Craving Sugar Isn’t a Failure. It’s a Signal.

Eric & Maleka Beal
2 days ago
3 min read

Here’s What Your Body Is Really Asking For (Especially After 40)

If you’re a Black woman over 40, navigating perimenopause, work-life stress, or health goals that keep getting pushed to the side, there’s a good chance you’ve heard your body whisper (or scream): "I need something sweet."

And here’s what we want you to know: That craving isn’t weakness. It’s a warning sign.

Why You Crave Sugar (And Why It Has Nothing to Do With Willpower)

Sugar cravings are often a response to one or more of the following:

Low blood sugar from skipped meals or imbalanced eating
Chronic stress and high cortisol levels
Hormonal shifts during perimenopause and menopause
Poor sleep, which disrupts hunger and fullness hormones

When your blood sugar crashes, your body panics. The quickest fix? Sugar. It gives you fast energy, but it also sends your insulin on a rollercoaster—leading to more cravings, more crashes, and more fatigue.

Research shows that stress increases cortisol, and elevated cortisol can trigger cravings for high-sugar, high-fat foods. Combined with hormone shifts that reduce insulin sensitivity, Black women over 40 are often left feeling like their body is working against them.

It’s not. It’s asking for better fuel.

The Deeper Connection: Black Women, Sugar, and Chronic Conditions

Here’s the hard truth Black women have some of the highest rates of Type 2 diabetes, hypertension, and obesity in the U.S. According to the CDC, Black adults are more likely to be insulin resistant and more vulnerable to complications from blood sugar dysregulation.

But sugar isn't the enemy. The problem is:

Irregular meals
Lack of fiber and protein
Chronic stress left unchecked
Highly processed, nutrient-poor foods disguised as "healthy"

When cravings hit, it’s often your body calling for nourishment, not more restriction.

5 BetterChoices to Manage and Reduce Sugar Cravings

1. Eat within 60-90 minutes of waking. Skipping breakfast or surviving on coffee sets up a blood sugar crash that leads to cravings. Aim for protein + fiber + healthy fat (ex: a veggie omelet with avocado and a side of fruit).

2. Stop skipping meals. Every time you wait too long to eat, you increase cortisol, decrease energy, and set yourself up to binge. Regular meals = stable mood, steady cravings.

3. Swap out sugary triggers with culturally relevant options. Instead of sweet tea, try herbal tea with a splash of honey and lemon. Replace white rice with a mix of brown rice and cauliflower rice. Bake sweet potatoes instead of reaching for baked goods. It’s not about restriction, it’s about smarter swaps.

4. Add more fiber and protein to your meals. This combo slows digestion, stabilizes blood sugar, and keeps you full longer. Think: grilled salmon over greens with roasted plantains, or a smoothie with protein powder, greens, and frozen berries.

5. Hydrate and rest. Dehydration often disguises itself as hunger. And poor sleep increases ghrelin (your hunger hormone). Prioritize water and quality rest like your health depends on it, because it does.