If you’re pregnant and can’t stop thinking about sweets like ice cream, chocolate, or cookies, you’re not alone. Sweet pregnancy cravings are very common and happen to many moms-to-be.
You might wonder if these cravings are normal, if they’re your body’s way of signaling a nutritional need, or if they hint at something deeper, like your baby’s gender or potential health concerns.
In this guide, we’ll explore why sweet cravings occur during pregnancy, debunk common myths, and share tips for enjoying your favorite treats while staying balanced and healthy.
Why Do I Have Sweet Cravings During Pregnancy?
Pregnancy sweet cravings are incredibly common, but what’s behind them? Several factors could be at play, and it’s not unusual for more than one to influence your cravings. Here’s a breakdown of the most common reasons behind those sugar cravings:
1. Increased Calorie Needs
Growing a baby requires a lot of energy! If your body isn’t getting enough calories, you might find yourself craving sweets or feeling hungrier overall.
Calorie needs vary by individual and trimester, but a reliable way to address this is by eating consistent, filling meals and snacks throughout the day. Skipping meals or restricting calories isn’t recommended during pregnancy—you and your baby need a steady supply of nutrients and energy.
2. Not Enough Protein
A lack of protein in your diet can also trigger sugar cravings. Protein helps you stay full and satisfied, and without enough of it, your body may signal it needs quick energy from sugary or carb-heavy foods. For more information on protein during pregnancy, read this blog post!
To curb these cravings, aim to consume 20-30g of protein at all three meals, and around 8-10g of protein at snacks. Incorporating protein-rich options like pregnant protein shakes can be a convenient way to meet your needs while keeping cravings in check.
While carbohydrates are an essential energy source, prioritizing protein ensures your body gets what it needs to sustain pregnancy.
3. Unbalanced Blood Sugar
Fluctuating blood sugar levels are another common cause of sweet cravings. When blood sugar dips, your body seeks a fast energy boost—often in the form of sugar.
To keep your blood sugar steady:
- Start your day with a nutrient-dense breakfast within an hour of waking.
- Eat meals and snacks every 3-4 hours.
- Avoid habits that cause blood sugar spikes, like grazing all day, consuming sugary drinks, or skipping protein and fiber at meals.
Balanced blood sugar can reduce sugar cravings and help you feel energized throughout the day. If you’re looking for breakfast ideas that help maintain steady blood sugar levels, check out 15 Breakfast Ideas for Gestational Diabetes.
4. Dehydration
Cravings for sweets can sometimes signal dehydration. Drinking enough water—about 100 ounces daily—may help reduce your cravings. Sip water steadily throughout the day instead of consuming large amounts all at once. In addition to water, drinks like coconut water can be a refreshing way to stay hydrated.
5. Hormonal Changes
Pregnancy hormones are notorious for causing all kinds of changes in your body, including your sense of taste. Even if you didn’t have a sweet tooth before pregnancy, hormonal shifts can make sugary foods more appealing.
6. Psychological and Emotional Factors
Don’t underestimate the role of emotions in your pregnancy cravings. Stress, boredom, and other emotional triggers can subconsciously influence what you crave. Pregnancy is a time of heightened emotions, and food—especially sweets—can offer comfort.
Take some time to reflect:
- Did sweets serve as comfort during stressful times in the past (think cookies from Grandma or candy during late-night study sessions)?
- Are there emotional needs you might be trying to meet with food?
Cravings tied to emotions don’t mean you need to avoid sweets altogether, but understanding their root cause can help you approach them mindfully. While food can offer comfort, it shouldn’t be your primary way of coping with stress or emotions.
Debunking Common Myths About Sweet Pregnancy Cravings
Do Cravings Indicate Your Baby’s Gender?
“If you’re craving sweets, it means your baby is a girl, and if you’re craving salty or savory things, it means you’re having a boy, right?”
While this is a fun old wives’ tale and something you might hear anecdotally, there’s no scientific evidence to support these claims. Cravings don’t reveal your baby’s gender(1) though it would be nice if it were that simple!
Instead, food cravings during pregnancy are more likely tied to physiological changes, hormonal shifts, or even emotional factors.
Does Craving Sweets Increase Your Risk of Gestational Diabetes?
This is another myth. Gestational diabetes is primarily influenced by factors like genetics, pre-existing insulin resistance, and how your body processes glucose during pregnancy—not by having a sweet tooth(2).
That said, regularly consuming too many sugary treats without balancing them with nutrient-rich foods could contribute to blood sugar imbalances. Moderation and mindful choices are key to supporting your health during pregnancy while still enjoying your favorite desserts.
Need some specific ideas for gestational diabetes desserts? Check here!
Is Craving Sweets Unhealthy for Your Baby?
It’s so easy to feel mom guilt over every craving or food decision during pregnancy. But let me reassure you: craving sweets isn’t inherently unhealthy for your baby(3). Your baby’s health depends more on your overall nutrient intake, hydration, and balance in your diet, not on an occasional craving.
Craving sweets doesn’t automatically mean you’re putting your baby at risk. As long as you’re eating a balanced diet with plenty of nutrients and not overindulging in sugary foods, your baby’s health remains unaffected.So there is no need to feel guilty about enjoying some sweets when the craving strikes.
Is It Bad to Eat Sweets During Pregnancy?
In short, no. There’s nothing wrong with enjoying sweet treats during pregnancy. However, there are a couple of key considerations to keep in mind.
Displacement of Other Nutrients
If your diet becomes too high in sweets, added sugars, and refined carbohydrates, it may crowd out other essential nutrients. Diets rich in sugar and refined sweets often leave less room for nutrient-dense foods like fruits, vegetables, proteins, and whole grains—all of which are vital for a healthy pregnancy.
That’s why it’s important to focus on balance and prioritize nutrient-dense foods. While there’s absolutely room for sweets in a healthy pregnancy diet, they should complement your nutrition rather than form its foundation.
What To Do If I’m Overeating Sweets
Okay, the craving hits, you honor it, but then you can’t stop eating. Now what?
Look Into the Why
Start by reflecting on why this might have happened. Check out the list of reasons for cravings mentioned earlier—did any of them resonate?
Was it something about today? For example, did you skip your afternoon snack, leaving yourself overly hungry? That happened to me frequently until I found a solution. If that’s the case, your sweet treat didn’t stand a chance—your body needed calories, and biology kicked in.
Or maybe your day was especially stressful, and eating felt comforting. Perhaps you were distracted, watching Gilmore Girls for the 10th time, and didn’t notice how much you ate until the package of Oreos was gone.
The key is to get curious. What led to overeating? What do you think contributed to it? Identifying the “why” can be incredibly helpful for navigating similar situations in the future.
Guilt About Eating Sweets During Pregnancy
It’s easy to feel guilty about overeating or feeling out of control with food, especially during pregnancy. But taking time to understand the reasons behind your eating can help you approach yourself with compassion.
If this is happening, remind yourself that you’re likely not doing it on purpose. Speak to yourself as kindly as you would a close friend. Pregnancy is challenging, and caring for yourself in this new season can be hard.
If you feel that your eating behaviors may be crossing into disordered tendencies, it’s important to seek help. Reach out to your healthcare provider or consult a registered dietitian who specializes in eating disorders. They can provide insights and strategies tailored to your unique situation.
What To Eat To Manage Sweet Pregnancy Cravings
Check Your Nutritional Boxes
It’s essential to make sure your nutritional basics are covered. This means drinking enough water, getting enough protein, and incorporating plenty of fruits and vegetables into your diet daily. Regular meals and snacks are key to maintaining steady blood sugar levels and avoiding any unnecessary sugar cravings.
To ensure you’re meeting your nutritional needs and keeping blood sugar stable, choosing balanced meals is key. For some great meal ideas that align with blood sugar management, take a look at 15 Breakfast Ideas for Gestational Diabetes.
Satisfy That Craving!
Sweet pregnancy cravings are completely normal during pregnancy, and there’s nothing wrong with indulging every now and then. Whether it’s a Chick-fil-A milkshake (a personal craving of mine) or a refreshing, sweet lemonade, sometimes the best thing you can do is listen to your body and enjoy what you’re craving.
Trying to suppress a craving often leads to a cycle of eating things you don’t actually want, and it may still leave you wanting that initial treat.
For example, you might crave ice cream but feel guilty about it, so you opt for fruit instead. After that, you may munch on chips, nuts, or even a piece of candy—yet you’re still thinking about ice cream. Eventually, you give in, and you likely don’t feel good about it.
It’s often easier to honor the craving right away than to play the guessing game with your body and end up overindulging later. So, when the craving hits, enjoy it without guilt the first time!
This relates to a phenomenon called the restrict-binge cycle. When you restrict a food you desire, you’re more likely to binge on it when you finally allow yourself to have it (4). By practicing moderation and listening to your body, you can avoid this cycle and maintain a healthy relationship with food.
Eat Mindfully
Food is meant to nourish us and bring joy. However, it’s tough to enjoy food if you’re eating on autopilot. When distracted, you might savor the first few bites and then lose interest, which can leave you feeling unsatisfied.
Mindful eating is the practice of focusing on your food, eating slowly, and enjoying each bite. This approach not only enhances your enjoyment but also benefits your digestion and overall health.
Taking the time to savor your food can help you feel more satisfied and content, making it easier to maintain a balanced diet throughout pregnancy.
A Note on PICA
While most pregnancy cravings are normal, if you find yourself craving non-food items—such as dirt, clay, chalk, or excessive amounts of ice—be sure to consult with your healthcare provider.
These cravings may be a sign of PICA, a condition often linked to iron-deficiency anemia, which can impact your pregnancy’s health.
The Bottom Line
Sweet pregnancy cravings are completely normal and often linked to factors like increased calorie needs, hormonal changes, or emotional triggers. While myths about cravings revealing your baby’s gender or increasing your risk of gestational diabetes persist, they’re not supported by science.
The key to navigating sweet cravings is balance—enjoy your favorite treats mindfully while ensuring your diet includes plenty of nutrient-dense foods like protein, fruits, vegetables, and whole grains.
By listening to your body’s needs and approaching cravings with curiosity and compassion, you can maintain a healthy and satisfying relationship with food during pregnancy.
FAQs
- Is it normal to crave sweets during pregnancy?
Yes, craving sweets during pregnancy is very common! Hormonal changes, increased calorie needs, fluctuating blood sugar levels, and emotional factors can all contribute to sweet cravings.
As long as you’re maintaining a balanced diet and listening to your body’s needs, there’s no need to worry about having a sweet treat.
- Can sugar cravings mean I’m having a boy or a girl?
No, sugar cravings don’t indicate your baby’s gender. The idea that sweet cravings mean you’re having a girl and salty cravings mean you’re having a boy is a fun old wives’ tale, but there’s no scientific evidence to support it.
Cravings are more likely linked to hormonal changes, nutritional needs, or emotional factors during pregnancy.
- Why do I want sweets all the time when I’m pregnant?
Craving sweets during pregnancy is common and can be caused by several factors. These include increased calorie needs, a lack of protein, fluctuating blood sugar levels, dehydration, hormonal changes, and even emotional triggers like stress or comfort-seeking.
Your body might also crave quick energy from sugary foods when it feels depleted. Paying attention to your overall nutrition, staying hydrated, and balancing meals with protein, fiber, and healthy fats can help manage sweet cravings.
- How can I balance sweet cravings with a healthy diet during pregnancy?
To balance sweet cravings with a healthy diet, start by covering your nutritional basics—stay hydrated, eat plenty of protein, include fruits and vegetables daily, and have regular meals and snacks to maintain stable blood sugar levels.
When a craving hits, enjoy the sweet treat you’re craving without guilt but in moderation. Prioritize mindful eating by savoring each bite and eating slowly to enhance satisfaction. By focusing on balance and variety, you can enjoy sweets as part of a well-rounded, nutrient-rich diet.
- Should I be worried if I’m eating too many sweets while pregnant?
Eating sweets sometimes is perfectly normal and not a cause for concern, but consistently consuming too many sugary foods may displace important nutrients your body needs during pregnancy.
It’s important to focus on balance—ensure you’re eating a variety of nutrient-dense foods like fruits, vegetables, proteins, and whole grains alongside your sweet treats.
If you feel out of control with sweets or find that your diet is becoming unbalanced, reflect on potential triggers like hunger, stress, or blood sugar fluctuations. Don’t hesitate to reach out to a healthcare provider or registered dietitian for personalized support if needed.