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If you find yourself reaching for a bag of chips after a few drinks, hormones may be partly to blame. Researchers suggest that they can influence food cravings and can contribute to overeating.
Studies examining how alcohol affects people’s eating habits have produced inconsistent results, University of Sydney researchers reported in Obesity Reviews.
Alcohol itself always adds calories, but how much it contributes to people’s overall calorie intake depends on their eating habits, the scientists note.
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Previous research suggests that drinking alcohol may increase levels of FGF21, “a hormone that increases cravings (umami) and decreases cravings for sweets,” the researchers wrote. “In the realm of less processed foods,” people are looking for more filling and protein-rich foods, and are cutting back on the number of calories they eat.
In diets rich in highly processed foods and/or high-fat unprocessed meats, however, consumers eat foods that taste like processed foods, but fail to deliver protein. Researchers refer to these foods as “protein decoys.” People who indulge in highly processed foods tend to eat more calories, because they are not satisfied without protein.
Researchers have noted that alcohol stimulates a hormone that causes people to crave sweet foods and may lead them to eat more processed foods. (Stock)
The researchers analyzed previous survey work that involved interviews with more than 9,000 Australians. The study found that people who reported drinking alcohol also reported eating more sweet and less sugary foods than non-drinkers. People’s salivary intake increased on days they reported drinking.
People who reported drinking and eating sweet foods with low protein, high fat content of highly processed foods consumed 40% more calories than the daily recommendation – before including alcohol.
“The results suggest that alcohol may contribute to the prevalence of obesity,” because it increases people’s appetite, and people who eat more processed foods eat more unhealthy foods, the researchers concluded.
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The researchers wrote that what they saw could explain why the studies on the effect of alcohol on calorie consumption have been very different, because they may depend on the types of food you eat while drinking.
They also noted that their studies did not directly measure FGF21 levels, but that they used previous information gathered through scientific research to make their observations. They wrote that they could not provide direct evidence for a role for FGF21 in food intake.
Many people crave nutritious food when they drink alcohol, but the type they eat can have a big impact on calorie intake, researchers say. (Stock)
The researchers also acknowledged the limitations of their study, as it was based largely on secondary evidence from human studies.
“Advice to reduce highly processed foods, including sweet snacks, may be more critical than previously thought to reduce the risk of obesity in older adults who drink regularly,” they concluded.
Registered dietitian Morgan Beemiller, RD, LDN, based in Ohio, said the study’s findings were not surprising.
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“Alcohol is known to affect several biological and behavioral processes that influence food cravings,” he told Fox News Digital.
According to Beemiller, alcohol alters appetite control signals and affects the brain’s reward circuits. It also changes the way it tastes, he said.
To avoid the highly processed food pitfall, Beemiller recommends people eat several meals before drinking.
“Include protein, fiber-rich carbohydrates and healthy fats,” she advises. “This combination helps slow the absorption of alcohol and reduces cravings for snacks over time.”
People who ate highly processed foods while drinking alcohol took in 40 percent more than the recommended daily amount of calories, one study found. (Stock)
Chicken, rice and salad or salmon, potatoes and broccoli are sensible pre-dinner meals, says Beemiller.
“Decide your dinner before you start drinking,” she said. “If healthy food is already available, you are less likely to order or make a luxury meal in the evening.”
People should stick to light, lightly processed foods like nuts, cheese, fruit, hummus and vegetables and hard-boiled eggs, which are readily available, Beemiller said. It’s also important to stay hydrated, he noted. Replacing alcoholic beverages with water can reduce total alcohol consumption, improve hydration and reduce hangover symptoms.
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While Beemiller said the evidence shows that less alcohol is generally better for health, he added that there are several ways to reduce the negative impact if a person chooses to drink.
Keep your diet moderate. Health risks increase when people drink more. Choose options with less sugar such as dry wines, light beers and cocktails that use fresh juices rather than syrup. Avoid drinks with a lot of sugar, such as margaritas, daiquiris, sweet dessert wines and strong lemonades. And watch out for high-calorie mixes. Choose plain water instead.
“Choose alcohol to have fun, not to manage stress,” Beemiller said.
