What to do if you feel like you have a sugar addiction.
The is Part 2 of a 2-part series on the discussion of sugar addiction. We recommend you read Part 1 first.
Sugar ‘addiction’ as a result of underlying restriction: connection to Eating Disorders
While there are studies that show a possible connection between eating sugar and food overconsumption and binge eating behaviours, these studies are typically done on rats (remember, humans function very differently from rats) and diet culture takes things completely out of context.
One study showed that when rats are given sugar from time to time only and no other food, they show binge eating behaviours along with an increase in dopamine levels similar to drugs or any other food (8). And in the time when they do not have access to sugar, dopamine levels drop, which is similar to what individuals engaging in substance use also experience. This became a headline that was used to support sugar being addicting. What they failed to mention, was in the study when the rats were given the sugar in addition to enough food and water, they did not binge. The study further emphasized that binge eating may not be an “addiction” issue, rather a deprivation one.
The above points to a fundamental education piece in eating disorders recovery. Binge eating is a natural consequence triggered by physical and mental food deprivation, not because sugar is an especially addictive substance (8). Individuals who feel obsessed with food are also likely to have a history of dieting or disordered eating. The same individuals, as well as those with eating disorders, often report that they have ‘no control around food’ or that they are ‘obsessed with a certain food’ while also not eating consistently or adequately everyday. Specific food restriction can also increase the psychological novelty of “forbidden foods” and our brain’s reward circuit becomes even more stimulated leading to more impulsive eating behaviors (9).
It is important to know when it comes to food addiction (and not just with sugar), there also doesn’t seem to much evidence supporting food and its components being addicting. Research has shown that food addiction lacks evidence and studies do not take into account the impact of dietary restriction (10,12).
Sugar isn’t addictive, but what about emotional eating as an addiction?
Similar to shopping, porn, or gambling addictions- it is understandable for us to view emotional eating as an addictive way to cope with distress whether from short-term stressors or long-term consequences of trauma. And it is a concern if eating becomes the only coping mechanism a person uses for emotional distress.
However, the sugar addiction narrative misplaces the root cause of emotional eating on sugar itself being addictive, rather than support any perspective on if eating was a way to cope or to survive. Frequent and significant emotional eating needs to be addressed appropriately through disordered eating work with a dietitian AND a therapist. Assigning blame on sugar and recommending more restrictive patterns of eating to abstain from sugar is not a sustainable solution.
If you still feel like sugar addiction is an issue for you, consider the following:
Am I eating consistent meals and snacks throughout the day? We recommend when addressing any disordered eating behaviors to start with eating more regularly. Make sure you’ve got 3 meals and snacks in between.
Is my blood sugars stable throughout the day? Sugar crashes after eating sugar-providing foods is real and can cause the body to continuously seek sugar to maintain blood sugar levels. Adding protein, fats, and/or fiber to sugar-providing foods can help stabilize our blood sugars. The concept of a eating regularly and having balanced meals and snacks is rooted keeping our blood sugars from spiking and crashing.
Am I food policing- labelling foods as good and bad? Food policing can exacerbate the novelty of forbidden foods and sometimes lead us astray as to what the body is looking for in terms of nourishment. Our body requires autonomy over its decision on food, it needs us to be flexible.
Am I taking the time to enjoy food with permission and mindfulness? Mindless eating can increase mental deprivation with food. Try to make sure to sit and eat without distractions to fully enjoy the food with permission for at least a meal or snack throughout the day.
Is food my primary coping mechanism for emotional distress? Sometimes emotional eating is perfectly appropriate to meet our emotional needs, and sometimes it is not. Speak with a therapist to uncover what the emotional need is in order to find suitable ways to tend to your needs properly.
Are there other things at play that impact eating behaviors? Lifestyle factors like sleep, stress and movement play a role in appetite. Folks who are neurodivergent may have sensory specific avoidance and affinity with certain foods. It’s important to consider the effect of these influences as well.
Our final thoughts
You can always reach out to a dietitian who specializes in disordered eating/eating disorders to tailor recommendations to your specific concerns. We understand this may be a sensitive topic for folks who’ve struggled with disordered eating symptoms that feels very much like a sugar addiction. This is not to invalidate the helplessness and powerlessness that people experience, but to empower folks to explore the real root causes in order to recover appropriately.
Disclaimer: the information provided is not intended as medical advice or to diagnose or treat a medical disease. It is strictly for informational purposes. Consult with your medical provider such as a dietitian before implementing any dietary changes, the information provided does not replace medical advice provided by your healthcare provider.
Written by Sharon Sun, RD and Abby Hsiao, RD
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References
"Policy Public Statement: Definition of Addiction." American Society of Addiction Medicine, Aug. 2011, www.asam.org/docs/default-source/public-policy-statements/1definition_of_addiction_long_4-11.pdf.
Smith, L., & Jones, T. (2022). Sugar and the Brain: Understanding the Impact of Sugar on Mental Health. Journal of Nutritional Neuroscience, 15(4), 297-308.
Lowe, M. R., & Gizewski, E. R. (2021). Dopamine and sugar: A review of the role of dopamine in the reinforcing effects of sugar consumption. Behavioral Neuroscience, 135(5), 537-547.
Avena et al. , 2008 Like have an addiction to drug or alcohol
Krach, S., Paulus, F. M., Bodden, M., & Kircher, T. (2010). The rewarding nature of social interactions. Frontiers in behavioral neuroscience, 4, 1141.
Westwater ML, Fletcher PC, Ziauddeen H. Sugar addiction: The state of the science. Eur J Nutr. 2016;55(2):55-69. https://doi.org/10.1007/s00394-016-1229-6. doi: 10.1007/s00394-016-1229-6.
Essayli, J. H., Forrest, L. N., Zickgraf, H. F., Stefano, E. C., Keller, K. L., & Lane‐Loney, S. E. (2023). The impact of between‐session habituation, within‐session habituation, and weight gain on response to food exposure for adolescents with eating disorders. International Journal of Eating Disorders, 56(3), 637-645.
Westwater, M. L., Fletcher, P. C., & Ziauddeen, H. (2016). Sugar addiction: the state of the science. European journal of nutrition, 55(2), 55-69.
Stice, E., Burger, K., & Yokum, S. (2013). Caloric deprivation increases responsivity of attention and reward brain regions to intake, anticipated intake, and images of palatable foods. Neuroimage, 67, 322-330.
Vasiliu, O. (2022). Current status of evidence for a new diagnosis: food addiction-a literature review. Frontiers in Psychiatry, 12, 824936.
Jun, D. (2023). The Effects of Hyper-Paltable Foods on Energy Intake and Eating-Related Experiences in Free-Living and Real-Time Conditions Among Adults (Master's thesis, University of Kansas).
Ziauddeen, H., & Fletcher, P. C. (2013). Is food addiction a valid and useful concept?. obesity reviews, 14(1), 19-28.
