Why do we crave sugar when we quit alcohol?

Enjoying alcoholic drinks with friends or having a glass or two of wine every now and then are totally normal things to do. However, it could be a case where you find yourself drinking more than you want to, either due to peer pressure or because it helps you relax and escape from the stresses of life for a while. 

So you might be thinking of quitting alcohol or have already been through 'dry January', or perhaps the Lunar New Year festivities earlier in the year have overwhelmed you and you need a break. Giving up alcohol is always a good idea. But you should know that cutting out one vice might lead to you craving for another – sugar. 

You might find yourself reaching for more chocolates or sweet desserts once you've stopped drinking. This is a normal reaction from your body as it's looking to recreate the sensation that alcohol gave you.

Jaclyn Reutens, a dietitian at Aptima Nutrition, explains that alcohol is a significant source of carbohydrate and calories – once you stop it, your body continues to seek out alternatives as a rebound effect. And this results in massive food cravings, often for sweet foods.

Also, alcohol increases the hormones serotonin and dopamine, which are the happy and feel-good hormones. In their absence, the pleasure centre in your brain increases sugar cravings which can also boost the levels of these two hormones, she adds.

Plus, there is also 'transfer addiction' at play here, where you quit an addictive behaviour and replace it with something else. This is when sugar can be the replacement after quitting alcohol. Jaclyn adds that alcohol and sugar react similarly in the brain by increasing the hormones serotonin and dopamine. They often go hand in hand – alcohol withdrawal and sugar addiction. 

“It's important to note that alcohol is more calorific than carbohydrate so it is not true that the person craves carbohydrate after stopping alcohol per se; they crave the calories and the rush of the happy feel-good hormones that alcohol provided,” Jaclyn says. “It is just coincidental that sweet foods containing carbohydrates can also induce the same effects and that sugar gives the same 'high' as alcohol does.”

Benefits of quitting alcohol

It's no surprise that your health improves when you quit alcohol. If you have been binge drinking or enjoying alcohol for many years, your liver might have been affected. The good news is, you can repair liver damage. 

“Alcoholic fatty liver disease is reversible. Your liver can go back to its original role which is to detox the body by toxin removal, metabolising fats and hormone regulation, instead of having to deal with alcohol overload,” says Jaclyn.

Your risk of heart disease is also greatly reduced after you stop drinking because there is less oxidation of bad LDL-cholesterol. Plus, you can lose weight so you'll end up with more energy, feel less sluggish and stronger. 

“Giving up alcohol will also boost your brain power – you become less forgetful, have less or no brain fog and your memory will be improved,” says Jaclyn. “You will be more well-hydrated as alcohol dehydrates you leaving you tired, prone to headaches and joint pain, and at risk of gout attacks.

“And you will sleep better. Slow-wave sleep is associated with improved sleep quality and restfulness. Excessive alcohol intake is associated with chronic sleep disturbance and lowered slow-wave sleep,” she adds. 

Reduce those sugar cravings 

You've made the first step to better health by kicking alcohol from your diet. This is why you need to keep your new sugar cravings under control so that you don't suffer from the adverse impact that consuming too much sugar could have on your health. 

Jaclyn says that these sugar cravings will last as long as you want them to last so make a plan to shorten this time frame. Make active changes as the length of time depends on how you handle it. 

She lists a number of things you can do:

• Make sure to sleep eight hours a night to get enough rest so you do not search for food during the day.
• Be proud of yourself for quitting, celebrate the win and use it to make more progress.
• Create a diet plan with less sugar, more fibre and protein.
• Seek professional support if you still struggle with sugar addiction.
• Engage in physical activity; this will help to reduce sugar cravings. 
• Develop a new set of physical actions such as exercise, read a book you have been putting off, listen to music, learn a new skill or language that requires intensive concentration, do volunteer work. So things that are not food-related.

How to eat healthier

Looking for healthier food options is also important. And the first step is rehydration – Jaclyn recommends drinking at least 2 to 2.5 litres of water a day, spaced out throughout the day. You should also eat five to 10 different kinds of fruits and vegetables a week to achieve a wider variety of health-promoting phytochemicals.

“Go for low-to-medium glycemic index carbs that will give you long-lasting energy so you don’t get energy slumps,” says Jaclyn. “Wholemeal or multigrain breads, brown rice, basmati rice, pasta, unpolished rice, oats, high-fibre cereals, sweet potato and tri-coloured quinoa are some examples.”

Additionally, eating lean protein will help you manage your appetite – eat a wide variety of fish (salmon, snapper, threadfin), leaner cuts of red meat, chicken and pork. Also eat plant-based foods such as tofu, beans, chickpeas and lentils, which have more fibre that can help to control blood sugar spikes and keep you fuller longer, Jaclyn adds.