Tips to Stop Sugar Cravings After You Quit Drinking Alcohol

Understanding and Managing Sugar Cravings After Quitting Drinking

Sugar cravings are very common after quitting alcohol. Alcohol spikes blood sugar levels, so stopping drinking can cause them to plummet, leaving you craving sugary foods and drinks. Managing these cravings takes willpower, lifestyle changes, and time as your body adjusts.

Why Sugar Cravings Happen After Quitting Drinking

There are several reasons you may experience intense sugar cravings after you stop consuming alcohol:

• Low blood sugar - Alcohol causes blood sugar spikes and fluctuations. When you quit, your blood sugar drops drastically.
• Withdrawal - Cravings can be part of the early alcohol withdrawal process as your brain chemistry resets.
• Addiction transfer - You may transfer addictive behaviors to sugary foods.
• Comfort eating - Sugar activates reward centers in the brain which provides comfort.
• Oral fixation - Your mind seeks to replace the act of drinking with eating sweets.

These effects should subside within several weeks to months as your body adapts to being alcohol-free. However, sugar cravings may come and go even later during recovery.

Tips to Stop Sugar Cravings When Quitting Drinking

To reduce sugar cravings as you quit alcohol, try these proven tips:

• Eat more protein - High protein foods like eggs, meat, and nuts help stabilize blood sugar.
• Choose complex carbs - Whole grains, vegetables, and fruit provide longer lasting energy.
• Eat regular small meals - Don't get too hungry, as this leads to sugar cravings.
• Drink more water - Dehydration can disguise itself as sugar cravings.
• Get enough sleep - Being tired reduces willpower to avoid sugar.
• Take chromium - This mineral helps balance blood sugar.
• Manage stress - Anxiety increases cortisol, which raises blood sugar.
• Get active - Exercise helps normalize blood sugar levels.

Making lifestyle changes to regulate blood sugar is key to reducing cravings for sweets during alcohol recovery.

Foods to Eat to Curb Sugar Cravings

Consume more of these foods to help stabilize blood sugar and satisfy your sweet tooth after quitting drinking:

• Greek yogurt - High protein; choose unsweetened.
• Berries - Provide natural sweetness with fiber.
• Apples - Also give a sweet crunch.
• Hummus - Chickpeas help balance blood sugar.
• Almonds - Packed with protein and healthy fats.
• Kale - Leafy greens regulate blood sugar.
• Chia seeds - Their gels provide prolonged energy.
• Avocados - Fats and fiber promote satiety.
• Quinoa - A protein-rich, nutty whole grain.
• Green tea - Contains theanine which calms cravings.

Foods to Avoid When Sugar Cravings Strike

Cut down on these foods that can spike blood sugar and increase cravings:

• Candy and chocolate
• Sugary baked goods
• Ice cream
• Soda and sweetened beverages
• Fruit juice
• White bread
• Instant oatmeal
• Crackers
• Pretzels
• Sweet cereals
• Pasta
• White rice

Reading nutrition labels and choosing options with fiber and protein instead of added or natural sugars can help tame cravings.

Healthy, Low-Sugar Snacks When Fighting Cravings

Having go-to healthy snacks on hand gives you alternatives to reach for when sugar cravings hit after quitting drinking. Here are some great options:

1. Celery With Peanut Butter

Celery is very low in calories and carbs. Topping it with protein-packed peanut butter provides lasting energy.

2. Energy Bites

Make bites with oats, nuts, seeds, and dried fruit for a sweet treat with fiber and protein.

3. Cottage Cheese and Fruit

The protein in the cottage cheese balanced out the natural sugars in fresh fruits like pineapple or berries

4. Hard Boiled Eggs

The protein and healthy fat in eggs provides long-lasting satiety and blood sugar control.

5. Veggies and Hummus

Fresh vegetables dipped in the protein and fiber-rich chickpea spread makes a filling snack.

6. Apple With Nut Butter

Spread almond or peanut butter on slices of crisp apple for a nutritious pick-me-up.

7. Greek Yogurt Parfait

Layer yogurt, berries, and nuts or seeds for a creamy, crunchy sugar-busting treat.

8. Tuna and Crackers

Choose whole grain crackers to pair with protein-packed canned tuna flavored with lemon juice.

9. Cheese and Olives

Salty olives and savory cheese curb sugar cravings with their rich, satisfying flavors.

10. Avocado Toast

Ripe avocado mashed onto whole grain toast makes a filling snack full of healthy fats.

Having a refrigerator and pantry stocked with items like these makes resisting sugar cravings much easier.

Meal Ideas To Stabilize Blood Sugar After Quitting Drinking

Planning meals focused on protein, fiber and healthy fat is key to keeping blood sugar balanced and minimizing sweet cravings when you stop consuming alcohol. Here are some tasty ideas:

Breakfast Options

• - Greek yogurt with nuts and berries
• - Veggie omelet with avocado
• - Steel cut oatmeal topped with chia seeds, almonds and fruit
• - Smoked salmon and veggie scrambled eggs
• - Cottage cheese with melon slices

Lunch Choices

• - Leftover grilled chicken over salad with quinoa
• - Vegetable lentil soup
• - Tuna salad stuffed in a hollowed out tomato
• - Veggie burrito bowl with beans, salsa, avocado
• - Grilled chicken wrap with hummus and roasted peppers

Dinner Meals

• - Sheet pan salmon with broccoli and sweet potatoes
• - Chicken fried cauliflower rice
• - Zucchini noodle bolognese sauce
• - Veggie and chickpea curry over quinoa
• - Bunless burger with oven fries and spinach salad

Focus on getting a lean protein source, high fiber vegetables and complex carbs at meals. Stay hydrated with water and unsweetened drinks.

Dealing With Sugar Withdrawal When You Quit Drinking

In addition to cravings, quitting alcohol may also lead to symptoms of sugar withdrawal as your body adjusts to lower sugar intake. Here are some ways to manage:

How Sugar Withdrawal Occurs

Eating lots of sugary foods trains your body to constantly produce insulin. Cutting out sugar causes insulin levels to drop, which can lead to symptoms like:

• Fatigue
• Brain fog
• Moodiness and irritability
• Dizziness
• Headaches
• Sugar cravings

These effects are temporary and tend to resolve within 1-2 weeks as your blood sugar stabilizes.

Tips to Manage Sugar Withdrawal

You can minimize the effects of sugar withdrawal when quitting alcohol by:

• Easing off sugars gradually rather than going cold turkey.
• Keeping carb-rich treats limited to post-workout when your body can process them.
• Staying hydrated since dehydration worsens symptoms.
• Getting light exercise like walking to help normalize blood sugar.
• Trying supplements like magnesium, B vitamins, and L-glutamine.
• Practicing stress relief through yoga, meditation, massage, etc.
• Eating smaller, frequent meals every 3-4 hours.
• Supporting your body with 8-9 hours of sleep nightly.

Be compassionate with yourself during this adjustment period. The sugar withdrawal symptoms should pass as your body acclimates to your new nutrition plan.

Handling Special Occasions Without Alcohol

Birthdays, holidays, and social events prove challenging for sugar cravings when you quit drinking. Here are some tips to stay on track:

Strategies for Holidays and Celebrations

• Eat a healthy snack before attending a party so you don't arrive hungry.
• Bring a low-sugar dish along to ensure there are good options to eat.
• Limit desserts and sweets to small servings or slivers to satisfy your taste.
• Sip on festive mocktails or flavored seltzer instead of alcohol.
• Socialize away from the food and drink station.
• Offer to be the event photographer to keep hands busy.
• Plan an alternate activity like a hike or sports game after the main celebration.
• Do a longer workout before the event to earn extra calories.

Having an exit strategy if cravings feel overwhelming is important. Don't be afraid to leave a situation if you feel triggered.

Tips for Eating at Restaurants

• Review menus online and decide what to order ahead of time.
• Ask for dressing and sauces on the side to control portions.
• Request vegetables or side salads instead of fries or potato sides.
• Share an entree with a friend or take half home for later.
• Ask if items can be prepared broiled, grilled, steamed or sautéed instead of fried.
• Substitute fresh fruit for sugary desserts.
• Stay hydrated with water, unsweetened tea, or sparkling water with lemon.

Planning ahead helps you make smart dining choices to avoid sugar pitfalls.

When to Get Help for Sugar Cravings After Quitting Drinking

Intense sugar urges that persist more than 4 weeks after quitting alcohol may signify a larger issue. It may be time to seek professional help if you experience:

• Cravings and binges that won’t stop
• Weight gain from excess sugar consumption
• Fatigue, mood swings, or depression
• Return to drinking to cope with sugar cravings
• Isolation or relationship conflicts due to cravings

Consulting a doctor, nutritionist, or therapist can provide customized care. Anti-craving medications, nutrition plans, emotional support, or sugar addiction therapy may help regulate cravings.

Joining a recovery group also provides understanding and resources from others conquering sugar addiction after giving up alcohol.

Don't try to battle strong sugar urges entirely alone. Seek any help needed to get cravings under control and stay on your sobriety journey.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.