At least a quarter of Americans who consume alcohol take part in Dry January, providing adults with a glimpse into life without booze. In addition to this sober month, there is a growing trend in the United States of people drinking less overall today compared to the beginning of the century, with only 38% of younger adults now considered regular drinkers.
If you have completely stopped drinking or are cutting back on how often you drink, whether for Dry January or other reasons, you might notice an unexpected side effect: cravings for sugary treats. This sensation is not just a random urge for dessert; it is supported by research, especially among those who used to drink heavily. A study from 2022 involving 26 adults with alcohol use disorder revealed that sugar cravings and consumption significantly increased after they underwent treatment for the condition.
Another study in 2016 tracked 150 individuals dependent on alcohol and found that those who quit drinking experienced substantial changes in their cravings for chocolate and other sweets. In fact, those who abstained from alcohol throughout the study consumed three times more chocolate than those who continued to drink. Additionally, a 2022 study of 25 adults hospitalized for alcohol use disorder showed that participants began craving sweets shortly after giving up alcohol.
“While not everyone experiences this, an increased desire for sugar is common when people cease drinking or using various substances,” says Dr. Emily Hartwell, a research psychiatrist and assistant professor of psychiatry at the Hospital of the University of Pennsylvania. The link between giving up alcohol and craving sugar is not a new concept, but many individuals are unaware of it and may not realize they are turning to sweets when they cut back on drinking. Here is everything you need to understand about why and how this phenomenon occurs.
Why do some individuals yearn for sugar after quitting alcohol? Alcohol affects various parts of the brain and body, leading to several factors that could contribute to this effect. “Alcohol is known as a ‘dirty drug’ due to its impact on multiple receptors in the brain, including dopamine, GABA, glutamate, opioid, serotonin, and dopamine,” explains Dr. Hartwell. “Sugar affects some of these same systems, particularly dopamine, in similar brain regions as alcohol.”
When you consume alcohol, your brain releases dopamine, a neurotransmitter associated with pleasure, notes Elisabetta Politi, a dietitian at Duke Health. The brain naturally seeks pleasure and rewards, so it searches for a new way to experience these sensations once alcohol consumption stops, according to Dr. Hartwell. For many people, sugar serves as a natural reward, she adds.
Sugar has been shown to cause a temporary increase in dopamine levels, prompting your brain to seek a replacement for the pleasure chemical it is now lacking. As Politi points out, “It’s not surprising that individuals might substitute one pleasure-inducing substance for another.”
In addition to seeking a dopamine replacement, your brain may try to replace lost serotonin, another neurotransmitter that promotes feelings of happiness and relaxation. Both
Alcohol, particularly in social settings, can also trigger a craving for sugar. This might lead you to seek out sweets due to stress, a reaction that many of us can understand.
When you abstain from alcohol, the effects on your body will vary depending on your past alcohol intake and whether you consumed it on an empty stomach or with food, explains Politi. “For instance, having wine with a meal may not impact your body as much as having it on an empty stomach,” she clarifies.
Regardless of your drinking habits, quitting alcohol generally has a positive impact on your health, according to Hartwell. “Alcohol is classified as a depressant and affects various systems in the body. Your body is always striving to maintain a stable state, known as homeostasis. When you drink, you introduce a new variable that your body must deal with to return to that stable state.” However, when you stop drinking, your body doesn’t have to work as hard to maintain homeostasis.
Alcohol and abstaining from it can both influence your mental well-being. As Hartwell points out, “If someone drinks to reduce anxiety, they may feel more anxious the next day.” Heavy, frequent alcohol consumption can also decrease neurotransmitter levels, exacerbating anxiety in the long run.
To address sugar cravings that may arise after quitting alcohol, it’s important to understand the link between these cravings and alcohol cessation. “Cravings, while unpleasant, will pass,” says Hartwell. “I often advise patients that cravings typically peak for about five to 10 minutes and decrease in frequency and intensity over time.” Distraction techniques such as listening to music, going for a walk, or chatting with a friend can be helpful.
Maintaining a nutritious diet during this period is crucial, even if you’re indulging in more sweets. “Opt for sweet fruits like strawberries or an apple and try to minimize processed sweets,” suggests Politi. Dark chocolate may also help curb sugar cravings.
Another tip is to limit easily accessible sugary snacks at home, especially when you’re newly sober. Experiment with various coping strategies to find what works best for you. Remember, as Politi emphasizes, “Those cravings will diminish over time.”
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