Uh, Why Do My Sugar Cravings Go Through The Roof When I Stop Drinking?

Alcohol triggers a release of dopamine1 in the brain, one of our "feel-good" hormones that is also released when we consume drugs, as well as sugar. We may experience lower levels of dopamine and seek out a "hit" of that feel-good hormone, which is lacking without the presence of alcohol.

But dopamine isn't the only reason we seek sugar. In his book Under the Influence, psychologist James Milam reported that more than 95% of alcoholics (or those with alcohol use disorder) have low blood sugar or a tendency toward hypoglycemia. These low blood sugar reactions cause us to crave sugar and carbs in the same way we crave alcohol. This piece of information clarified for me that regular, chronic alcohol consumption could be linked to our blood sugar levels. This is also indicated in several studies that show a correlation between blood sugar levels and alcohol craving and use2.

It's important to know that by understanding these underlying mechanisms, we can structure our food choices and meals to help fight these cravings.

In the meantime, you may be asking yourself if you should or shouldn't be indulging in these cravings. After all, part of cutting back or eliminating alcohol from your system is to improve your health, right? My perspective is that it is also OK to indulge in sweets if it helps keep you off alcohol.

Cravings for alcohol are one of the biggest deterrents to our cutting back or eliminating it entirely. We find that cravings or triggers appear frequently and make it difficult for us to change our behaviors and make real progress. And while it's very common for us to beat ourselves up for not being strong enough to pass on the drink (aka the aforementioned willpower), this sensation is the result of physiological changes in the body.

Understanding the relationship between blood sugar and the endocrine system will have a real impact on pushing past cravings and creating a sustainable approach to reducing alcohol long term.

Picture this: You're out with friends after a long week at the office. On the way there, you told yourself that you were going to have only one drink and then head home, get into your favorite PJ's, and open a book before dozing off around 10 p.m. But once you arrived and got going, that first drink made you feel so good, and it took the edge off just enough for you to give in and have another. And another. You wake up the next morning groggy, with a splitting headache. You had hoped to have a productive morning only to find yourself on the couch until noon. You wished that you had stuck with your original plan of having only one drink but once again gave in to the glass. Does this sound familiar?

If so, you're not alone. Most people who drink alcohol can attest to the same—trying to moderate their behavior and cutting themselves off after one drink, only to be unsuccessful. This happens for a few reasons. First, once we begin to loosen up from the first drink, our inhibitions lower, and we begin to feel relaxed. This feel-good sensation leads us to believe that having another drink will allow us to continue to feel this sense of pleasure3.

Next, the alcoholic beverage will raise our blood sugar (also referred to as blood glucose)—both from the alcohol itself as well as any sugar and carbohydrates found in the beverage2. A surge in blood sugar often makes us feel energized and elated. However, shortly after, that first drink begins to metabolize through our body, and blood sugar then drops. If you've ever experienced low blood sugar, it can feel like being "hangry" and irritable and often gives us strong cravings for foods and beverages that will quickly bring blood sugar back to a normal level. This happens with regular alcohol intake in both the short term and the long term4.

And what helps raise our blood glucose? Sugar, carbs, and alcohol. This pattern sets off a roller coaster of blood sugar changes that make us want the next drink (and might also set us up to indulge in that late-night pizza, fast food, or dessert that we can't resist at midnight or later).

This is the perfect recipe for poor sleep, followed by low energy and imbalanced blood sugar the next day (hence the cravings for indulgent foods during a hangover). For those who are drinking multiple times per week, you can see how this pattern begins to take hold over your life and can make it difficult to stick to a lifestyle that focuses on healthy eating and healthy habits.