Could I have a sugar addiction?

Many of us crave sweet treats and cutting down on these can be the single hardest thing we have to do to lose weight. With sugar addiction a growing problem in the UK, could you be affected?

Effects of sugar on the brain

People often laugh if you say that you are addicted to sugar. It is common for people to consider this to be a lack of control or lack of willpower suggesting that the sufferer is ‘weak’?

However the effects of this can be devastating to a person’s health, leading to obesity, diabetes, high blood pressure, heart attacks, strokes and even Alzheimer’s dementia.

Sugar stimulates the brain to release the feel-good hormone Dopamine. The same response as it would to heroin. In fact on a study where mice were given the option of sugar or cocaine as a reward; they consistently chose the sugar. (1)

We enjoy the feeling that dopamine gives us, which leads or brains to remember this experience in order to try and repeat it as much as possible. With time the more we consume, the more we want to consume and we build tolerance. (As one would with an alcohol addiction). Compounding the process is that its very difficult to find food or drinks without added sugar in it.

Symptoms of a sugar addiction

Aside from the psychological effects of thinking about sugar, getting physical cravings, dreaming about it and hiding your consumption there are also physical symptoms. These can include brain fog, tiredness & irritability. There can also be withdrawal symptoms if a person tried to restrict their consumption which can last from several days to a few weeks from stopping.

What is the sugar rollercoaster?

The sugar rollercoaster refers to the cycle of blood sugar highs and lows that can occur when you consume high amounts of sugar or refined carbohydrates.

When you consume sugary or high-carbohydrate foods, your body breaks them down into glucose, which enters the bloodstream and causes a rapid increase in blood sugar levels. In response, your pancreas releases insulin, a hormone that helps transport glucose from the bloodstream into cells where it can be used for energy.

However, consuming too much sugar or refined carbohydrates can cause your blood sugar levels to rise too quickly, leading to a subsequent crash in blood sugar levels. This can cause symptoms like fatigue, irritability, and intense sugar cravings, which can lead to a cycle of consuming more sugar to bring blood sugar levels back up.

Over time, this cycle can lead to insulin resistance, a condition in which cells become less responsive to insulin, leading to higher blood sugar levels and an increased risk of type 2 diabetes.

Could I have a true addiction to sugar?

We know that sugar is addictive to the brain. Answer the following questions with a yes or no which can be used to assess any addiction (alcohol or drugs).

The UNCOPE Questionnaire

U – Have you eaten more sugar or junk food than you intended?

N – Have you ever neglected some of your usual responsibilities because of eating badly/ overeating

C – Have you ever wanted to cut down or stop eating sugar or junk food?

O – Has your family, a friend or anyone else ever told you they objected to you eating sugar/ processed food?

P – Have you ever found yourself preoccupied with wanting to eat sugar/ processed food?

E – Have you ever used sugar/ processed foods to relieve emotional discomfort, such as sadness, anger or boredom?

Count the number of ‘Yes’. 2-3 may indicate harmful use. 4 or above may indicate addiction.

What should I do?

Anybody with a higher score should seek further advice as addictions are difficult to overcome alone. People that do best to overcome addiction are those that have guidance from a professional and support from others in the same situation.

Organisations that might be helpful include:

UK Rehab: https://www.uk-rehab.com/behavioural-addictions/eating-disorders/sugar-addiction-not-so-sweet/

UKAT: https://www.ukat.co.uk/addiction/behavioural/food/

For those who want to overcome the sugar rollercoaster one of the most effective ways to stabilise the blood sugar and reduce cravings is to follow a low carb diet. A low carb diet can reduce sugar cravings in several ways:

1/ Stabilizes blood sugar levels: Consuming high amounts of carbohydrates, especially refined carbohydrates and sugars, can cause rapid spikes and drops in blood sugar levels. These fluctuations can lead to intense sugar cravings. A low carb diet, on the other hand, focuses on reducing carbohydrate intake and increasing intake of healthy fats and proteins. This can help stabilize blood sugar levels and reduce the frequency and intensity of sugar cravings.

2/Increases satiety: A low carb diet typically includes plenty of protein and healthy fats, which can increase feelings of fullness and satiety. This can help reduce the urge to snack on sugary foods between meals and can help you feel satisfied for longer periods of time.

3/ Reduces insulin resistance: Consuming high amounts of sugar and refined carbohydrates can lead to insulin resistance, a condition in which cells become less responsive to insulin, leading to higher blood sugar levels and an increased risk of type 2 diabetes. A low carb diet can help reduce insulin resistance by reducing the amount of sugar and refined carbohydrates in your diet and promoting stable blood sugar levels.

4/Increases intake of nutrient-dense foods: A low carb diet typically includes plenty of nutrient-dense foods like vegetables, nuts, seeds, and healthy fats. These foods provide essential vitamins, minerals, and antioxidants that can help reduce inflammation and improve overall health. By increasing your intake of these foods, you may be less likely to experience sugar cravings and more likely to feel satisfied and energized.

However, it's important to remember that everyone's body is different, and what works for one person may not work for another. Our clinics specialise in helping people lower the carbohydrate intake slowly and safely, especially for those taking medication for diabetes or blood pressure. We do not offer psychological support for those with addiction/ emotional eating patterns so ensure you sek advice from your usual medical practitioners if you scored highly on the scoring system above.

References

• Lenoir M, Serre F, Cantin L, Ahmed SH. Intense sweetness surpasses cocaine reward. PLoS One. 2007;2(8):e698. Published 2007 Aug 1. doi:10.1371/journal.pone.0000698