Last year I made the decision to reduce my alcohol consumption to improve my anxiety and overall health. The fact that I started craving sugar was totally unexpected. Chocolate and cake became my new vices. In this post I discuss how to stop craving sugar after quitting alcoholic drinks – an all too common problem!
My New Year’s resolution this year was to reduce the amount of sugar I was consuming. Less evening treats, less ice cream at the weekend. I failed miserably. I don’t think I even lasted a day, I just carried on as usual, justifying what I was eating as I wasn’t drinking alcohol.
Transfer addiction
A lot of people who use addictive substances, whether a drug addiction or heavy alcohol use, find that they will just replace one addictive behavior with another.
At first, I didn’t really see this as a problem. I figured that since I wasn’t reaching for the glass of wine anymore, it was okay to indulge in a little bit of sugar here and there. I deserved a treat in the evenings.
Even though I’m hitting the gym more than I ever have, I have found out that I am I have 1% more fat that last year. It might not sound a lot in the grand scheme of things, but I expected it to be less due to all of the exercise I have been doing. Alcohol is full of empty calories too, so when I went for my yearly health check at work I was sure that my results would be better not worse. I blame my new sugar addiction!
I’ve got it under control a bit more now but I’m still partial to a dessert after my dinner, whereas it wouldn’t bother me so much before. I’m eating more healthy alternatives and I’ve cut back on sugar in my coffee (which I think is a win!).
Anxiety after drinking alcohol
I used to think that having a drink or two was a great way to unwind at the end of a long day. After a tiring day at work, and putting my son to bed, it was my treat, something I looked forward to. I wouldn’t say I had an alcohol addiction, but I had a well ingrained habit of drinking as a reward. I could always justify it.
But over time, I started to realise it was actually having a negative effect on me. Rather than helping me relax, alcohol was making me feel more anxious and stressed.
I’d wake up feeling groggy and unrefreshed due to sleeping badly. Not only that, alcohol made me feel on edge the following day (something I just assumed was just ‘me’, my personality). I am a natural worrier, but alcohol definitely exaggerates it.
There had been previous attempts to abstain from alcohol at various times in my life – Dry January, the odd week here and there. I think the longest time I went without a drink was around 3 months at one point.
One morning I woke up and decided enough was enough. I couldn’t carry on suffering from the next-day anxiety, bad sleep, mood swings and worrying about anything and everything.
Once I cut out alcohol I started to notice I was craving sugar more and more often. I wouldn’t say I have a particularly sweet tooth but having a young child in the house, it was increasingly difficult to resist the drawer full of sweets, Haribo, chocolate, biscuits. Sure, there was fruit and other alternatives, but it wasn’t what I wanted and didn’t ‘hit the spot’.
Why do you crave sugary foods when you stop drinking?
According to some experts, alcohol and sugar have similar effects on the brain. They both trigger the release of dopamine, a neurotransmitter that plays a significant role in the brain’s reward system and makes us feel good. When we stop drinking alcohol we can suffer from low mood and low serotonin levels, and our brain misses that dopamine boost and looks for other sources.
If you’ve used drugs or alcohol frequently for long periods of time then stop, there is a good chance you’re going to crave sugar. This is because you no longer get surges of dopamine from a substance. Sugar often fills the void.
In the past, addiction treatment centers would give in to sugar cravings in an effort to help curb the cravings patients had for drugs and alcohol. Sugar was considered a better alternative to an alcohol cravings and relapsing and helped with the mood of patients when suffering from alcohol withdrawal.
“I ate so much damn ice cream my first year sober, never caused me to black out, crash a car, hook up with a stranger, or curse out a friend”.
UNknown REDDIT USER
These days it is recommended that you cut sugar out of your diet. Why? Because sugar actually makes your body and mind respond in a similar way that drugs or alcohol do. It can also trigger cravings and even withdrawal symptoms.
Am I eating because I’m bored?
You could be consuming more sugary treats because you’ve got more time to kill in the evenings. You may be eating because you’re bored. Filling in the time that you would usually spend drinking; whether at home or out at a pub. If this is you, it’s time to break your routine.
Taking up a hobby is a great way to occupy the time that you would be otherwise drinking or consuming sugar. A hobby can also restore calm by reducing negative thoughts and feelings, making you feel better in the moment, which might help with that urge to eat something.
How to stop sugar cravings
What can you do to stop sugar cravings and cut down on consumption?
Here are some tips that have helped me:
- Drink plenty of water. Sometimes we mistake thirst for hunger or a craving. Water can help you stay hydrated and flush out toxins.
- Eat more protein and healthy fats. They can keep you full and satisfied for longer and prevent blood sugar spikes and crashes.
- Eating a balanced diet provides numerous benefits for managing sugar cravings, including stabilising low blood sugar levels and improving mood and energy.
- Choose natural sweeteners over refined ones. Honey, maple syrup, dates, and fresh fruit are better options than white sugar, corn syrup, or artificial sweeteners. They have more nutrients and less calories.
- Limit your exposure to temptation. Don’t buy or keep foods with a high sugar content in your house. If you have kids, try to offer them healthy snacks like nuts, cheese, or yogurt. I must admit, I find it hard to resist when there’s snacks and ice cream within reach.
The dangers of excessive sugar consumption
Once I started to do some research into sugar and its effects on the body, I was shocked at what I found. Not only can excess sugar consumption lead to weight gain and other physical health issues, but it can also have a profound impact on mental health. It can lead to numerous health conditions including: weight gain, heart disease, diabetes, tooth decay, and other problems. It can also make us more addicted to it, creating a vicious cycle of intense cravings and bingeing.
Studies have shown that a diet with a high sugar content can increase the risk of depression, anxiety, and other mood disorders. And as someone who was already struggling with anxiety, I knew excess sugar would not be good for me.
Healthy alternatives to sugar
It wasn’t until I started experimenting with different foods and recipes and making some diet changes that I realised how many delicious and nutritious options there are when it comes to satisfying cravings without relying on sugar.
Trail mix
Trail mix is a type of snack mix, typically a combination of granola, dried fruit, nuts. You can make your own or buy packs at the supermarket. I usually add broken pieces of dark chocolate and snack on this throughout the day.
Dark chocolate
I have started to buy dark chocolate (the packs with a high percentage of cocoa instead of the sugar-loaded milk variety). I eat a square or two of dark chocolate as a guilt-free treat, and found that it satisfies my sweet cravings in a mindful and controlled way.
Jello yoghurt fluff
A recipe I have gone to time and time again. Mix a packet of sugar free jelly with half the amount of cottage cheese or yoghurt (I use full fat Greek yoghurt as it’s more filing and diet yoghurt contains an insane amount of sugar).
Rice cakes
I buy the chocolate coated or caramel flavour ones. These are more filling than eating chocolate by itself, which results in me eating less sugar.
Banana, peanut butter and yoghurt clusters
Add a banana with a couple of tablespoons of smooth peanut butter and yoghurt (again Greek or plain works best). Mash up until smooth. Add dried fruit on top (optional). Might sound strange, but it’s really nice. Don’t knock it until you’ve tried it!
Alternatively, you can make frozen clusters of the mixture by adding spoonfuls onto greaseproof paper on a baking tray. Once frozen you can then dip into melted dark chocolate and refreeze.
Frozen yoghurt bark
Spread yoghurt (again I use full fat Greek yoghurt) onto greaseproof paper. Add fruit of your choice, granola or drizzle melted dark chocolate over the top. Freeze and break a piece off whenever a sugar craving hits (full recipe here at realgoodfoodie.net.
Homemade energy bars
Finally, I began experimenting with homemade energy bars using natural ingredients like oats, nuts, and dried fruits. These bars are a great way to control sugar content while still enjoying a sweet treat.
Changing the neural pathways
While long time drug or alcohol abuse can lead to changes in the brain’s reward habitual pathways, the good news is you can actively work to rewire your brain and establish healthier patterns of thinking and behavior.
The first step is to abstain from the addictive substance or behavior. Establish a daily routine, which can create stability and engage in healthy lifestyle choices such as regular exercise, a healthy diet and regular meals.
The key lies in moderation and making mindful choices for our overall well-being. With a little creativity and experimentation, you can find healthy and delicious ways to satisfy your sweet tooth without increasing your sugar intake.
Treat yourself occasionally. Don’t deprive yourself of all the things you love – life is too short. It’s okay to have a small piece of cake or a scoop of ice cream once in a while. Just make sure it’s a conscious choice and not a habit.
