Sugar Addiction: The Sweet Enemy of the Waistband

source

Have you ever joked about being addicted to sugar? It may not be far from the truth. Researchers have recently shown that sugar consumption leads to effects similar to those of drug abuse, classifying it as an addictive substance. The amount of sugar in the average American diet has increased dramatically in recent years to nearly double the recommended amount. Understanding how sugar affects our brains and bodies may help us find a way to better fight obesity, which is the leading cause of preventable death in the U.S.

Sugar consumption in the U.S. is nearly 10 times what it was 200 years ago and continues to rise. (source)

If you watch Breaking Bad or any other show or movie portraying drug addiction, this behavior is characterized by the extreme danger drug addicts put themselves and their loved ones in to obtain more of the drug.

Addiction is characterized several by symptoms:

• Bingeing: the increase in consumption of a substance with a large intake at once (when you accidentally ate that whole box of Thin Mints®).

• Withdrawal: when deprived of the substance symptoms like anxiety and physical pain persist (ever gotten a headache because you didn’t drink your morning Joe?).

• Craving: an increase in desire and effort to obtain a substance that has been deprived (driving across town at 4am to the only 24 hour grocery store to get a pint of Ben and Jerry’s® because you can’t wait until tomorrow).

• Sensitization: is another word for a gateway drug; for instance those who drink alcohol are more likely to smoke cigarettes at the same time.

source

When researchers fed the equivalent amount of sugar in a soft drink to rats, they exhibited each of the defining addictive behaviors. The rats consumed a large amount of the sugar at one time (bingeing), displayed anxious behavior when the sugar solution was removed (craving), and showed signs of withdrawal when the sugar solution was not available. In another study, a group of rats that were previously exposed to cocaine showed a preference to sugar over cocaine, a sign of sensitization.

Why do we develop an addiction to sugar?

Our ancestors’ survival was dependent on eating a lot when food was available because they didn’t know when their next meal would be. As a result, we evolved to respond certain ways to foods with a lot of calories like fat and sugar, like feeling compelled to eat sweets. This trait was advantageous in keeping humans alive in early days, but the mass production and availability of food in our lives has turned it into a disadvantage.

What is actually happening in our brains that cause us to feel this way? Understanding why our brains tell us to continue eating massive amounts of sugar without stopping can help us adapt our eating habits to the 21^st century living style and help curb the “obesity epidemic.”

source

When sugar is consumed, our brains release a chemical called dopamine. When you do something to release dopamine, your brain tells you to do it again because it feels good. Dopamine is classified as a neurotransmitter, meaning brain cells send it to tell other brain cells what to do. Dopamine is associated with reward-motivated behavior, which is why it feels good when it is released. Addictive drugs like heroine and opium activate dopamine containing brain cells, which tells the body to keep using them.

While you eat food, dopamine is released and dopamine levels initially spike but tend to return to normal when you continue eating the same food for each meal. This is why you stop wanting to eat the same meal every day of the week. The reason for this is so that you can attain a balanced diet with a variety of nutrients. By seeking a variety of tastes and flavors, you are likely to get essential vitamins and minerals from various sources.

Sugar, on the other hand, does not regulate the release of dopamine the same way as most foods, so you continue to want more of it in a kind of domino effect (and without it you develop cravings and withdrawal symptoms). This is especially true for individuals who eat more than the recommended amount of sugar (average Americans). Substances that produce this domino-like effect are frequently abused and include drugs like heroine and cocaine.

How can we fight sugar addiction?

Even though sugar causes addictive behavior in people, it doesn’t usually negatively alter behavior. In fact, in certain instances it can be beneficial for decision making and self-control. This is why you can’t be arrested for eating too many doughnuts before you drive (Homer would be behind bars for sure).

source

A diet consisting of more processed food has drastically increased the amount of sugar we are consuming. Added sugar is hidden in many common food products, like ketchup, pizza sauce, Sriracha®, peanut butter, and other unsuspecting condiments. Worse yet, the sugar in processed foods is usually in the form of high-fructose corn syrup, which is shown to contribute to an increase in body weight more than other forms of sugar. The graphic below shows how much sugar the average American is consuming.

source

Recognizing which products have added sugar to them and understanding exactly how sugar is contributing to poor health might motivate people to stop eating so much of it. Perhaps better labeling and elementary school educational programs would be beneficial.

The bottom line is, only you can control your sugar consumption. Eating less processed foods and drinking less sugary beverages will not only make you look and feel better, but you will also stop making those midnight ice cream runs... I can toast to that!

source

Thanks for reading, and cheers to your brain!

Like my Facebook page to stay up to date on weekly blog posts and other science findings!

References:

Avena, Nicole M., Pedro Rada, and Bartley G. Hoebel. "Evidence for sugar addiction: behavioral and neurochemical effects of intermittent, excessive sugar intake." Neuroscience & Biobehavioral Reviews 32.1 (2008): 20-39.

Ahmed, Serge H., Karine Guillem, and Youna Vandaele. "Sugar addiction: pushing the drug-sugar analogy to the limit." Current Opinion in Clinical Nutrition & Metabolic Care 16.4 (2013): 434-439.