single-serve portions from a larger bag. This helps you satisfy your craving without feeling guilty or constantly hungry.
You can also try mixing the treat you’re craving with fiber-rich foods. “A tablespoon of chocolate chips with two tablespoons each of raisins and peanuts may be just as satisfying as a handful of chocolate chips,” says Ward.
Squeeze in some movement
If you tend to eat carbs when you’re stressed or overwhelmed, making time for a short stroll may be the answer for how to stop food cravings. “Exercising regularly and getting adequate sleep helps reduce the stress that makes you crave comfort foods,” says Ward. Plus, it’s a healthier way of boosting your mood than binge eating carbs.
“Highly-refined carbohydrate foods trigger the release of dopamine in our brains, which results in feelings of pleasure,” says Ward. “In the long run, a steady intake of these foods tends to dull the effect on dopamine and can add excess calories to the diet.”
The good news: There’s strong evidence that exercise can increase dopamine levels and is a helpful approach for both preventing and treating mental health conditions, according to a 2021 study in the journal Brain Sciences.
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