Sugar addiction

It’s a very interesting topic that research is trying to better understand. So what is sugar addiction? What are the factors at play? And what can we do about it?

It’s very important to start off by saying the lived experience of feeling a strong compulsion to eat sugar / sweet is incredibly real and valid. The intention of this writing is not to say that experience doesn’t exist or that it isn’t distressing. Rather, the goal is to explore additional factors that might contribute to these urges and actions.

A review of the evidence

One of the reasons food addiction is so controversial is because unlike other substances, it’s biologically imperative that we eat. It’s possible to avoid drugs and alcohol without harming your health. However universally avoiding sugar (a type of carbohydrate) is very difficult as it’s naturally found in many foods that provide physical and emotional benefits such as milk, fruits, and foods with added sweeteners like table sugar, honey, and more. The act of trying to avoid it cuts out large opportunities for physical and social nourishment.

The research is mixed and a bit controversial. Many of the studies are animal based and typically involve giving the animals sugar after a period of deprivation. While there are studies that show eating sugar lights up the same centers of the brain as drugs and alcohol, those are also the same centers of the brain that light up with any pleasurable activity such as positive social contact, physical activity, gambling, and more. Pleasure is not quite the same as addiction. You can read more from Marci Evans, a renowned expert in eating disorders.

So what are some of the factors that can influence our behavior and focus on sweet things? Here are a few that come to mind…

Not getting enough sleep

When a body doesn’t get the quality and quantity of sleep needed, hormones such as cortisol increase that change food preferences to more energy dense foods (like sugar) and increase appetite in general. Additionally a brain that is sleep deprived has less energy for critical thinking and tends to be more impulsive in general – particularly around food. Some people even use food to literally stay away. It’s natural and normal for the the body turns to food to provide energy to power on. There’s no solution here except to work on sleep!

Not eating enough

When a body is physically hungry, whether because it didn’t get the amount of energy needed OR had to go a long time without adequate nutrients, it naturally increases hormones such as ghrelin in the body that increase appetite, increase impulsivity, and reduce satiation. Making you more likely to want desserts, even if dinner was enough food. Keeping the body fueled every 3-5 hours with a balance of produce, protein, and high fiber starch can regulate biological hunger.

Blood sugar swings

Every wonder why when you start the day with something sweet it’s hard to stop? High sugar foods can make blood sugar regulation a bit of a rollercoaster. A high sugar food is quickly absorbed by the body and often leaves the person with low blood sugar, which increases hunger – particularly for rapidly available food (like sugar!). One way to side step this is to reduce the amount of sugar in the food AND make sure it’s paired with a protein or heart healthy fat to help regulate energy metabolism. For example, if you love donuts for breakfast, enjoy hard boiled eggs, a handful of nuts, or cottage cheese along side.

Unrealistic expectations

There’s a tendency to want to create strict rules around food as a way to control behaviors. And while strict rules work well for some people, the majority of people only find themselves rebelling. And when they “fail” to follow the rule, they tell themselves, “this is the last time I’ll do this…so might as well keep going…. tomorrow I’ll be better…. I deserve this.” And the cycle continues. Instead of strict rules, consider the role of curiosity. What DO you enjoy about these foods/ the experience? What do you not? How would you feel if you had a little more? Or a little less? Mindful eating can be a helpful practice to consider.

The need for comfort

Not only do sugary foods impact the reward center in our brain, but we also tend to have strong emotional connections to them. Whether it was a food you were never allowed as a child OR a food that was connected to a happy time OR something you enjoyed when you had a tough time. Food is not just chemistry, the associations we have with that food can be powerful and provide connection. Recognizing and honoring those deeper connections (instead of beating yourself up for having them!) can open the door to more feel good tools make a food more satisfying and reduce the need to solely rely on it.

Emotional avoidance

A recent conference reviewed a common denominator between substance abuse and eating disorders is emotional avoidance – using either to escape from difficult thoughts and emotions. The evening hours tend to be particularly challenging – it’s when we’re trying to reconcile our day and what it means for the future. And when there isn’t an outlet for the discomfort and uncertainty, food does make you feel better by creating a surge of hormones. Additionally the act of eating (and beating yourself up for eating) can be a distraction from other worries.

Facing difficult thoughts / emotions is a different process for everyone. Meditation, yoga, talking with a trusted friend, and/or a counselor are all tools to consider.

Clearly there’s a lot to consider when it comes to our relationship to food. Every person finds their own path. Too often people get distracted and distraught when they can’t copy another person’s journey. But please know that while shame, anxiety, and fear can be controlling, it can make many people want to hide and rebel. Try on approaches, see how they fit. If they don’t work, instead of blaming yourself consider a gentle, objective curiosity to understand your own lived experience and what feels best for you, right now.

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