Food Addiction

Sugar is a drug.

Sugar is a refined white powder, processed from sugar cane or beet. Because the fibre has been stripped from the plant, white sugar is very easily absorbed into the blood stream on ingestion (1). This surge of sugar in the blood stream can trigger the release of neurotransmitters like dopamine, endorphins or serotonin, which make you feel good, just like a drug (2).

When the initial high of the sugary treat wears off, blood sugar and neurotransmitter levels fall, potentially triggering tiredness, brain fog, low mood or irritability, which can cause cravings for a pick me up of more sugar. We might say to ourselves that we aren’t going to cave in to the craving, but if the withdrawal kicks in, we reach for the boost of a coffee sweetened with a side of cake. So much better. Just like a drug, (3) 

Some people are more sensitive to the effects of sugar than others, particularly if there is addiction in their background (4). Sensitivity to sugar can be correlated to higher levels of anxiety, depression or eating disorders, particularly if sugar is consumed in binges, similar to alcohol or drugs (5). In fact, there is a correlation between sugar or food addiction with obesity, so it might even be possible to look at obesity from this angle (6).

Other foods can be addictive in a similar way. Refined, highly processed carbohydrates like white flour products, act in a manner very similar to sugar. They are absorbed directly into the blood stream, causing a spike of blood sugar, insulin and the corresponding feel good neurotransmitters (6).

Similarly, dairy products like cheese contain the protein casein, which is digested into compounds called casomorphins. This chemical triggers endorphin or dopamine production in the brain, making you feel good, which makes you want to eat more cheese (7). Interestingly, gluten, the protein in wheat flour, has similar compounds called gluteomorphins (8). This might be why so many people’s favourite food is something like pizza, which contains gluten, casein and refined carbohydrate. In this way is very easy to get hooked onto refined foods which contain flour, sugar, gluten and dairy and it can be challenging to stop eating them, because they can affect your brain like a drug (9).

If we can view obesity, or the overconsumption of foods like sugar, refined flour products, gluten or cheese, from the angle of addictive eating, would that make society a bit more accepting and less judgemental to overweight individuals? Would understanding the addictive nature of certain foods help us to be a bit more tolerant to ourselves if we struggle to stick to a self imposed, restrictive diet? If we as individuals struggle with regulating certain foods, should we cut them out or find a way to incorporate them in our diet, in a healthier, more manageable way?

One helpful strategy is to eat sugar or refined flour alongside a form of protein, fat and fibre. Protein, fat and fibre slow the digestion of sugar into our blood stream, which means the secretion of insulin and neurotransmitters are moderated, causing a smaller spike, a shallower withdrawal and potentially less pull towards addiction (9). Similarly swapping gluten or dairy for gluten or dairy free alternatives, might be beneficial for individuals who are sensitive to these foods.

If you are struggling with overeating sugar, I would suggest working with a qualified nutritional therapist to support you in your wellbeing goals.  If you are concerned your food addiction might be correlated to an eating disorder, there are psychologists and nutritionists who are specifically trained in this area. I would suggest reaching out to get help from the National Centre for Eating Disorders (https://eating-disorders.org.uk).

References

1. https://nutritionsource.hsph.harvard.edu/carbohydrates/carbohydrates-and-blood-sugar/

2. https://pmc.ncbi.nlm.nih.gov/articles/PMC2235907/

3. https://pubmed.ncbi.nlm.nih.gov/23719144/

4. https://pubmed.ncbi.nlm.nih.gov/20648910/#:~:text=Moreover%2C%20both%20human%20and%20animal,the%20dopamine%202%20receptor%20gene.

5. https://pmc.ncbi.nlm.nih.gov/articles/PMC2714381/

6. https://pmc.ncbi.nlm.nih.gov/articles/PMC5912158/

7. https://www.healthline.com/nutrition/is-cheese-addictive#your-brain-on-cheese

8. https://thefnc.com/research/gluten-and-dairy-are-like-addictive-drugs-to-the-brain/

9. https://joslin.org/news-stories/all-news-stories/education/2021/07/carbs-protein-fats