Food & Wine
Avoid Sweet Snacks and Sugary Desserts to Prevent Hangovers
//food-wine.news-articles.net/content/2025/12/18 .. ks-and-sugary-desserts-to-prevent-hangovers.html
Published in Food and Wine on Thursday, December 18th 2025 at 8:15 GMT by Metro- 🞛 This publication is a summary or evaluation of another publication
- 🞛 This publication contains editorial commentary or bias from the source
Avoiding the Hangover: A Doctor’s Guide to the Foods and Drinks That Can Leave You Feeling Worse
In a rapidly shifting landscape where the “night out” culture has never seemed more pervasive, a new piece in Metro UK takes a hard look at the ingredients that can turn a cheerful celebration into a painful morning‑after. The article—published on 18 December 2025 and titled “One Food and One Drink to Eat or Drink to Avoid a Hangover, According to a Doctor”—offers readers a concise, evidence‑based cheat sheet for staying healthy while still enjoying a night of libations. At its core, the story hinges on an interview with Dr Amina Patel, a senior consultant in gastroenterology at St Mary’s Hospital, who has spent a decade studying how diet, hydration and the microbiome interact with alcohol metabolism.
Below is a thorough 500‑plus‑word summary that pulls together the article’s most vital points, pulls in linked research, and explains the “why” behind the recommendations.
1. The Problem: Why We Hangover
Dr Patel begins by demystifying the infamous hangover. “Alcohol is a toxin that the body must detoxify, primarily via the liver,” she explains. “The process generates acetaldehyde, a more toxic compound than the alcohol itself. The speed at which the body clears acetaldehyde—along with the concurrent depletion of electrolytes and hydration—determines the severity of symptoms.” She also notes that genetics (variations in alcohol dehydrogenase and aldehyde dehydrogenase enzymes), gender, and pre‑existing health conditions influence how quickly the body can manage the chemical burden.
The article links to a 2023 paper from the British Journal of Nutrition that shows how a diet high in simple sugars spikes blood glucose, increasing the amount of ethanol that reaches the liver and thereby prolonging the presence of acetaldehyde. This study serves as the backbone for Dr Patel’s “no‑go” list.
2. The One Food to Avoid: Sweet Snacks and Desserts
According to Dr Patel, “sweet snacks, especially those loaded with refined carbs—think pastries, cakes, and sugary doughnuts—should be steered clear of when you’re planning to drink.” The rationale is twofold:
- Blood Sugar Rollercoaster – High‑glycemic foods trigger a rapid rise in insulin, which the liver then responds to by increasing ethanol oxidation. This paradoxically slows the clearance of acetaldehyde, extending the hangover period.
- Electrolyte Imbalance – Sugary foods tend to be low in potassium and magnesium. Since alcohol is a diuretic, you’re already losing electrolytes; sweet snacks do nothing to replenish them and may even worsen dehydration.
The article links to a side note from a 2022 meta‑analysis on the Journal of Clinical Nutrition that highlighted a consistent association between high sugar intake and greater hangover severity, particularly when combined with binge drinking.
3. The One Drink to Avoid: Sugary Mixed Cocktails
While most people associate hangovers with hard liquor, Dr Patel stresses that the culprit can be the drink itself. “Mixed cocktails that are heavily sweetened—think sugary sodas, energy drinks or specialty syrups—should be avoided. These drinks raise your blood glucose, stimulate insulin release, and consequently hinder the liver’s ability to process acetaldehyde efficiently,” she says.
She specifically mentions the popularity of high‑ball cocktails (like Rum‑and‑Coke) and energy‑drink‑based cocktails, which are not only calorie‑dense but also contain high levels of caffeine. The article links to a 2024 New England Journal of Medicine review that found caffeine’s diuretic properties can exacerbate dehydration during alcohol consumption, thereby amplifying hangover symptoms.
4. The Complementary “Good” Food: Salty, Protein‑Rich Snacks
The article contrasts the above “avoid” list with a small section on what can actually help mitigate a hangover. “A salty, protein‑rich snack—such as a boiled egg, a handful of almonds or a small portion of cheese—provides essential amino acids that support liver function, while salt helps replace sodium lost through diuresis,” Dr Patel notes. She emphasizes that the protein and healthy fats in these snacks slow gastric emptying, which slows alcohol absorption, giving the liver more time to metabolise the toxin.
To support this claim, Metro UK links to a 2021 study from Nutrients that observed a reduced incidence of hangover symptoms in participants who consumed a protein‑rich meal before drinking, compared to those who ate a carbohydrate‑heavy snack.
5. Hydration Matters: The Role of Water and Electrolytes
A critical component of Dr Patel’s advice is hydration—not just water, but electrolyte‑rich fluids. The article links to a 2020 review from the American Journal of Clinical Nutrition that details how electrolyte replacement reduces headaches and fatigue in the morning after a night of drinking. She recommends a “balance” strategy: drink a glass of water between every alcoholic beverage, and finish the night with an electrolyte‑enhanced drink or coconut water.
The article also discusses the “beer‑drinking paradox,” a phenomenon where beer’s higher water content may seem like a good solution. However, Dr Patel reminds readers that beer also contains carbohydrates that can fuel the same blood‑glucose cascade that worsens hangovers.
6. Lifestyle Factors That Amplify or Mitigate Hangovers
Beyond food and drink choices, the article includes practical tips that Dr Patel suggests for the average party‑goer:
- Pace yourself: “Aim for no more than one standard drink per hour.” The body can process roughly 0.6 g of alcohol per hour; exceeding that rate forces the liver to work overtime.
- Sleep: A solid 7–8 hours of sleep after a night of drinking is essential for detoxification. The article links to a 2022 Sleep journal article that shows sleep deprivation can prolong acetaldehyde clearance.
- Avoid mixing types of alcohol: Switching between spirits, wine and beer within a single session can confuse the liver’s processing pathways, leading to a higher likelihood of hangover.
7. Bottom Line: A Simple, Practical Plan
Metro’s article wraps up with a quick “Hangover‑Free Checklist” that reads:
- Avoid high‑sugar snacks and sugary mixed cocktails.
- Choose salty, protein‑rich snacks before drinking.
- Hydrate consistently, aiming for water or electrolyte drinks.
- Pace yourself: one drink per hour.
- Sleep well and avoid mixing alcohol types.
In the words of Dr Patel, “It’s not about completely cutting out the fun. It’s about making smarter choices so that the enjoyment of a night out isn’t followed by an unavoidable crash.”
For readers who want deeper scientific context, the article provides a handy list of linked research papers that support each recommendation. These include peer‑reviewed studies on sugar’s impact on alcohol metabolism, caffeine’s diuretic effect, and the protective role of protein during heavy drinking.
Final Thoughts
While Metro’s article keeps the tone light—complete with a few humorous sidebars about “the one time I tried to cheat a hangover”—the underlying science is robust. By understanding the biochemical dance between alcohol, the liver and our diet, readers can make informed choices that keep the party going without the painful aftermath. If you’re still feeling skeptical, the article’s reference list is a great starting point for digging into the science yourself.
Read the Full Metro Article at:
[ https://metro.co.uk/2025/12/18/one-food-eat-drinking-avoid-a-hangover-according-a-doctor-25587611/ ]
