sugar-addiction

Sugar Addiction – The Ultimate Guide

Guides

Are you wondering if you have a sugar addiction?

If you have a sweet tooth and ignore packaging labels, you could very easily be a sugar addict.

Regularly feeling sluggish and irritable are potential signs that you’re taking in far more sugar than your body can handle. And so are sugar cravings and frequent hunger pangs.

Sugar is a natural product essential to our survival, so it can never be cut out completely. A healthy diet of fresh fruit and vegetables, protein and unprocessed cereals provides us with enough sugar.

Its added sugars are the problem. These are sweeteners added to products by manufacturers to make them more tasty and appealing. And it works!

For many people, the more sugar they eat, the more they want, creating an unhealthy cycle of addiction.

This article tells you how much sugar we should be consuming, how much we are, what the effects are, where added sugars hide and how to cut down.

What is sugar addiction?

In short, sugar addiction is the physical, emotional and psychological dependence on sugary food and drinks, despite harmful consequences on health, social interactions and daily life.

Sugar naturally triggers the brain’s reward system making you want more. It’s believed this instinctive reaction was to encourage early humans to keep searching for calorie-rich foods essential to survival.

Today, however, we’ve taken this primitive drive and converted it into a sweeping health complication that’s threatening the wellbeing and quality of life of millions of Americans.

Consider these sugar consumption statistics for the average person over the past few centuries –

  • The 1700s – 4 pounds per annum
  • The 1800s – 18 pounds per annum
  • The 1900s – 90 pounds per annum
  • 2009 – 180 pounds per annum

Research indicates that the average American takes in 22 teaspoons of added sugar daily (which excludes natural sugars already present in fruit, dairy products, grains and proteins.)

Compare this to the recommendations of the American Heart Association: according to their guidelines, the average woman should limit added sugars to 6 teaspoons a day and men to 9 teaspoons daily.

The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) of the American Psychiatric Association doesn’t formally recognize sugar addiction. But medical science has acknowledged the effects that added sugars are having on the population’s health.

Some schools of thought believe eating disorders recognized in the DSM-5 overlap with sugar dependency, but the area still needs more research. The DSM-5 is yet to acknowledge food addiction as a whole.

Key sugar addiction statistics?

Processed and prepacked foods generally have far more added sugars than you realize.

It’s unlikely that manufacturers will take your health into account unless legislation forces their hand, so it’s up to you to get into that habit of reading all labels. Ultimately, buying decisions can have more impact than regulation; if enough people stop buying sugar-heavy products, manufacturers will listen.

What causes sugar addiction?

Sugar is a stimulant that activates the brain’s reward system and triggers the release of small amounts of dopamine. However, the effect is not enough to alter neural pathways and create addiction. Therefore there’s no genetic predisposition to sugar addiction.

There are three prime reasons sugar is such an addictive food according to medical science –

  • It’s palatable

Palatable food tastes good, so when we eat it, we want more irrespective of whether we’re hungry or not. Studies have found this effect is present in newborn babies and animals; it’s related to the most basic of our survival instincts.

  • It has hedonic value

The hedonic value, or bliss-point, in food production is the amount of pleasure someone gets when eating something. Therefore, manufacturers spend millions of dollars annually to ensure their products deliver as close to the bliss point as possible.

  • It’s reinforcing

Once we have been exposed to the taste of sugar, we want more and are willing to work harder to get it. We also recognize the flavor in different things and will pursue them. That works great for brands because once we’ve associated the brand with the pleasure of sugar, we go after that brand. This is why we can crave sugar as soon as we see a brand logo.

Signs you have a sugar addiction

One of the first signs of sugar addiction is persistent hunger. Eating sugar is uplifting, but it’s not satisfying for long. Most sugary foods lack fiber, protein and healthy fats, so we end up with empty calories that burn up very quickly, leaving us hungry again.

It can lead to endless snacking and consuming sugar-loaded drinks to find fulfilment and maintain energy levels.

Feeling irritable, moody and edgy often is another sign. Meals high in sugar and low on fiber, protein and healthy fats cause blood sugar to spike and crash sharply. As a result, you’re left feeling irritable, and it can even lead to depression.

High insulin levels from too much sugar leave glucose levels low. Healthy brain function is critically dependent on balanced blood sugar levels, and a decreased glucose in the brain causes it to slow down. That’s when you start feeling down, and your moods start sliding all over.

Consequently, you start feeling fatigued and drained, physically, mentally and emotionally. In addition, mental clarity, memory and focus are negatively impacted.

Too much sugar and our craving for more can affect taste buds as well. Food and drinks don’t taste sweet enough anymore, so we add more sugar. The brain gets trained to expect a certain level of sweetness, and then it wants more and more and more.

The feel-good effects from more sugar make the brain want to feel good more often, so it triggers carvings by releasing small amounts of dopamine with every sugar-hit. Unfortunately, this brain-driven mental association also impacts the food choices we make, creating a cycle of addiction.

Research indicates that sugar can increase blood pressure. Although further studies are still necessary, it’s known that high glucose levels can damage the lining of blood vessels, causing blood fats like cholesterol to adhere to the walls. This causes blood vessels to harden, pushing blood pressure up.

The sudden appearance of acne (even as an adult) can be because of a high sugar intake. Some studies have linked insulin resistance (interrelated with sugar consumption) with the development of acne.

Byproducts of sugar have also been associated with premature ageing of the skin, although this needs further research.

The stimulant effects of sugar can trigger disrupted sleep and insomnia.

Sugar is known to irritate the gut and can lead to cramps, diarrhea and stomachache.

Foods high in carbohydrates and sugar in a diet lacking fiber from fruit, vegetables, and whole grains can lead to constipation.

Tooth decay and gum disease are signs of too much sugar, as well.

Increased weight gain and subsequent obesity can result from a high sugar intake; however, there are other contributing factors. For instance, eating too many refined carbohydrates and unhealthy fats with too much sugar can lead to weight gain. Not everyone who eats loads of sugar is overweight, but belly fat can become an issue.

How to treat sugar addiction

There’s no formal treatment for sugar addiction and no specific rehab programs.

Seek medical treatment, though, if you’ve developed complications such as high blood pressure or gum disease. Depression and mood swings should decrease once you cut down sugar consumption; however, if they persist after you’ve cut down, get help.

Kicking the habit

Going cold turkey isn’t the way to do it, even if you intend only cutting out all sugar for a short while. Sugar cravings are real, and if you quit altogether, they’ll probably get the better of you and make you give up your quest.

Since we cannot survive without sugar, the best approach to breaking the cycle of addiction is to learn to understand the nutritional value and adapt our diet accordingly.

The good news is that all the harm done by years of overconsumption, including damage to concentration and memory, can be undone if we follow a healthy diet.

Before you start cutting down, keep a sugar diary and record how much you consume daily. Then, read all labels and measure your intake to get an exact amount. It’s unlikely you realize just how much sugar you consume since most of us are unaware of added sugar.

Retrain your taste buds

We don’t need nearly as much sugar as we think we do, so start retraining your taste buds to expect less. You can begin right away by cutting down on the sugar you add to beverages and cereals and replacing soda with water or herbal tea.

Replace sugar on cereals with fresh or dried fruit and if cutting back on soda entirely is too much to handle, try diluting it with sparkling water, to begin with.

Continue taking small, manageable steps toward your goal. For example, decide on a sugary item you’re going to cut out of your diet every week and replace it with a healthier option. Not only will you eventually end up eating much less sugar, but your taste buds will also adapt, and you won’t find it as appealing anymore.

To get it right, think of why you reach for sugary foods. For most, it’s hunger pangs. If that’s the case for you, too, keep healthy snacks readily available. Remember, though, that once you start eating three healthy, balanced meals a day, continuous snacking will become a thing of the past.

Here are some ideas –

  • Choose sugar-free cereals and oats and add fresh fruit like dates, bananas, apples, mangos and strawberries to sweeten cereal. Dried berries such as raisins and cranberries are great too.
  • Bake your own muffins or oats cookies with whole-wheat flour and no sugar. Add dried apricots, dates and berries instead.
  • Snack on a small handful of mixed dried fruit and nuts when a sugar craving kicks in.
  • Almond, citrus and vanilla extract are great for baking, and they sweeten hot beverages and the milk you pour over cereal.
  • Use spices to sweeten hot drinks, add them to baked food and sprinkle on breakfast toast and cereals. Mint, nutmeg, cinnamon and lavender add a good dash of sweetness. Try ginger with other spices for a flavor boost.
  • Fresh and dried coconut is an excellent sweetener, as is coconut milk.
  • Make your own sauces and condiments using fresh and dried ingredients and herbs and spices; off the shelf sauces and dressings are overloaded with sugars.

Use natural sugars sparingly, including raw honey, date and maple sugar, if you’re trying to break an addiction. They’re still sugars that are rapidly absorbed and spike blood sugar. Relying on them means replacing one addictive substance for another.

Altogether avoid artificial sweeteners because they’re much sweeter than sugar and only serve to get your taste buds craving more.

Overhaul your pantry

If you’re constantly hungry, craving sugar and snacking regularly, it’s unlikely you’re eating healthily. Since everyone has different dietary needs, a consultation with a nutritionist can make breaking sugar addiction much more manageable.

Once you’ve made your decision to cut out added sugars, get to work on everything that’s in your pantry, freezer and refrigerator. Keeping sugar-loaded snacks and food means you’ll be tempted, and that’s not how to kick a habit.

Go through the labels and clear out every item that has added sugars. Don’t let having them hold you back from cutting down. If you feel guilty getting rid of so much, donate them; that’s a feel-good thing that will strengthen your resolve.

Fill up with fresh, dried, frozen and canned unprocessed whole foods that don’t contain added sugars. Avoid salty snacks because they’re just as harmful. Replace cookies with plain crackers and white bread with wholegrain. Commercially baked buns and bread made with white, refined flour are often filled with sugar to reach the bliss point. So are sugary instant cereals; use natural, unsweetened cereals like oats instead.

Ensure you eat balanced meals and snacks that will beat the hunger pangs and keep your energy levels high. That way, you naturally reduce the urge to snack.

Include proteins because they digest slower and keep you feeling full for longer. Measured digestion means they’re absorbed more gradually and don’t spike blood sugar, so you don’t get the “high” that sugar gives you or the slump afterwards. Choose light proteins like eggs, lean unprocessed meat, soft cheeses, low-fat yogurt, beans and nuts.

Fiber is an essential element of a healthy diet, so include plenty of it. It helps maintain a healthy gut, prevents constipation and keeps you feeling full for longer. You find fiber in all fruits, vegetables and whole grains.

How to identify added sugars on labels

Manufacturers hide sugars under different names. According to research done by the University of California, added sugars are present in 74% of packaged foods. They found many items branded “healthy”, such as energy and breakfast bars, equaled or topped soda and baked goods in sugar content.

When you’re breaking a sugar addiction learning to read labels is an essential tool to quitting and staying off unnecessary sugar.

Here are some of the names on labels that actually mean “added sugar” –

  • Anhydrous dextrose
  • Fructose
  • Glucose
  • Lactose
  • Sucrose
  • Maltose
  • Agave nectar
  • Corn sweetener
  • Corn syrup solids
  • Cane crystals
  • Crystal dextrose
  • Dextrose
  • Ethyl maltol
  • Evaporated cane juice
  • Fruit juice concentrates
  • High fructose corn syrup
  • Honey
  • Invert sugar
  • Molasses
  • Malt syrup
  • Maltodextrin
  • Maple syrup
  • Sucanat
  • Treacle
  • Trehalose
  • Turbinado sugar

Added sugars do long-term harm

Aside from the short term effect of taking in too much sugar, it’s been found to aggravate existing chronic conditions and underlie the development of others.

If you already have gastrointestinal disease, such as irritable bowel syndrome or Crohn’s disease, sugar can make it worse.

Rheumatoid arthritis is thought to be exacerbated by high sugar levels in the body.

Sugar can also lead to systemic inflammation throughout the body, which may affect the joints leading to continued joint pain. Systemic inflammation can do far more damage, too – a review of past studies found that frequently consuming sugary drinks increased cancer risk by 23% to 200%.

A high sugar diet with plenty of calories and little nutritional value can lead to obesity, which, in turn, can cause insulin resistance, followed by type-2 diabetes.

Continued consumption of added sugars has been linked to an increased risk of dying from cardiovascular disease. A study found that those who derived 17% to 21% of their daily calories from added sugar had a 38% greater risk of dying from cardiovascular disease. People who consumed more than 21% doubled their risk.

How to help someone with a sugar addiction

Sugar addiction is controversial, so it’s not something you can easily confront someone with. Sugar is also legal, contained in a wide variety of foods and drinks, and socially (and commercially) very acceptable.

If you think you have a sugar addiction, you probably do, and it’s imperative to start cutting down right away. In that case, start considering how much your family consumes, too. Are you all eating way more sugars than is good for you?

Where you’re genuinely concerned about someone else’s sugar intake, you’d be more successful if you raised concerns about their health rather than how much sugar they use. Avoid using the term “sugar addict” because that can make them defensive and leave the conversation.

On the other hand, maybe they’ve confided in you, or they’ve noticed health complications that you think are related to sugar. That can be a great point of entry into the conversation.

They could be unaware of the adverse effects of sugar and blame physical and mental health issues on other things. Tell them about your research and invite them to do more along with you.

Keeping a sugar diary is an excellent eye-opener, so suggest both of you have one and compare notes every day. Remember to tell them to read all packaging labels.

Once they believe they have a sugar problem, ask how they’d feel about a buddy system where you work in tandem to conquer their addiction. Then, devise a plan together to cut their consumption and encourage them to visit a doctor as soon as possible if there are issues like hypertension or inflammation.

Get involved in their journey without judgement or condemnation. A great way to do that is by joining them, cutting down on added sugars, and setting a goal for yourself. (Even if you don’t have a problem, it will do you more good than harm.)

The buddy system works wonderfully within a household. Family members can work together to keep each other accountable and motivated. Trying out new, healthier flavor combinations also becomes fun. Changing the way we eat isn’t easy, so having support makes it much easier.

Reducing sugars must be done slowly; have patience with yourself and others. It’s often not that people intend to backslide, but rather that we fall back on what we know when under pressure or stress. As long as the intake is continually declining, all is well.

Helpful telephone numbers

In the case of a medical emergency, always call 911 immediately for help.

  • Poison Control Centre: 1-800-222-1222 (24 hours a day, 365 days a year)
  • SAMHSA: 1-800-662-4357/ 1-800-487-4889 (24 hours a day, 365 days a year info service)
  • National Suicide Prevention Lifeline: 1-800-273-8255 (24 hours a day, 365 days a year)

Books worth reading

All books listed are available on amazon.com –

  • The Sugar Addict’s Total Recovery Program: All Natural, Simple Solutions That Eliminate Food Cravings, Build Energy, Enhance Mental Focus, Heal Depression – Kathleen DesMaisons
  • The Sugar Demons: An Addict’s Guide To  Conquering Sugar Addiction – Jonathan Cranford
  • The Sugar Brain Fix: The 28-Day Plan To Quit Craving The Foods That Are Shrinking Your Brain And Expanding Your Waistline – Dr Mike Dow
  • Sugar Crush: How To Reduce Inflammation, Reverse Nerve Damage, And Reclaim Good Health  – Dr Richard Jacoby, Raquel Baldelomar
  • The 40-Day Sugar Fast: Where Physical Detox Meets Spiritual Transformation – Wendy Speake

Conclusion

Most people have no idea just how damaging sugar is, let alone that it genuinely affects the brain and influences our food choices.

By swaying our food choices, there is undeniably a margin of control similar to chemically addictive substances.

Conversely, all food manufacturers have known for decades that added sugar positively influences buying decisions. Despite concerns voiced by medical science, manufacturers and retailers push the sugar agenda to boost sales and draw people in.

A perfect example is the “super-size” trend where consumers are offered oversized portions of sugary food and drinks at a comparatively better price than the regular size. So naturally, most of us do a quick calculation and opt for the bigger portion because it looks like a bargain. But, unfortunately, we’re considering the benefit to our pocket and overlooking the effect on our health.

Another way we’re sold into sugar is at the pay point in supermarkets and fast food outlets. They place cheap, sugary snacks right in our line of vision (including lower down to catch a child’s eye). They assume that we’re hungry, so a quick, cheap snack looks appealing (and too often it does).

Sugar consumption has spiked in recent decades! We’ve migrated from a few spoons of sugar a day in beverages and on porridge or toast to consuming sugar in virtually everything we eat.

Taking a gradual approach to quitting added sugars and rebalancing your system is the best way of achieving long-term success and introducing healthier alternatives to your lifestyle.

The idea is not to make an enemy of sugar but rather to understand why your body needs it, how much is necessary and how you can best enjoy it.

Once you’re taking in only the sugar you need, you’ll feel the difference and surprisingly have more energy and mental focus than before.

Cutting back on sugar may at first seem challenging, but once your taste buds adjust, you won’t enjoy sugar as much, and you’ll feel far better for it.

How useful was this post?

Click on a star to rate it!

Scroll to Top