So Sugar Addiction is a Real Thing?
Sugar and Ultra-Processed Foods are highly addictive substances, and there are many people who cannot moderate.
Sugar and Ultra-Processed Foods are highly addictive substances, though in the same way that we’re not all addicted to cigarettes or alcohol, not everyone will be addicted to sugar. Some of us, if we find a way to manage our relationship with food, can eat certain foods in moderation. However there are many people who cannot moderate. In the same way that an alcoholic would struggle to just have one drink, if a processed-food addict eats something highly palatable, they’ll inevitably end up wanting more.
The industry is divided with many experts claiming food is not addictive. When drugs, alcohol, cigarettes, caffeine, shopping, gambling, the internet and sex can all be addictive, why not food? Especially food that is so far removed from its origins that it no longer resembles natural food. I believe that dismissing processed foods and sugar as addictive is a disservice to those who are addicted. The realisation that certain foods are addictive removes the shame and guilt around overeating. It’s not about lack of willpower or inability to moderate, it’s an addictive substance that our brain is craving, in the same way the brain craves any other addictive substance.
If you’re still on the fence, or firmly in the camp of ‘Sugar is NOT addictive’ then you may want to check out Joan Ifland’s work. She’s written a book, backed by over 2000 scientific studies, that categorically details how sugar and processed foods are addictive.
Despite the ongoing disagreement around food addiction, the one thing experts seem to agree on is that ultra-processed food is detrimental to our health, and the more of it we eat, the more it impacts our health. Research in this area is relatively new but the science is starting to show a connection between higher consumption of these foods and an increased risk of cardiovascular issues, metabolic syndrome (high blood pressure, diabetes and obesity), strokes, depression and reduced life expectancy [1],[2].
If you’re interested in finding out more about processed foods you can check out my blog post - Ultra-Processed Food and Addiction - over on the Heal Scotland website.
Diagnostics
Diagnostics can be helpful in understanding if you do have a sugar addiction.
DSM-5
The DSM-5 was created by the American Psychiatric Association and covers a wide range of ‘disorders’, including eating disorders and substance misuse. Although there is no mention of sugar or processed foods, ‘Binge-Eating Disorder’ is on the list and the criterion transfers over well to processed food addiction.
Have you eaten when you didn’t intend to?
Have you tried to cut back and failed?
Do you seem to spend a lot of time – thinking about, planning for, getting, eating and recovering from food?
Do you crave food when you’re not hungry?
Processed foods make it hard for me to fulfil roles.
Is eating a problem in your relationships?
Have you given up activities because of your eating?
Do you eat even when it is hazardous to do so?
Do you eat even when you know that there are consequences?
Do you eat more than you used to?
Do you eat for reasons other than hunger?
6+ severe addiction
4-5 moderate addiction
2-3 mild addiction
The Yale Food Addiction Scale
Ashley Gearhardt is one of the first people to take food addiction seriously and back in 2009 she created the Yale Food Addiction Scale, a diagnostic created solely for food addiction which goes much deeper than the DSM-5. You can find more information on her work and a number of different downloads including a modified scale for children and The Anticipated Effects Scale, which helps you rate your feelings around eating, here.
What next if you are addicted to sugar?
Awareness is a great starting place and knowledge is power, but putting the awareness and knowledge into action is crucial in moving forward. Start to look at the ingredients in the food you’re buying; if you don’t know what the ingredients are then you probably don’t want to be eating them. The Yuka App is helpful when shopping.
I’ll be sharing more information on here and on Instagram. I’ll also be arranging some meetups and workshops in Scotland and Cornwall over the coming months. Recovery is much easier when you’re around people on the same path.
Great article, Hilary. Those questions are really eye-opening! Thanks for sharing those resources too.