Why Alcohol Makes You Crave Sugar

Picture this: you're settled into your favorite spot on the couch, ready to rewatch an episode of Ted Lasso. You've got your drink of choice—maybe a glass of wine or a cold beer. It’s the perfect cozy evening. But then, out of nowhere, you feel a powerful urge to eat something sweet, like brownies or ice cream. Sound familiar?

It’s actually very common to crave sugar during or after drinking alcohol. These cravings can also pop up during a hangover or even after you’ve quit drinking. So what’s really going on? Let’s explore the science behind sugar cravings and alcohol.

What Is Sugar and Why Do We Crave It?

To understand the link between alcohol and sugar, it helps to know what sugar is and why our bodies react to it the way they do.

Sugars are a type of carbohydrate—organic molecules made of carbon, hydrogen, and oxygen. They’re found naturally in many foods, especially plants, and also in some animal products like milk.

Carbohydrates are grouped into three main types based on their structure:

• Monosaccharides: Simple sugars made of one molecule. Examples include glucose, fructose, and galactose.
• Disaccharides: Made of two sugar molecules linked together. Sucrose (table sugar), lactose (milk sugar), and maltose fall into this group.
• Polysaccharides: Complex carbohydrates made of many sugar molecules. Starch, glycogen, and cellulose are common examples.

Sugars are the simple carbs—monosaccharides and disaccharides. Unlike complex carbs (like oatmeal or beans), which provide slow, steady energy, sugars give you a quick energy boost because your body absorbs and uses them rapidly.

There are several types of sugar:

• Glucose: Your body’s main energy source. It’s what doctors measure when they check your blood sugar.
• Fructose: Found in fruits and vegetables. It’s sweeter than glucose and processed differently by the body.
• Sucrose: Table sugar, made from glucose and fructose. It comes from sugar cane or sugar beets.
• Lactose: The sugar in milk and dairy products, made of glucose and galactose.
• Maltose: Found in some grains and vegetables, made of two glucose units.

It’s also important to distinguish between natural sugars (like the fructose in an apple) and added sugars (like the sugar in soda or candy). Added sugars include high fructose corn syrup, maltodextrin, and agave nectar.

How Sugar Affects Your Brain

Why is sugar so hard to resist? It all comes down to your brain. Eating sugar triggers the release of dopamine—a neurotransmitter linked to pleasure and reward.

Dopamine evolved to encourage behaviors that help us survive, like eating high-calorie foods. In the past, when food was scarce, sugary and fatty foods provided much-needed energy. Today, even though food is abundant, our brains still reward us for eating sugar, which is why we crave sweets and other calorie-rich snacks.

While sugar can make you feel good in the moment, regularly spiking your blood sugar can lead to health issues like weight gain, type 2 diabetes, and heart disease.

The Link Between Sugar and Alcohol

When you drink alcohol, your body treats it as a toxin and focuses on breaking it down. This can interfere with your liver’s ability to regulate blood sugar, causing an initial spike followed by a drop. That drop can leave you craving something sweet to bring your energy back up.

Over time, the combination of alcohol and sugar can strain your liver. Too much fructose—often found in both alcoholic drinks and sweets—can contribute to fatty liver disease.

Alcohol, Willpower, and Cravings

Alcohol also affects your brain’s prefrontal cortex, which helps with decision-making and impulse control. When this part of the brain is impaired, it’s easier to give in to cravings—including the urge to eat sugar.

Plus, both alcohol and sugar increase dopamine levels. When the effects of alcohol wear off, your dopamine levels drop, and your brain looks for another way to get that feel-good chemical. Sugar is an easy substitute.

Alcohol also influences serotonin, a neurotransmitter that helps regulate mood. Your brain can start to rely on alcohol or sugar for a quick serotonin boost, leading to cravings when levels dip.

When Do Sugar Cravings Happen?

Sugar cravings can occur at different stages related to drinking:

• While drinking: Alcohol can cause a blood sugar spike, making you want something sweet.
• After drinking: As your body processes the alcohol, blood sugar may drop, increasing cravings.
• During a hangover: Low blood sugar is common during a hangover, so your body seeks quick energy from sugar.
• After quitting alcohol: Your body may crave sugar as a substitute for the dopamine and serotonin previously provided by alcohol.

How to Manage Sugar Cravings

Cutting back on sugar isn’t easy—some studies even suggest it can be more addictive than cocaine. But understanding what’s happening in your body can help you take control. Here are some tips to manage cravings:

• Stay hydrated: Alcohol dehydrates you, and sometimes thirst is mistaken for hunger. Drink plenty of water.
• Read labels: The World Health Organization recommends no more than 25 grams of added sugar per day. Watch out for hidden sugars in foods like low-fat yogurt.
• Eat protein: Protein-rich foods like cheese, chicken, or chickpeas can help stabilize blood sugar and reduce cravings.
• Choose low-sugar drinks: Some cocktails are packed with sugar. Opt for drinks with less added sugar.
• Adjust your taste buds: Gradually reduce the sugar in your diet. Over time, overly sweet foods will become less appealing.
• Practice mindfulness: Pay attention to when and why you crave sugar. This can help you make conscious choices instead of giving in to impulses.

Take Control of Your Cravings

Your brain and body might try to trick you into reaching for sugar when you drink, but you have the power to respond. With a little knowledge and some practical strategies, you can enjoy your evenings without letting sugar cravings take over.

Everyone is different, so experiment to find what works best for you. Whether you’re cutting back on alcohol or just want to manage sugar cravings better, you’re on your way to healthier habits and a sweeter—but balanced—life.