Alcohol and Eating Habits: What You Need to Know

If you’ve ever found yourself munching on potato chips after a few drinks, your hormones might be playing a role in that. Researchers have pointed out that alcohol can impact appetite, potentially leading to overeating.

Investigations into the relationship between alcohol and eating have produced mixed results, according to scientists from the University of Sydney. Their findings, shared in obesity reviews, highlight that while alcohol contributes calories, the overall impact on a person’s calorie intake can depend largely on their eating habits.

Some earlier studies suggest that drinking alcohol may boost levels of a hormone called FGF21, which influences taste preferences—making us want richer flavors while reducing our cravings for sweet foods.

In an environment where minimally processed foods are available, people generally prefer high-protein options that help them feel full. However, when diets lean heavily towards ultra-processed foods that might taste similarly appealing but lack protein, individuals often find themselves eating more. These foods have been labeled as “protein decoys.”

According to the research, those who consume ultra-processed foods tend to intake more calories, likely because they don’t feel satisfied without adequate protein.

After analyzing various experimental studies and interviewing over 9,000 Australians, the researchers discovered that those who drank alcohol usually opted for more flavorful foods but less sweet ones compared to those who didn’t drink. It became clear that during drinking days, their consumption of palatable foods increased.

Interestingly, individuals who enjoyed meals characterized by low protein and high fat—often found in ultra-processed options—ended up consuming about 40% more calories than what is recommended, even before accounting for alcohol consumption.

Researchers theorize that the increased appetite triggered by alcohol combined with the consumption of highly processed foods could potentially contribute to the obesity crisis.

This phenomenon might explain why findings around alcohol’s effects on caloric intake vary so much, likely hinging on the kinds of food consumed during drinking.

While the study did not directly measure FGF21 levels, it referenced previous scientific insights to shape its conclusions, acknowledging that they couldn’t provide direct proof regarding the role of this hormone in food consumption.

They also recognized that their study faced limitations since it relied mainly on secondary evidence from a population survey.

In light of their findings, the researchers suggested that reducing intake of highly processed foods, particularly snack items, could be crucial in minimizing weight gain for adults who drink regularly.

Morgan Biemiller, a registered dietitian from Ohio, expressed that the study’s outcomes didn’t surprise her. She stated that alcohol affects various biological and behavioral systems that regulate appetite.

According to Biemiller, alcohol influences the signals related to hunger and changes the brain’s reward pathways, altering taste perceptions as well.

To avoid the trap of overeating ultra-processed foods, she recommends having a proper meal before drinking. Her ideal fare? A mix of protein, fiber-rich carbs, and healthy fats, which could help slow alcohol absorption and curb urges for unhealthy snacks later.

Biemiller suggests options like chicken, rice, salad, or salmon with potatoes and broccoli for pre-drink meals.

Making decisions about late-night snacks ahead of drinking might help too. If healthy options are readily available, you’re less likely to opt for convenient but less nutritious choices later.

In terms of snacks, she recommends keeping minimally processed options—like nuts, cheese, fruits, hummus, veggies, and hard-boiled eggs—on hand. Staying hydrated is also essential, as alternating alcoholic beverages with water can help manage both your alcohol intake and hangover symptoms.

Biemiller notes that while cutting back on alcohol is generally beneficial for health, there are ways to mitigate the downsides when choosing to drink. She advises maintaining moderate drinking habits, as the health risks increase with higher consumption. Opting for drinks lower in carbohydrates, like dry wine or light beer, and avoiding sugary cocktails can also be smart choices.

Lastly, she suggests that alcohol should be for enjoyment, not as a means to handle stress.