Obesity rates in the United States have soared in recent years, with over 40% of American adults falling into this category. [1] But could some of this overconsumption be linked with addiction to sugar? While sugar addiction is not formally recognised as a medical diagnosis, recent research has demonstrated sugar’s addictive potential and potentially detrimental health impacts. This article will help explore sugar addiction and what can be done to break it.
- Excessive sugar consumption can affect the brain’s dopamine reward system in a similar way to some illicit drugs.
- Sugar addiction is linked to the development of several chronic health conditions, including diabetes, obesity, and cardiovascular disease.
- There are several self-help strategies and professional treatments to help break sugar addiction.
What is sugar addiction? Science behind the cravings
Many addictive drugs cause an increase in dopamine in the brain’s reward system, which subsequently leads to cravings when the drug is not taken.[2] Researchers have found that sugar can have a similar effect, with excessive sugar intake activating similar pathways to those involved in substance addiction.[2] Artificial sweeteners can also impact the brain’s reward system similarly to natural sugars.[3] However, as natural sugar provides satiety and energy, these sugars can have a greater effect.
Refined, added sugars are seen in many processed foods and are often absorbed quickly by the body, leading to a sharp spike in blood glucose levels. This is followed by a ‘crash’, resulting in fatigue, irritability, and sugar cravings. Natural sugars, from fruit, for example, tend to be absorbed more slowly and therefore have less of these effects. Because of this rapid absorption, most sugar addiction is related to refined sugars.
The overlap: Sugar addiction and food addiction
Food addiction is an obsession with eating and obtaining more food, and is associated with obesity and eating disorders. [4] Sugar’s impact on the brain’s reward system can lead to it being a gateway ingredient to food addiction, with individuals experiencing cravings to consume more sugar.
Ultra-processed foods, which are produced on an industrial scale with little or no whole food content, often contain high levels of refined sugar. As mentioned, these sugars can lead to harsh crashes and subsequent cravings, which can lead to sugar addiction. As ultraprocessed foods tend to be cheap, convenient, and readily accessible, they are widely consumed.
How common is sugar addiction?
While we don't have direct data on sugar addiction rates, research suggests that the majority of Americans consume too much sugar. The American Heart Association advises a maximum of nine teaspoons of added sugar per day for men, and six teaspoons for women. However, studies have shown that adults consume an average of 17 teaspoons of added sugar per day, and many of these people may be suffering from sugar addiction. [5]
Health risks linked to sugar addiction
The health risks of sugar addiction are numerous and potentially severe. Excessive consumption of sugar over time can lead to an increased risk of several health conditions, including obesity, diabetes, and cardiovascular disease. [7] Sugar addiction generally leads to excess food consumption, causing weight gain and associated metabolic conditions. [7] Sugar overconsumption is also associated with mental health conditions, including anxiety, depression, and increased impulsive behaviour.[6]
Type 2 diabetes is one of the main concerns with sugar addiction. Having high blood sugar levels over a long period of time will make the body less responsive to insulin, which can lead to type 2 diabetes. Additionally, being obese with excess body fat can in itself increase the risk of diabetes, with the risk of type 2 diabetes increasing as BMI increases. [8] Though more research is needed on this topic, sugar addiction and type 2 diabetes appear to be closely linked. Given that diabetes can cause damage to blood vessels, nerves, eyes, and kidneys, this is a big concern.
Sugar withdrawal symptoms
If sugar consumption has been high for a period of time, substantially reducing it or abruptly stopping sugar can lead to many possible withdrawal symptoms, including:
- Headaches
- Fatigue
- Irritability
- Anxiety
- Nausea
- Mood changes
- Sugar cravings
Consuming more sugar often resolves these symptoms, which can easily lead to a cycle of sugar overconsumption and ultimately addiction.
Recognizing the signs of sugar addiction
As sugar addiction is not yet recognised as a medical diagnosis by the Diagnostic and Statistical Manual of Mental Disorders, there is no strict set of criteria for the symptoms of sugar addiction. However, if you experience any of the following, you might have an addiction to sugar:
- Consuming sugary food or drinks for pleasure, even if not hungry or thirsty.
- Consuming sugar to help with emotions such as sadness, boredom, or loneliness.
- Having intense cravings for sugar.
- Experiencing withdrawal symptoms after a period of no sugar.
- Frequently binge-eating sugary foods.
- Mood changes.
If you think you might be suffering from a sugar addiction, do not worry, as there are many strategies that can help break this addiction.
How to break sugar addiction
As with all addictions, there is no quick fix to sugar addiction. Breaking the addiction will involve making significant lifestyle changes, which takes planning and effort to achieve and maintain. However, by following these self-help strategies, sugar cravings can be reduced:
- Don’t abruptly stop consuming sugar or skipping meals. Both of these are likely to cause intense sugar cravings, increasing the risk of a high-sugar binge. Instead, try to slowly reduce sugar intake and eat meals at regular intervals.
- Eat a healthy, balanced diet by doing meal planning and prepping. Try to avoid ultra-processed foods or those containing high levels of refined sugar. A diet rich in fibre, fruits, vegetables, and other whole foods will help to reduce sugar intake.
- Swap soda for water, especially sparkling water or naturally essenced seltzers. People often consume sugar through drinks without realizing it. Our bodies can also confuse thirst for hunger, leading us to snack when we actually need water. Drinking 2L of water daily helps maintain hydration and can reduce unnecessary snacking.
- Exercise and sleep. Doing regular exercise, even some light walking or stretching, and having a good night's sleep can help to reduce stress hormones in the body, helping to reduce sugar cravings.
However, sometimes these steps alone are not enough to break addiction, in which case medical professionals can help further.
When to seek professional help
If you have tried to reduce your sugar intake without success, or if sugar is causing severe emotional or mental health effects, it’s worth reaching out to a medical professional who can help support your recovery. Depending on the individual, there are a variety of treatment options they might consider. These include behavioural therapies, which can be especially helpful with impulsive behaviours around sugar intake, and guided withdrawal management plans.
If you're unsure whether you need professional help, it’s best to consult your doctor for guidance and support with sugar addiction recovery.
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