SouthernWorldwide.com – A recent study suggests that alcohol consumption might influence cravings for specific types of food in a way that could lead to overeating.
If you find yourself reaching for snacks after consuming alcohol, hormonal changes could be a contributing factor. Researchers propose that these hormonal shifts can affect food cravings and potentially lead to significant caloric overconsumption.
Studies investigating the impact of alcohol on eating habits have yielded mixed results, according to researchers from the University of Sydney, as reported in the journal *Obesity Reviews*.
While alcohol itself contributes calories, the extent to which it increases a person’s total calorie intake is dependent on their existing dietary patterns, the scientists observed.
Previous research indicates that alcohol consumption may elevate levels of FGF21. This hormone is associated with an increased preference for savory (umami) tastes and a reduced preference for sweet tastes. In environments where food is minimally processed, individuals tend to seek out foods that are both satisfying and high in protein, thereby limiting their overall calorie intake.
However, when individuals consume diets rich in ultra-processed savory foods and/or high-fat unprocessed meats, they may opt for foods that mimic the taste of minimally processed options but lack sufficient protein. The researchers term these as “protein decoys.” People who frequently consume ultra-processed foods often ingest a considerably higher number of calories because they do not feel satiated without adequate protein.
The researchers analyzed prior experimental work, including interviews with over 9,000 Australians. The survey revealed that individuals who reported drinking alcohol also reported consuming significantly more savory foods and fewer sweet foods compared to non-drinkers. The intake of savory foods increased on days when participants reported drinking.
Individuals who reported both drinking alcohol and adhering to a savory diet characterized by low protein and high fat—typical of ultra-processed diets—consumed 40% more calories than the recommended daily intake, even before accounting for the calories from alcohol.
The findings suggest that alcohol may have contributed to the obesity epidemic by increasing appetite. Furthermore, individuals consuming highly processed foods tend to eat more of these unsatisfying options, the researchers hypothesized.
The researchers believe their observations could explain the variability in studies examining alcohol’s effect on calorie intake, as it likely depends on the types of foods consumed alongside alcohol.
They also noted that their study did not directly measure FGF21 levels. Instead, they applied existing information from scientific studies to support their conclusions. Consequently, they could not provide direct evidence of FGF21’s specific role in food intake.
The researchers acknowledged the limitations of their study, which was primarily based on secondary data from a population survey.
“Advice to limit highly processed foods, including savory snack foods, may be even more critical than previously thought for reducing the risk of weight gain among adults who drink regularly,” they concluded.
Registered dietitian Morgan Beemiller, RD, LDN, based in Ohio, stated that she was not surprised by the study’s findings.
According to Beemiller, alcohol can alter appetite-regulating signals and affect the brain’s reward pathways. It can also modify taste perception.
To prevent overeating ultra-processed foods, Beemiller recommends consuming a substantial meal before drinking alcohol.
“Include protein, fiber-rich carbohydrates, and healthy fats,” she advised. “This combination helps slow alcohol absorption and reduces cravings for convenience foods later on.”
Sensible pre-drinking meals include options like chicken, rice, and salad, or salmon, potatoes, and broccoli, Beemiller suggested.
“Decide on your late-night food choices before you start drinking,” she advised. “If healthy food is readily available, you are less likely to order or prepare convenience foods later in the evening.”
Beemiller also emphasized the importance of keeping minimally processed snacks such as nuts, cheese, fruit, hummus, vegetables, and hard-boiled eggs easily accessible. Staying hydrated is also crucial, she noted. Alternating alcoholic drinks with water can help reduce overall alcohol consumption, improve hydration, and mitigate hangover symptoms.
While Beemiller indicated that evidence suggests moderate alcohol consumption is generally better for health, she also offered ways to reduce negative impacts for those who choose to drink.
It is advisable to keep alcohol intake to a moderate level, as health risks increase with higher consumption. Opting for low-sugar beverages such as dry wines, light beers, and cocktails made with fresh juices rather than syrups is recommended. High-sugar drinks like margaritas, daiquiris, sweet dessert wines, and hard lemonades should be avoided. Additionally, be mindful of high-calorie mixers, and consider sparkling water as an alternative.
“Choose alcohol for enjoyment, not for stress management,” Beemiller concluded.
