Alcohol may drive overeating of ultra-processed foods, study finds

If you find yourself reaching for a bag of chips after a few drinks, it may be partly due to hormones. Researchers suggest these may affect food cravings and contribute to overeating.

University of Sydney researchers report that studies examining how alcohol affects people’s eating habits have produced inconsistent results. Obesity Reviews.

Scientists have observed that alcohol on its own always adds calories, but how much it contributes to people’s total calorie intake depends on their eating habits.

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Previous research has suggested that alcohol consumption may increase levels of FGF21, “a hormone that increases salty (umami) preference and decreases sweet preference,” researchers said. In “minimally processed food environments,” people seek out foods that are both filling and high in protein, and they limit the number of calories they eat.

However, in diets rich in ultra-processed salty foods and/or high-fat unprocessed meats, consumers consume foods that resemble minimally processed foods but fail to provide protein. Researchers call these foods “protein traps.” People who eat ultra-processed foods tend to consume many more calories because they don’t feel full without protein.

Researchers analyzed previous empirical studies involving interviews with more than 9,000 Australians. The survey found that people who reported drinking alcohol also reported eating significantly more salty foods and fewer sweet foods than those who did not. People’s intake of delicious food increased on days they reported drinking.

People who reported drinking and consuming a palatable diet with the low-protein, high-fat characteristics of an ultra-processed diet consumed 40% more calories than the daily recommendation before accounting for alcohol.

“The results suggest that alcohol may have contributed to the obesity epidemic,” the researchers hypothesized. Because alcohol increases people’s appetite, and people who consume highly processed foods consume more unsatisfying foods.

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The researchers wrote that their observations may explain why studies on alcohol’s effect on caloric intake are so diverse; because it probably depends on the type of foods you eat while drinking.

They also noted that their study did not directly measure FGF21 levels but applied previous information collected through scientific studies to make their observations. They wrote that they were unable to provide direct evidence for the role of FGF21 in food intake.

Researchers suggest that many people crave savory foods when drinking alcohol, but the type they consume can have a big impact on calorie intake. (iStock)

The researchers also acknowledged the limitations of their study; because the research was largely based on secondary evidence from a population survey.

“Recommendations to limit highly processed foods, including salty snack foods, may be more critical than previously thought for reducing the risk of weight gain among adults who drink regularly,” they concluded.

Ohio-based registered dietitian Morgan Beemiller, RD, LDN, said she wasn’t surprised by this study’s findings.

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“Alcohol is known to affect many biological and behavioral systems that influence food cravings,” he told Fox News Digital.

According to Beemiller, alcohol alters signals that regulate appetite and affects the brain’s reward circuits. He said it also changes his perception of taste.

To avoid the trap of over-processed overeating, Beemiller recommended people eat a significant amount of food before drinking.

“Include protein, fiber-rich carbohydrates and healthy fats,” he advised. “This combination helps slow alcohol absorption and subsequently reduces cravings for fast foods.”

One study found that people who consumed highly processed foods while consuming alcohol consumed 40 percent more than the recommended daily amount of calories. (iStock)

Chicken, rice and salad or salmon, potatoes and broccoli are sensible pre-drink meals, Beemiller said.

“Decide what you’re going to eat late at night before you start drinking,” he said. “If healthy foods are already available, you’ll be less likely to order or prepare fast food later in the evening.”

Beemiller said people should keep minimally processed snacks on hand, such as nuts, cheese, fruits, hummus and vegetables, and hard-boiled eggs. He also noted that staying hydrated is important. 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 better for health overall, he added that there are several ways to reduce the negative impact if someone chooses to drink.

Keep your intake moderate. Health risks increase as more people drink. Choose low-sugar options like dry wines, light beers and cocktails that use fresh fruit juices instead of syrups. Avoid high-sugar drinks like margaritas, daiquiris, sweet dessert wines and hard lemonades. Also beware of high-calorie mixers. Choose mineral water instead.

“Choose alcohol for pleasure, not for stress management,” Beemiller said.