3 minutes read

Why is Sugar So Addicting?

Author: Melissa Mitri, MS, RD

Do you experience frequent sugar cravings that feel difficult to control? If so, you may wonder if you should try a sugar detox or at the very least, find healthier alternatives to your favorite sweet treats.

The allure of sugar for many people is undeniable, with its ability to tantalize taste buds and provide a quick energy boost. But have you ever wondered why sugar is so irresistibly addictive?

Let’s dive into the science behind sugar addiction and uncover the hidden dangers of excessive sugar consumption. From the brain’s reward system to potential long-term health consequences, we’ll reveal why cutting back on added sugar could be one of the best decisions you make for your health.

Prevalence of Sugar in Modern Diets

These days, it’s all too easy to blow your daily sugar allotment. With sugar being hidden in many foods, seemingly small amounts of treats can quickly add up by the end of the day.

When discussing sugar, we are referring to added sugar. This is the kind of sugar added to foods, not the kind found naturally in nutritious foods like fruit.

In 2017–2018, U.S. adults aged 20 and older consumed 17.1 teaspoons of added sugar per day on average, which is more than double the American Heart Association's recommendation of 9 teaspoons for men and 6 teaspoons for women.¹

Added sugar is snuck into a variety of food products such as:

Cereals
Flavored yogurts
Sweetened milk such as almond and oat milk
Coffee creamers
Granola bars and protein bars
Baked goods
Frozen treats like ice cream
Candy
Flavored coffee drinks
Soft drinks
Juices
Energy drinks

While these are the top offenders, other products can contain added sugar that may be more surprising - including jarred pasta sauce, ketchup, barbeque sauce, and salad dressings.

What is Sugar Addiction?

There is a growing body of research that shows sugar addiction is a real thing, and acts on the reward centers of the brain similarly to how addictive drugs would.²

Sugary foods also tend to be very palatable and desirable. Eating them can generate feelings of pleasure, which can make you keep coming back for more. This can occur even with awareness of its negative effects such as weight gain, headaches, and alterations in hormones like insulin.

And while more research is needed in humans, a 2008 study points to the possibility of sugar withdrawal symptoms if you try to quit cold turkey.²

The Science Behind Sugar Addiction

Sugar acts on the brain’s reward and pleasure center upon consumption. Sugar addiction can develop quickly and arises from the release of neurotransmitters such as dopamine, the “feel-good” hormone.³

Because of this dopamine hit, your brain remembers it every time you consume sugary food, leading to more habitual intake over time. Eventually, you may need to consume more sugar to get that same desired effect, posing a challenge when you’re working on breaking the cycle.

There is even evidence that too much sugar can affect brain chemistry and has the potential to be addicting in as little as 12 days.⁴

Signs and Symptoms of Sugar Addiction

If you’re unsure, there are a few telltale signs you may be addicted to sugar, such as:

Craving sugary foods often: Having an overwhelming desire for sweets or sugary snacks on a regular basis, whether you’re hungry or not.

Overeating or binging on these foods: Consuming large amounts of sugary foods in one sitting, where it may be hard to stop even if you’re full.

Developing an increased tolerance to sugar: Needing more sugar to satisfy cravings over time.

Using sugar as a reward or as a stress reliever: Regularly turning to sugary treats as a reward, a form of self-care, or to relieve unpleasant feelings.

Eating sugar despite negative effects: Continuing to consume sugary foods despite awareness of risks to health, such as weight gain, dental issues, or long-term chronic disease risk.

Hiding sugar consumption: Eating sweets in secret or experiencing feelings of shame or guilt about the amount of sugar consumed.

Recognizing these signs and symptoms is the first step toward addressing a potential sugar addiction and making healthier dietary choices to support your well-being.

Health Implications of Sugar Addiction

Excessive sugar consumption can increase the risk of both physical and mental health problems. Here are some of the potential health risks associated with consuming too much sugar.

Physical Implications

Weight gain: Greater added sugar intake is associated with an increase in overall obesity and the risk of excess abdominal fat.⁵
Diabetes: Eating too much sugar can increase blood sugar and insulin levels, which may up the risk of insulin resistance and diabetes over time.⁶
High blood pressure: A higher amount of added sugar is also associated with high blood pressure.⁷
Fatty liver disease: Too much sugar can also put stress on the liver, which can cause excess fat deposits to build up in this vital organ.⁸
Impaired gut health: Animal research shows too much sugar can negatively impact the gut microbiome, the community of microorganisms that reside in our digestive tract. Proper gut health plays a role in overall human health, so keeping it happy is of utmost importance.⁹
Skin aging: It’s a fact - sugar is not good for the skin. Too much of it is shown to reduce the skin’s elasticity and cause it to become more stiff and fragile.¹⁰
Brain aging: In the short-term, added sugar can lead to poor cognitive performance, but in the long term may increase the risk of chronic conditions like dementia.¹¹
Tooth decay: If you want to keep your pearly whites, limit added sugar intake as much as possible. According to the World Health Organization, for oral health, added sugar should ideally be reduced to less than 5% of your total daily calorie intake.¹²

Mental Implications

While the physical health implications can be more obvious, research suggests mental health alterations are also linked to excess sugar intake.

Depression: One study showed that for every 100 grams per day of added sugar intake, there was a 28% higher prevalence of depression.¹³
Anxiety: Added sugar can trigger anxiety symptoms, as it leads to blood sugar spikes and crashes that can be stressful on the body and mind.¹⁴
Agitation and mood swings: Too much sugar can lead to general mood alterations, especially as your blood sugar starts to come down from the initial sugar “high.” This can lead to feelings of fatigue, lack of focus, and mood swings that come about when the body is going through sugar withdrawal once its effects wear off.¹⁵

It’s also possible that having a pre-existing diagnosis of depression or anxiety can increase the risk of sugar cravings to improve mood or reduce anxious feelings.

Strategies for Breaking the Cycle of Addiction

Stopping this cycle may need to involve some sort of sugar detox in order to reduce cravings and decrease your desire for sugary foods.

This doesn’t mean you need to completely swear off sugar, as this may not be sustainable. But, gradually reducing your intake and replacing sugary foods with healthier alternatives can help you enjoy your food and stay within the recommended guidelines.

Here are a few ways you can cut back on added sugar:

Read Nutrition Labels: Become a savvy label reader by choosing products with little to no added sugars. Also, be sure to scan ingredient lists and be aware of terms like sucrose, high fructose corn syrup, and cane sugar, which all indicate added sugars.

Cut Back on Sugary Beverages: Sugary drinks are a major source of added sugars. Replace sodas, sweetened coffees, and energy drinks with healthier sugar-free options like naturally flavored water or unsweetened tea.

Be Mindful of Sauces and Condiments: Many sauces, dressings, and condiments contain hidden sugars. Choose homemade versions where you can control the sugar content, or purchase store-bought options labeled as low-sugar or sugar-free.

Cook and Bake More at Home: Preparing your meals and snacks at home gives you more control over the ingredients and how much sugar you’re adding. Experiment with recipes that use minimal added sugar, use cinnamon or unsweetened applesauce instead, or explore sugar-free recipes.

Choose Healthier Alternatives: Opt for naturally sweetened fresh fruits, nuts, or yogurt as much as possible. When seeking more of a sweet treat, choose desserts that are low in or free of added sugars. All Keto Foods ice creams are completely free from added sugar and are instead sweetened with natural sources such as allulose, monk fruit, and stevia leaf extract.

How Nutrition and Lifestyle Changes Can Help

Combating sugar addiction is possible with the right diet and lifestyle changes. By becoming a more educated shopper, you can gradually reduce your sugar intake to improve your health. To keep your sugar intake in check, always look for products that contain little to no added sugar.

All Keto Pint ice cream pints, bars, and cream bars contain no added sugar, making it easy to indulge in your favorite frozen indulgences while supporting your health goals.

Disclaimer

This information is not intended to prevent, diagnose, prescribe, or treat any illness or condition, nor does it take the place of sound medical advice. You should always seek out your own medical care and determine the best diet and course of treatment for your unique health needs.

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