Does Sugar Cause Hot Flashes?
- Rebecca Snow, MS, CNS, LDN, RH
- 2 days ago
- 5 min read
The answer is YES and NO. Let me explain.
Sugar is found in many forms.
Sugar is found in all carbohydrates, including fruit, vegetables, dairy, and grains. These sugars are called intrinsic sugars because they are naturally occurring in whole foods. The sugars in whole foods are bound up with complex carbohydrates and fiber. They are also accompanied by vitamins, minerals, and antioxidants.
When you eat a whole food like an apple that contains sugar, the sugar is absorbed more slowly because of the fiber in the apple. Apples also contain antioxidants like carotenoids and polyphenols that improve the function of insulin receptors on the cell membrane and help glucose work more efficiently. They also contain vitamins and minerals that support metabolism.
Sugar in whole foods is like one note in a symphony.
Even if one note is slightly off tune, you can't hear it because the other notes are beautiful and melodic. In other words, when we eat sugar naturally found in the symphony of whole foods, our body responds positively.
Research shows that diets rich in whole plant foods like fruits and vegetables are associated with fewer hot flashes and lower symptom intensity. Research on the Mediterranean-style diet also shows a correlation with a lower incidence of hot flashes, although the overall evidence comes from smaller studies (Herber-Gast & Mishra, 2013; Noll et al., 2021). In a cross-sectional study, women with the highest vegetable intake reported better mood, better sleep, fewer hot flashes, and a better quality of life (Noll et al., 2022).
The only time intrinsic sugars could potentially make hot flashes worse is when you remove the fiber. Take fruit juice, for instance. You have extracted the sugars from the fruit while eliminating the fiber, so those sugars are absorbed into the bloodstream much more rapidly.
Why?
Because fruit juice can spike blood sugar. There is a correlation between blood sugar dysregulation and hot flashes in longitudinal research. This type of research follows a group of people over a long period of time. In this instance, we can ask does sugar cause hot flashes?
Let's look at the evidence.
The SWAN study analyzed 704 women and found that higher fasting insulin at age 47 predicted an earlier onset of hot flashes and night sweats, as well as greater severity and longer duration. In other words, women with higher fasting insulin experienced more severe hot flashes that lasted longer (Athar et al., 2026).
Most doctors don't routinely test fasting insulin. You can ask for this blood marker the next time you have a physical. It is a more sensitive and earlier marker of insulin resistance than glucose or hemoglobin A1C (HbA1c).
In contrast to intrinsic sugars, there are added sugars in our food supply.
Added sugars are simple sugars added to food. This could be a packet of sugar stirred into your coffee or maple syrup poured over your pancakes. Those are added sugars you're aware of. There are also added sugars you may not realize are in packaged and processed foods.
Look at the ingredient list to find added sugars. Any ingredient ending in "-ose," any "syrup," any "nectar," any "juice concentrate," or anything labeled sugar or sweetener is an added sugar. Even honey, molasses, and maple syrup are considered added sugars when they are added to foods.
Added sugars are associated with a greater risk of hot flashes. A cross-sectional study found that women with the highest intake of processed foods experienced greater hot flash intensity. Higher intake of sugar-sweetened beverages was also associated with worse memory and more somatic symptoms (Noll et al., 2022).
Let's compare two food labels.
Take the RXBAR Chocolate Sea Salt bar. It contains 12 grams of protein, 5 grams of fiber, and 13 grams of total sugar. That is a fair amount of sugar. However, it contains zero grams of added sugar because all of the sugar comes from dried dates. The ingredient list confirms this. As an aside, I also like how simple the ingredient list is.
Now compare that to the MacroBar Heartwarming Retreat - Oatmeal Chocolate Chip. This bar contains 260 calories, 12 grams of protein, and 3 grams of fiber. It has 9 grams of total sugar and all 9 grams are added sugar. That means every gram of sugar in the bar has been added during processing.
When you look at the ingredient list, you'll notice the very first ingredient ends with the word "syrup," which tells you it's an added sugar. Personally, I don't like seeing added sugar listed among the first five ingredients of any food.
Between these two bars, I prefer the RXBAR. It has more fiber, a higher protein-to-calorie ratio, a simpler ingredient list, and all of its sugars are intrinsic rather than added. The intrinsic sugar comes from dates, which are also a great phytoestrogen-rich food.
So, let's circle back to your question...
Can sugar cause hot flashes?
Yes. When sugar is added to foods or consumed as part of ultra-processed foods, it is associated with a greater risk and severity of hot flashes.
No. Intrinsic sugars found naturally in whole fruits and vegetables are associated with better metabolic health and may actually help reduce hot flashes, especially when those foods are eaten whole, with their natural fiber intact.
Rebecca Snow, MS, CNS, LDN, RH(AHG): Rebecca’s journey with herbal medicine began in 1997, sparking a lifelong passion for healing with plants. With over 23 years of clinical experience, Rebecca is a thought leader in the field. She specializes in chronic conditions and supporting women through menopause. Her mission is to empower women to embrace this stage of life with nutrition and lifestyle strategies that make the years ahead vibrant and healthy.
References:
Athar, F., Gregory, S., Houston, E. J., & Templeman, N. M. (2026). Insulin Levels Early in Perimenopause Inform Vasomotor Symptom Incidence Across the Menopausal Transition. The Journal of clinical endocrinology and metabolism, 111(6), e1544–e1553. https://doi.org/10.1210/clinem/dgaf699
Herber-Gast, G. C., & Mishra, G. D. (2013). Fruit, Mediterranean-style, and high-fat and -sugar diets are associated with the risk of night sweats and hot flushes in midlife: results from a prospective cohort study. The American journal of clinical nutrition, 97(5), 1092–1099. https://doi.org/10.3945/ajcn.112.049965
Noll, P. R. E. S., Campos, C. A. S., Leone, C., Zangirolami-Raimundo, J., Noll, M., Baracat, E. C., Júnior, J. M. S., & Sorpreso, I. C. E. (2021). Dietary intake and menopausal symptoms in postmenopausal women: a systematic review. Climacteric: the journal of the International Menopause Society, 24(2), 128–138. https://doi.org/10.1080/13697137.2020.1828854
Santoro, N., & Sutton-Tyrrell, K. (2011). The SWAN song: Study of Women's Health Across the Nation's recurring themes. Obstetrics and gynecology clinics of North America, 38(3), 417–423. https://doi.org/10.1016/j.ogc.2011.05.001
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