If you have decided to quit alcohol and live a sober life, it's a great and courageous decision that you should be proud of. But there are times when you crave sugary treats like cookies, cakes, or ice cream. Don't panic. This is a perfectly normal experience for many people who are quitting alcohol.

One minute, you feel proud of yourself that you've chosen sober living options; the next, you're having uncontrollable urges for everything sugary. The truth is that your body and brain are going through some major adjustments, and sugar cravings are just one way they're trying to adapt. There are a few reasons why this happens, and understanding them can help you conquer those cravings.

Why Do You Get Sugar Cravings?

Alcohol and sugar both trigger the release of dopamine, a feel-good chemical in the brain's reward system. When you stop drinking, your brain craves that dopamine hit and sugar readily fills that void.

Also, alcohol can disrupt blood sugar regulation. It slows down your liver's ability to produce glucose (sugar) for energy. So, when you quit, your body might crave sugar to boost those levels back up quickly. The production of serotonin also gets interrupted. With lower serotonin levels, your body might want sugary treats for a temporary mood boost.

There's also a psychological component to consider. Many people associate alcohol with social gatherings, relaxation, or a form of self-medication. When you remove alcohol from the equation, there might be a void left behind, and sugary treats can become a substitute coping mechanism. 

Quitting alcohol can be tough. Withdrawal symptoms like fatigue, anxiety, and irritability are quite common. Sugar can be a temporary soother for these unpleasant withdrawal effects. This can quickly turn into a vicious cycle where you crave sugar to cope with withdrawal symptoms.

How to Deal with These Cravings

Refined sugars might give you a quick burst of energy, but they also cause blood sugar crashes, which makes those cravings even stronger. Here are some practical tips to help you curb those cravings:

  • Instead of refined sugars, have carbohydrates like whole grains, fruits, and vegetables. They give you sustained energy and keep your blood sugar levels stable. You can have brown sugar, quinoa, sweet potatoes, berries, and leafy greens.
  • Protein is another essential nutrient for fighting sugar cravings. It lets you feel fuller for longer and reduces the urge to snack. Lean proteins like chicken, fish, beans, and lentils are great protein sources for your body.
  • Healthy fats add satiety and slow down the absorption of sugar. Avocados, nuts, seeds, and olive oil are good sources.

Building Healthy Habits

The first thing you need to do is to identify your triggers. When do the sugar cravings hit you most? Is it in the evening after work, when you'd usually have a drink? Or maybe it's during stressful situations? Identifying your triggers will help you develop coping mechanisms.

Sometimes, all it takes is a change of scenery. If a craving strikes, try taking a walk, listening to music, calling a friend, or doing some stretches. These little activities can help you distract from your thoughts.

Replace the sugary snacks in your pantry and fridge with healthy options like fruits, nuts, yogurt with berries, or homemade trail mix. Having healthy choices readily available makes resisting cravings easier.

Practice Self-Kindness

It's okay to have a sweet treat occasionally. Allow yourself a small piece of dark chocolate or a bowl of fruit with a dollop of whipped cream. But be mindful of portion sizes. Quitting alcohol is a huge achievement, and managing sugar cravings is another obstacle to overcome. Acknowledge your progress, no matter how small.

Closing Thoughts

Quitting alcohol and managing sugar cravings takes time and effort. If you're struggling with sugar cravings or need additional support, ask for help. Talk to a registered dietitian who can help you develop a customized plan. Don't get discouraged by occasional cravings. See them as learning experiences, and get back on track with your healthy choices.