Why Sugar Cravings Feel Out of Control When You Quit Drinking (And What To Do)
You’ve quit drinking alcohol and now your sugar cravings feel out of control. You’re no longer reaching for a glass of wine but you’re emptying bags of sweets and munching your way through boxes of glazed donuts.
What’s going on?
If you’ve never been a sweet tooth before, intense sugar cravings after quitting alcohol can feel overwhelming. While a little sugar in the early days of sobriety is normal and can be part of the process of going alcohol-free, too much of the sweet stuff just isn’t good for you. Here’s why sugar cravings feel out of control – and what you can do about them.
Why do sugar cravings feel out of control after quitting alcohol?
Sugar cravings after quitting alcohol start in the brain. Eating sweets causes your brain to release dopamine – the reward-based chemical that makes you feel good. Alcohol also gives you a hit of dopamine. When you quit alcohol, your body knows it can reach a similar state with sugar. In other words, sugar affects the same neural pathways as alcohol does in the brain.
Here’s the impact on neurology with alcohol AND sugar…
Both activate reward pathways in your brain.
Both release dopamine.
Both encourage feelings of ‘wanting more’.
Both desensitize you to the effects, meaning you need more and more to get the same ‘feel good’ hit.
So, if you have sugar on your mind constantly after quitting alcohol – don’t be too hard on yourself. As your body readjusts, cravings will pass.
What to do about sugar cravings when you quit drinking
First of all, go easy on yourself in the early days of quitting alcohol.
It’s more important to simply not drink than worry about a few extra-sugary treats. Don’t try to ban sugar altogether. You want to ease yourself off.
Get more than 8 hours of sleep every night.
A poor night’s sleep and craving sugar the next day go hand-in-hand. When we are tired, higher levels of ghrelin (the hunger hormone) are released. Meanwhile, leptin (the hormone that lets us know we’re satisfied) is lowered. That’s why we reach for high-energy food like sugar when we are tired.
Create a plan that allows for a small amount of sweet-tasting food when you’ve quit alcohol.
When you allow some sweet-tasting food in your diet you won’t blow out and eat a box of donuts in one sitting. Allow for fresh berries like strawberries and blueberries and a small amount of dark chocolate.
Get regular exercise.
Exercise is a mood booster, making us less inclined to make poor food choices and give in to cravings. Aim for 30 minutes of moderate exercise every day.
Boost your serotonin with complex carbs like root veggies, legumes and whole grains.
Try to stick to no more 25g a day of sugar
Be mindful when reading labels and watch out for hidden sugars.
Healthy fat, protein and fibre can help control sugar cravings.
They all release energy steadily – rather than a sharp spike followed by a crash.
Herbs, nutrients and especially minerals can give you extra support to rebalance your body and brain after quitting alcohol.
Chromium (a trace mineral) works well to balance blood sugar. Cinnamon will also help.
The good news is sugar cravings do pass (eventually) when you’d quit drinking. When you first stop drinking, your body is having difficulty regulating blood sugar levels and your brain is having a hard time making you feel happy – because your dopamine pathways have been disrupted. Your system will balance out. Hang in there and prepare yourself (and your pantry) for when those sugar cravings hit!
xx Sarah
P.S. Want to quit sugar together? I’m hosting my Sugar-Free Challenge on August 28, 2023! It’s a safe, supportive community, with guest experts, loads of information, recipes and more to help you ditch sugar. Come join us HERE!
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