If you often find yourself grabbing a bag of chips after a few drinks, it might be your hormones at play. Researchers have suggested that hormones can impact appetite and lead to overeating, particularly when consuming alcohol.
According to a study from the University of Sydney, various investigations into how alcohol influences eating habits have shown mixed results. Alcohol adds calories, but how much it affects someone’s total calorie consumption seems to vary based on individual eating habits.
Earlier research indicated that drinking alcohol might raise levels of FGF21, a hormone linked to increased flavor preference and a decrease in sweet cravings. In environments with minimally processed foods, people tend to favor satisfying, high-protein meals and typically limit calories.
However, in diets filled with ultra-processed, flavorful foods and high-fat unprocessed meats, these “protein decoys” can lead people to consume more. Without the needed protein, those indulging in ultra-processed foods might consume more calories overall.
The researchers reviewed prior studies, including interviews with over 9,000 Australians. Their findings showed that those who drink alcohol often reported a higher intake of flavorful foods and less sweet foods compared to non-drinkers. Interestingly, on days they reported drinking, their consumption of tasty foods increased.
Moreover, individuals who paired their drinking with flavorful meals high in fat and low in protein consumed around 40% more calories than what’s typically recommended.
This suggests that alcohol could be a factor in the obesity epidemic, as it may enhance appetite while encouraging consumption of non-satiating foods, the researchers pointed out.
The variable results in studies about alcohol’s effect on calorie intake might stem from the type of food consumed while drinking, according to the researchers. They also noted that they didn’t directly measure FGF21 levels but relied on earlier scientific data to inform their observations, meaning direct evidence connecting FGF21 to food intake was lacking.
While acknowledging the limitations of their study, primarily based on secondary evidence, they advised that limiting ultra-processed foods could be crucial in reducing weight gain for adults who drink alcohol.
A registered dietitian, Morgan Biemiller, commented on the findings, expressing that the results were unsurprising. She explained that alcohol is known to impact biological systems related to appetite and also affects brain reward systems, which in turn alters taste perception.
To manage the tendency to overeat unprocessed foods, Biemiller suggested having a decent meal before drinking, emphasizing the importance of protein, fiber-rich carbohydrates, and healthy fats to mitigate these urges.
She recommended foods like chicken, rice, or vegetables as great pre-drinking options. Making sure to have healthy snacks available can prevent impulsive late-night junk food choices.
Biemiller also highlighted the importance of hydration, suggesting alternating alcoholic beverages with water, which can help control overall alcohol intake and alleviate hangover symptoms.
While there’s clear evidence suggesting moderation in alcohol consumption is beneficial for health, she encourages those who choose to drink to be aware of their choices. Favor low-carb drinks like dry wine or light beer, and steer clear of high-sugar mixers. It’s best to take a relaxed approach to drinking, focusing on enjoyment rather than using it as a way to cope with stress.
