Why Breastfeeding Increases Sugar Cravings
If you’re constantly craving something sweet while breastfeeding, you’re not alone. And it’s not just a random craving, it’s biology.
Breastfeeding burns around 500 extra calories per day, which puts a huge demand on your body. That energy burn, along with the hormone oxytocin (which increases insulin sensitivity), can lead to dips in blood sugar, triggering strong cravings for sugar as your body looks for a quick energy boost. But here’s the catch: sugary snacks give you a temporary high, only to leave you crashing and hungrier than before.
The Science Behind Sugar Cravings
When your blood sugar drops, your brain sends signals to get it back up fast. The easiest way? Sugar. It’s a quick energy source that your body processes rapidly. But those quick fixes can set off a cycle of spikes and crashes, leaving you more exhausted and craving even more sugar.
On top of that, oxytocin, the hormone that helps with milk production, also affects how your body processes blood sugar. It can make your insulin more sensitive, causing more frequent fluctuations in blood sugar levels. This is why sugar cravings while breastfeeding can feel even more intense than usual. Your body is working overtime to support both you and your baby, which means it needs a steady stream of fuel to keep up.
But instead of reaching for quick sugar fixes that lead to energy crashes, there are better ways to satisfy cravings and keep energy levels stable.
Smarter Snack Choices for Sustained Energy
Instead of grabbing a sugary snack that leaves you feeling drained an hour later, focus on foods that give your body long-lasting fuel. Here’s what actually helps:
✅ Slow-burning carbs – Oats, flaxseed, whole grains, and fiber-rich foods help maintain steady blood sugar levels.
✅ Protein and healthy fats – Nuts, seeds, nut butters, and avocado provide sustained energy and keep you full longer.
✅ Natural sweeteners – Dates, honey, and fruit satisfy your sweet tooth without the rapid blood sugar crash of refined sugar.
✅ Hydrating snacks – Smoothies, yogurt, and water-rich fruits like berries and watermelon keep you hydrated, which is essential for milk production and overall energy levels.
4 Quick & Easy Snack Recipes
If you’re in need of easy, nourishing snacks to keep your energy steady, try these simple options:
🥜 No Bake Energy Bites
A great make-ahead snack that’s packed with protein, fiber, and natural sweetness.
- 1 cup oats
- ½ cup peanut butter
- ¼ cup honey or maple syrup
- ¼ cup flaxseed
- ¼ cup dark chocolate chips or chopped dates
Mix everything, roll into small balls, and refrigerate. Perfect for grabbing on the go.
🥑 Avocado Toast with Honey & Seeds
This combo provides healthy fats, fiber, and a touch of natural sweetness.
- 1 slice whole grain toast
- ½ mashed avocado
- Drizzle of honey
- Sprinkle of flaxseeds or chia seeds
A balanced snack that keeps you full and energized.
🍓 Greek Yogurt Parfait
A protein-packed snack with probiotics and natural sweetness.
- 1 cup Greek yogurt
- ½ cup mixed berries
- 1 tbsp honey or maple syrup
- ¼ cup granola
Layer everything in a jar or bowl for a quick and satisfying snack.
🍌 Banana Almond Butter Wrap
A portable, nutrient-dense snack that satisfies cravings while keeping energy levels stable.
- 1 whole wheat tortilla
- 1 tbsp almond butter
- 1 banana, sliced
- Sprinkle of cinnamon
Roll up and enjoy a naturally sweet, filling snack.
You Don’t Need to Fight the Cravings, Just Fuel Better
Breastfeeding hunger is real, and sugar cravings aren’t a sign of weakness. Your body isn’t asking for junk, it’s asking for energy. The key is giving it the right kind of fuel.
Instead of getting stuck in a cycle of sugar highs and crashes, focus on nutrient-dense snacks that keep blood sugar steady. Whole foods with a balance of protein, fiber, and healthy fats will help curb cravings and give you the steady energy you need to power through the day.
By choosing smarter snacks, you’re not just feeding your body, you’re supporting your overall well-being. You’re already doing the hard work of feeding your baby - your snacks should work just as hard for you.
