Stop Craving Sugar!
Welcome to the first edition of Mindful Monday! Each week, we’ll focus on one part of the alcohol-free journey and the habits that help you thrive. Today’s topic: sugar cravings—and why they often show up when you stop drinking.
Why You Might Crave Sugar After Quitting Alcohol
If you’ve ever wondered why quitting alcohol suddenly has you reaching for sweets, you’re not alone. Alcohol and sugar both stimulate the brain’s dopamine response—the “feel-good” neurotransmitter that creates feelings of pleasure and reward.
When you stop drinking, your body goes through a kind of dopamine withdrawal. Without alcohol’s quick dopamine hit, the brain often seeks a replacement—and sugar can provide that same temporary boost.
Over time, your dopamine levels will naturally rebalance, but in the early weeks, cravings can be intense. If you want to dive deeper into the science, here’s a great article on dopamine and addiction
Remmeber, just like alcohol, the more you eat sugar the more you crave it!
Why You Shouldn’t Replace Alcohol with Sugar
It’s tempting to swap cocktails for candy, but that habit can hold you back from truly healing. While sugar may seem harmless compared to alcohol, both contribute to inflammation in the body. Chronic inflammation affects everything from your digestion and sleep to your mood and energy levels.
When I quit drinking, my body was extremely inflamed—it took nearly six months before I felt like my system had reset. 6 months is when things like plantar fasciitis, joint pains and an old broken rib injury started to heal! Looking back, I believe avoiding excess sugar from the start helped me heal faster and experience the full benefits of sobriety, from clearer skin to better energy.
If I had replaced alcohol with sweets, I don’t think I would have seen those same results.
How I Managed Cravings Without Replacing One Habit for Another
When I quit drinking, I made a conscious effort not to swap one addiction for another. Remember, I quit to lose weight at first, so diet was an important consideration that I began alongside sobriety. At the same time, I began focusing on nutrition and building healthier routines—a combination that worked for me even though many books suggest tackling one goal at a time. I believe starting simultaneous habits created a smooth and consistent pattern I have been able to maintain for years! Instead of one thing, then trying to start another new habit later.
By building new habits around balanced meals, hydration, and movement, I naturally avoided sugar cravings.
Here’s exactly what helped:
1. Stay Hydrated
Hydration is key. I drank plenty of water and herbal teas at night. Early on, I also loved sparkling water, though I eventually limited it to one per day because it made me feel bloated.
2. Eat Every 3 Hours
Eating regularly helped me keep my blood sugar stable, which in turn reduced cravings. Smaller, balanced meals every 3 hours prevented the blood sugar spikes and drops that can trigger a desire for quick energy (like sugar).
3. Keep Healthy Snacks Nearby
I stocked my fridge and purse (ha!) with wholesome, easy options. My go-to snacks included:
Greek yogurt - watch sugar added!
Raw nuts (without seed oils- roasted nuts are THE WORST offenders!)
Fresh fruits like apples, bananas, and berries. I ate SO many apples when I first quit!
Veggies with hummus
Protein snacks like jerky - watch sugar added!
I wasn’t constantly hungry, but having healthy foods prepped made it easier to stick to my plan. i ate every 3 hours even when i was not hungry to help support crashes and prevent binges.
4. Support Gut Health
I started taking probiotics early on, and I noticed a big difference in digestion and energy. (I use this brand available at both Amazon and Costco.) Your gut health plays a major role in cravings—especially sugar cravings—so this small habit can go a long way.
5. Move Your Body
I didn’t begin a consistent exercise routine until about month two or three, but when I did, walking became one of my favorite habits. Regular movement supports mood, helps regulate blood sugar, and gives you a natural dopamine boost—without the crash. When I first started my “diet” I expected it would be easy to quit drinking, but it ended up consuming so much of my time and focus that my workouts were a few days a week at first. Then I found walking a few months later and my life changed (more on this for another week).
What to Eat When You Crave Sugar
When I wanted sugars or something sweet - I found a few healthy ways to satisfy it without derailing my progress:
Honey and cinnamon on apples, oatmeal, yogurt or cereals.
Dark chocolate (kept in the freezer)—I had one or two squares each night in early sobriety, then needed it less as my body adjusted. This is the yummiest treat! Make sure it is dark cocoa though 70%+
I’ve never been a big fan of desserts like cake or ice cream, but these small treats helped me through those first few months.
Sleep also plays a role, but I slept like abosolute crap the first 3 months I quit alcohol! But if you can sleep, do that :)
One Last Thought on Cravings
In her book Quit Like a Woman, Holly Whitaker explains that cravings typically last about 90 seconds. What! That’s it!! When one hits, try this: pause, close your eyes, take a few deep breaths, and remind yourself that the feeling will pass. I also journaled the first month or so when I wanted a drink specifically as something to do, but this habit quickly passed as my cravings became less.
The longer you stay alcohol-free, the more balanced your body becomes—and those sugar cravings fade as your natural dopamine levels normalize.
Key Takeaway
You don’t have to white-knuckle your way through cravings. With hydration, balanced nutrition, mindful movement, and a little planning, you can avoid replacing alcohol with sugar—and support your body’s healing in the process.
Have anything to add? Leave a comment to help others curb their sugar cravings!
xo,
Jackie