More and more research is supporting the fact that sugar and carbs are as addicting as drugs and as difficult to quit for some people. I came across this quote the other day: “Stressed spelled backwards is desserts. Coincidence? I think not!” and it’s perfect. We crave sugar because we are stressed, sad, looking for pleasure and for energy and motivation. And we self-medicate with it in the same way as drugs, caffeine and tobacco.
This paper called Obesity: The emerging neurobiology of calorie addiction was published just a few days ago:
“The increased availability and consumption of highly palatable foods is the major factor behind the rise of obesity and type 2 diabetes in developed countries.”
“Progress has been made in recent years in understanding the neurobiological underpinnings for this preference” for sucrose: “sucrose activates dopamine neurons in a region of the brain called the striatum, and the resulting release of dopamine is associated with pleasure.”
“Moreover, the repeated consumption of high levels of sucrose can create a cycle of continued overconsumption—even compulsive eating—in order to recapture the initial feelings of pleasure. This is similar in many ways to drug abuse or addiction, and also involves some of the same signalling pathways within the body”
This dopamine/pleasure mechanism is just one way that leads to sugar addiction. This Oct 2013 paper in Nutrition, Neurobiologic basis of craving for carbohydrates says this:
“There is a relationship between emotional disorders, obesity, and craving for carbohydrates”
“Research on the basis of carbohydrate craving is varied, but may be grouped into five main areas: the serotonergic system, palatability and hedonic response [i.e. pleasure], the motivational system, stress response systems, and gene-environment interaction”
Last week I posed this question on my facebook page: “no sugar or sugar in moderation? what’s your vote? I say NO sugar! Do you think that’s too harsh and too unrealistic?” I was referring to ANY sweetener other than fresh fruit.
Here are some of the comments my tribe offered:
- I’d say in moderation. However I’m trying to reduce my view of moderation over time.”
- I was totally sweetener-free for a long time so I know how that feels for me. I’ve been experimenting with raw honey I seem to do fine with it “in moderation” (i.e. even a little bit each day is fine – although I don’t make baked goods so I’m not using large quantities.)
- I seem at present to be incapable of moderation with sugar. So for me none at all might be the way I need to go. Humans developed over many thousands of years with just the sweetness of unprocessed fruits and maybe some honey now and then. Our culture’s idea of what “moderate” even means in regards to processed sugars is highly skewed.
- Zero is way too hard for me but everyone is different
- I say: a little bit of everything is just perfect!
- Zero sugar is too rigid for me…I don’t think any of my clients say no to sugar 100%…I do avoid white and brown processed sugar ~95% of the time but will eat it when at someone’s home made with love. Every day, I use maple syrup to sweeten teas and in baked goods.
- I don’t think a little bit of natural sugar is bad at all; but only just a little bit.
- I’d say it’s ok for someone else [the zero sugar]! For me, I have to have a little here and there – just like bread. However, it’s a fraction of what it used to be. Maybe at some point I can whittle down from there.
Very few agreed with me about zero sugar. Here is what they said:
- I’m with you! it is realistic as I have given up sugar and all artificial sweeteners.
- NO sugar – Dr so astounded that I’ve brought my numbers down so much after wanting to give me meds for years. She said no meds would’ve brought my numbers down as much as I’ve done with diet and especially NO sugar or carbs.
Here are some of my thoughts: “Moderation” has quite a big range for some people and I see it going out of the window when it comes to baked goods. I see many recipes calling for pretty large amounts of maple syrup of honey. I recently heard Tana Amen, BSN, RN and author of The Omni Diet speak about sugar and crack cocaine in the same sentence and she said: “they are both addicting. We’d never do crack in moderation so why do sugar in moderation!?” I agree!
A friend and I were at a recent celiac function that had tons of gluten-free treats – all loaded with carbs and sugar and not healthy at all even though they were gluten-free. We had no desire to have any of the treats. That’s how we should feel! Zero sugar should be easy!
You won’t crave sugar or even feel the need for a little bit or an occasional treat if you have balanced biochemistry and are not stressed, no nutritional deficiencies (low zinc can be a factor) and are eating to control blood sugar.
You won’t be defensive when asked about it and you won’t feel deprived when you do go without it. You won’t feel that you need just a little. You also won’t have to white-knuckle it and use willpower.
Where do you stand? No sugar or sugar in moderation? And do you think that zero sugar is too harsh and too unrealistic? Do you think addiction plays a role? Are you white-knuckling it or can you take it or leave it?
Do you need help to get to zero sugar consumption? Here are some resources for you.
- Check out these chapters in my book “The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings”: eat real food, blood sugar balancing and the amazing amino acids.
- Stay tuned for the upcoming release of my homestudy program “Amazing Amino Acids for Emotional Eating.” Listen to me present on upcoming calls and tele-summits as I share some of the highlights of this wonderful 6 week program.
Great article and so on trend as so many people join the quit sugar trend and realise just how addictive a substance it is. I know I have found it my greatest challenge in maintaining healthy life and mind balance and only recently delved into just how many foods contain hidden sugars!
“Stressed spelled backwards is desserts.” Love it!
Thanks Heidi – good for you for delving into the hidden sugars arena – they are everywhere in processed foods – and desserts too of course!
Yes, great quote!
Wow! Do you know that old book Sugar Blues? It was great – and agreed with you, too.
Sue – I love Sugar Blues! In my world as a nutritionist and holistic practitioner it’s long been known that sugar is harmful. It’s exciting to see all the new science supporting this. Also, many doctors, like Dr Robert Lustig aka “sugar is toxic”, are helping in the charge!
Hi Trudy,
I was wondering if you could ask the same question (“moderation or complete abstinence”) with coffee, as I’d be interested to see what yourself and other people think. I have no issues with sugar at all as I’ve never liked sweet things, however, I’ve struggled immensely over the past year or so with trying to “quit” coffee. I’ve managed to reduce it to 4-5x a week but still struggle and obsess over it. I have pyroluria with a significantly high copper to zinc ratio (and B6 deficiency), which I am on supplements to improve. I’m wondering if my obsessions/cravings will just go away the more zinc/B6 I get. It’s terrible to want something you know is making your social anxiety worse but not being able to stop thinking about it! Thanks for the great article.
Hi Katie
Great question about the coffee. I’m not a fan of coffee for anyone as it’s also a drug we self-medicate with.
I would have to say never, especially if it’s making your anxiety worse. Some people are more prone to anxiety-provoking effects of coffee and it sounds like you may be one of those.
With coffee you often have to address the underlying cause of why you need it – lack of sleep, burned out adrenals, low catecholamines, anemia, low thyroid function?
Finding a nice substitute can help – like carob https://www.everywomanover29.com/blog/carob-cinnamon-not-coffee-calming/ or some of the Teecino products.
Don’t feel too bad…quitting coffee is probably one of the toughest things for most of my clients.
Trudy
Oh Trudy, I remember the day when you told me I was addicted to sugar and I asked, “How do you know?” and you asked, “What if I told you, you could never have a cupcake again?” My response was to cry, to which you pointed out, “That’s how I know.” Well, four years after cutting out sugar completely on your advice, I can easily look at your picture of that chocolate layer cake without salivating. More importantly, I feel better, I sleep better, and my blood sugar is not on a roller coaster. Thank you for always taking good care of me as my health/nutrition coach.
You are so welcome Jessica! And you are spot on with the addiction part! I’m so proud of you and so so pleased to hear no salivating!, feeling better and sleeping better. Hugs xxoo
I also have read Sugar Blues and I grew up without white sugar in my diet (unless I was at a potluck). I have found that I have to avoid it in all forms including dried fruit. I only eat a small amount of not super sweet fruit in the morning and occasionally use a little stevia or lo han in no grain baking. I also have to avoid grains as well because either one turns on my appetite and it won’t turn off. It is not a pretty picture of addiction. There are several diabetics in my extended family and I don’t want to there either! I am trying to use some of your amino acid suggestions to curb my cravings for sweets. It usually is better as long as I don’t start. I have the same problem with nuts. Once I start eating them, I feel like I have to keep eating them. I think I have a food sensitivity to them and they frequently bother the inside of my mouth, but it is like I can’t stop myself. Have you heard of having that kind of problem with nuts? Do you have any suggestion for helping with the cravings?
Leah
We are often addicted to foods we are sensitive to. For nuts, grains, sugar…any addiction…I start my clients on the amino acids. I have them keep a careful log of what they crave and why. For example: for energy, for a calming effect, for comfort/reward, for happiness and/or because of low blood sugar. Then use the amino acid for each of these: tyrosine, GABA Calm/GABA, DPA/endorphigen, tryptophan/5-HTP and/or glutamine.
Other factors to consider with addictions/cravings: a good breakfast with protein, enough quality protein and fat through the day, adrenal health, true allergies/IgE reactions, delayed sensitivities/IgG reactions and candida.
Nuts are a very common allergen. If nuts are bothering the inside of your mouth you could get an IgG or even IgE test done.
Trudy
The more reading I do about sugar, it amazes me how many
areas of our society health problems would be solved with
just a reduction in sugar! Imagine NO sugar!
Trudy
Thank you for your information, thoughts on sugar, and the article link.
I agree that sugar is a danger to health, especially for those with emotional imbalances, anxiety, depression, addictions, stress, etc.. This is also very true for all processed foods, flavored anythings (yogurt, lattes, breads and other foods with hidden sugars), sauces … and the like.
There are some less dangerous and even healthy sweeteners that could be used in moderation such as coconut sugar, dark strap molasses, and – of course, pure stevia. Again the key is MODERATION.
Thanks for sharing your thoughts Deborah
I’m very wary of the term “healthy sweeteners” and feel it’s contradictory. I’d even steer clear of the ones you mention as it perpetuates the desire for something sweet.
I fall into the “no sugar” club. Luckily I’ve never been big on sweets!
I love the article you referenced, I had not seen that. It’s so sad how manufacturers shove more and more sugar into so many foods. I believe they do this because they know that it’s addictive and that it will cause us to instinctively think that the food tastes “better.” The problem is that this creates an increasing set-point for sugar that leaves many people feeling bewildered as to how and why they are craving sugars so much. They think they have “no willpower” no realizing that they’ve been duped by the manufacturers.
However, time and time again I’ve seen clients who break the sugar cycle who are then amazed at how overly sweet foods seem. Foods that they previously didn’t find that sweet. It’s astonishing how sensitive our tastebuds are when they are not corrupted by an abundance of chemicals and sweeteners.
Well said Mira! this is so true…which is why even a little bit of the so-called “healthy sweeteners” keep our taste-buds wanting more.
Excellent article. Thank you. I’m a sugar addict. I have to eliminate every year – usually during Lent because I know I need Extra help. I absolutely vote NO sugar but, know we all need help to make it so.
I’m so excited to hear about your new class! I’ll be the first to sign up!
Cynthia – thanks for sharing and you’re right – so many people need extra help. When we can get brain chemistry balanced you don’t need to willpower of Lent to steer clear of it. I’d love to have you in the new class. I’ll let you know when it launches
Trudy
OMG, This –> “Stressed spelled backwards is desserts. Coincidence? I think not!”
Sugar is my downfall! I can definitely see that it is addicting! The less I have over time, the less I want it. Likewise, the more I have, the more I seem to crave it.
I know that I’ll never give it up completely, but I do have to say that since reading your blog, my definition of “in moderation” has changed … So thanks!
Jennifer – you can give it up completely – really! and not feel deprived….more to come in part 2
Trudy,
I really appreciate the educational information you share to help me be more health conscious. I don’t eat a lot of “sweets” but I realize I’m eating more than I should.
Write on!~
Lisa
I did Diane Sanfilippo’s 21 Day Sugar Detox in Dec. I am a huge sugar/bad carb/diet soda addict.
It wasn’t as hard as I feared, but to be honest I didn’t feel much better when I was done. The detox ended right before Christmas and I have continued with no soda or processed food and very minimal sugar except for small amounts of fruit and limited dairy.
I was kind of disappointed that I didn’t reap the health benefits that others doing the detox reported. The only concrete things that I noticed was that my borderline high blood pressure became normal again and has been ever since and my craving disappeared almost completely.
I seem to be the exception to the rule, as far as not seeing immediate improvements in things like my energy level and quality of sleep.
Any thoughts on this?
Hi Brenda
I’d like to say well done for quitting the sugar, bad carbs and soda! very well done! It’s fabulous that you don’t have cravings any more and that your blood pressure is better!
We are all unique biochemically and even though Diane Sanfilippo’s 21 Day Sugar Detox is great, we can’t expect everyone to respond the same way. When it comes to low energy these could be factors: other food intolerances, anemia, low thyroid and burned out adrenals. When it comes to quality of sleep these could be factors: low serotonin, low GABA, food intolerances, low blood sugar, parasites and high cortisol.
I encourage you to find someone who can help you figure all this out. I’d be happy to be that person …
Trudy