Do carbs make hangovers worse? The definitive nutritional guide

October 6, 2025 •

4 min read

According to Baylor College of Medicine, a common myth is that greasy foods can 'soak up' alcohol, but they actually replenish carbohydrates and may not counteract the full effects. This brings to light the complex relationship between carbs and alcohol metabolism, begging the question: Do carbs make hangovers worse? The answer is more nuanced than a simple yes or no, depending on the type and timing of your carbohydrate consumption.

Quick Summary

The impact of carbohydrates on hangover severity depends on timing, type, and individual dietary habits. Eating carbs before or while drinking can slow alcohol absorption, but low-carb diets may increase sensitivity and potentially worsen hangovers due to faster intoxication and electrolyte imbalance. High-sugar, simple carbs often found in mixers can exacerbate symptoms, while complex carbs can stabilize blood sugar levels.

Key Points

Carbs Don't Cause Hangovers: It's not carbohydrates themselves that make hangovers worse, but factors like blood sugar fluctuations and rapid alcohol absorption that are affected by diet.
Pre-Drinking Carbs Can Help: Eating a meal with complex carbs before or while drinking slows alcohol absorption, reducing the rate at which you get intoxicated.
Keto Hangovers Can Be Worse: On a low-carb diet, depleted glycogen stores lead to faster alcohol absorption and exacerbated dehydration, often resulting in more severe hangovers.
Sugary Carbs Worsen Symptoms: High-sugar mixers and simple carbs can lead to a blood sugar spike and crash, intensifying feelings of fatigue and irritability.
Complex Carbs Aid Recovery: The morning after, bland, complex carbs like oatmeal or toast can gently restore blood sugar and provide sustained energy.
Focus on Hydration and Electrolytes: Dehydration and electrolyte imbalance are core hangover culprits; replenishing them with water and potassium-rich foods is crucial.

The morning-after malaise known as a hangover is a complex physiological reaction involving dehydration, inflammation, and fluctuations in blood sugar. Many believe that a big meal packed with carbohydrates can prevent or cure a hangover, while others on low-carb diets swear off them entirely. The truth is that carbohydrates are a crucial piece of the puzzle, but their effect hinges on when and what kind you consume.

The Dual-Edged Sword of Carbohydrate Timing

When it comes to alcohol and carbs, timing is everything. Consuming food, especially with carbohydrates, before or during drinking can significantly influence the rate at which your body absorbs alcohol. A full stomach slows gastric emptying, meaning the alcohol takes longer to reach the small intestine and enter the bloodstream. This can help you feel less intoxicated at a rapid pace and allow your liver more time to process the alcohol. However, a meal won't stop a hangover if you drink excessively.

The Keto Conundrum: When Low-Carb Means Worse Hangovers

For individuals following a low-carb or ketogenic diet, hangovers can be particularly severe. Here's why:

Missing 'Carb Cushion': On a standard diet, the body stores carbohydrates as glycogen, which holds onto water and electrolytes. This 'cushion' slows alcohol absorption. On a low-carb diet, these glycogen stores are depleted, causing alcohol to be absorbed much faster.
Reduced Tolerance: With a faster absorption rate, a person on a low-carb diet can feel the effects of alcohol more quickly and with less quantity, meaning they can reach their limit faster.
Exacerbated Symptoms: The dehydration and electrolyte imbalances that are primary causes of hangover symptoms are already part of the keto adaptation process, which can make the combined effect with alcohol especially debilitating.

Blood Sugar: A Key Player in Your Hangover

Alcohol interferes with the body's ability to maintain stable blood sugar levels. It suppresses gluconeogenesis, the process by which the liver creates new glucose, which can lead to low blood sugar (hypoglycemia). The fatigue and weakness often associated with a hangover can be partly attributed to this drop in blood sugar. This is where carbohydrates can be beneficial—when consumed the morning after, simple, bland carbs like toast or crackers can gently restore blood sugar levels and provide a quick energy boost.

Simple vs. Complex Carbs: A Crucial Distinction

The type of carbohydrate you consume makes a significant difference in your hangover experience. Simple carbs, especially refined sugars, can lead to a quick spike in blood sugar followed by a sharp crash, which can exacerbate fatigue and irritability. Conversely, complex carbohydrates provide a more sustained release of energy, which is more beneficial for recovery.

Simple Carbs (to be wary of): Sugary mixers like juice or soda, which make it easier to consume more alcohol without tasting its full harshness, often lead to more intense hangovers due to both the sugar crash and increased alcohol intake.
Complex Carbs (beneficial for recovery): Whole-grain toast, oatmeal, and bananas are better choices for replenishing energy and nutrients depleted by alcohol.

Congeners and Additives: The Unspoken Culprits

While carbohydrates play a role, other factors also contribute to hangover severity. Congeners are byproducts of fermentation found in darker liquors like whiskey and red wine, and research has shown they can contribute to more intense hangovers. Sugary mixers and cocktails also often contain additional additives and artificial ingredients that some argue may intensify symptoms, though more research is needed. Opting for clearer spirits and avoiding excessively sweet mixers is a good strategy for mitigating these effects.

Comparison Table: Carbs and Hangovers


Factor	High-Carb Scenario	Low-Carb (Keto) Scenario
Alcohol Absorption	Slower absorption due to food in the stomach.	Faster absorption, leading to quicker intoxication.
Blood Sugar Stability	Eating carbs can stabilize blood sugar levels while drinking, preventing a crash.	Alcohol inhibits glucose production, potentially causing a more significant blood sugar drop.
Electrolyte Balance	Less severe impact on electrolytes compared to keto.	Electrolyte imbalance is already a factor, exacerbated by alcohol's diuretic effect.
Hangover Severity	Can be moderate if alcohol intake is controlled and quality carbs are consumed.	Often more severe due to rapid intoxication, exacerbated dehydration, and electrolyte loss.
Best Food Options	Complex carbs like whole grains and nutrient-rich meals.	Potassium-rich foods like avocado and eggs.

Conclusion: Mindful Consumption is Key

So, do carbs make hangovers worse? The evidence suggests that it's not the carbs themselves, but the context in which they are consumed that dictates their impact. Having a balanced meal with complex carbohydrates, protein, and fat before drinking can help slow alcohol absorption and lessen intoxication. The morning after, bland complex carbs can help stabilize blood sugar and provide gentle energy. However, relying on sugary drinks or greasy, heavy carbs to 'soak up' alcohol is a myth and may worsen your hangover through blood sugar crashes and added inflammation.

The best strategy is mindful drinking: pace yourself, alternate with water, and have a nourishing meal with high-quality, complex carbs beforehand. Choosing less sugary mixers and staying hydrated are far more effective strategies for hangover prevention than simply avoiding or bingeing on carbs. For more in-depth information on alcohol and metabolism, a resource like the Cleveland Clinic offers valuable insights.

What to Eat for a Better Morning After

Start with Bland Carbs: Gentle on a sensitive stomach, plain crackers or toast can settle nausea and raise blood sugar.
Prioritize Complex Carbs: Have a bowl of oatmeal or whole-grain toast with eggs for sustained energy and key nutrients.
Include Potassium-Rich Foods: Alcohol depletes potassium. Replenish it with bananas or avocados to balance electrolytes.
Embrace Eggs: Eggs contain cysteine, which helps the liver break down the toxic byproduct of alcohol, acetaldehyde.
Stay Hydrated: Drink plenty of water and electrolyte beverages to combat dehydration.

Frequently Asked Questions

No, a large meal with carbs doesn't prevent a hangover entirely. It slows alcohol absorption, which can help manage the immediate effects, but it won't stop the underlying causes like dehydration and toxic byproducts from affecting you the next day.

Hangovers can be worse on a low-carb diet because the absence of glycogen stores, which hold water and electrolytes, means alcohol is absorbed much faster. This leads to quicker intoxication and intensifies symptoms caused by dehydration and electrolyte imbalances.

While sugar can offer a temporary energy boost, it is not an effective cure and can make symptoms worse. High sugar intake causes a rapid blood sugar spike followed by a crash, which can exacerbate feelings of fatigue and irritability.

Yes. Instead of simple sugars, focus on balanced meals containing complex carbohydrates like whole grains, protein, and fat before drinking. These help to slow absorption and provide more stable energy.

Yes, eating bland, easily digestible carbohydrates like toast, crackers, or oatmeal the morning after can help restore blood sugar levels, counteract fatigue, and be gentle on an upset stomach.

Sugary mixers can worsen hangovers for a couple of reasons. The sugar can lead to a blood sugar crash, and the pleasant taste of the mixer can mask the alcohol, potentially causing you to drink more than you normally would.

Electrolytes are crucial for hydration, and alcohol's diuretic effect depletes them. Low-carb diets already reduce electrolytes. Consuming potassium-rich carbs like bananas and staying hydrated with electrolyte drinks helps restore balance and alleviate hangover symptoms.