Where do you get your sugar?

Sugar is a beloved substance that's a part of many people's daily lives. It's given to kids for good behavior and is used to make cakes for special occasions. It's also the currency for Valentine's Day and Halloween treats. But did you know that sugar is also a drug that can be addictive?

Studies have shown that sugar can alter the brain's mechanisms and change human behavior. This makes sugar an addictive substance. It's similar to how cocaine, alcohol, and opiates can affect the brain. The problem is that sugar is legal and culturally accepted, making it hard for people to see it as a drug.

Research on sugar and food addiction are often intertwined because other highly palatable foods can also follow the same addictive pathways. Food addiction was first proposed in 1956 by American allergist T. G. Randolph, who noticed that people were consuming wheat, corn, and chocolate in an addictive-like manner. Although food addiction isn't recognized as a disorder by the Diagnostic and Statistical Manual of Mental Disorders, studies confirm that food and sugar addiction has become a public health crisis.

Most of the time, when sugar is found in nature, it's filled with fiber. Sugar cane is a fibrous grass that's incredibly dense. Whole fruits also tend to have a lot of fiber in each serving. But nobody wants to chew on fibrous grass to get some sugar. So we learned how to strip the sugar out, toss the fiber and lace our foods with that sweet residue.

Food companies are in the business of selling more food. If they make it taste better with the addicting sweetness of sugar, you buy more, and their profits increase. They don't care what it's doing to your health.

That means they've gotten very good at giving your taste buds the optimal amount of delicious flavorings, so you only stop once you finish the bag, box or tin they sold you. Then they sell you more, and it's all supported by government subsidies to make it as cheap as possible.

Here are ten ways to fight back against that addiction.

Read labels: Learn to read nutrition labels and ingredient lists on food packaging to identify added sugars in products. Look for alternative products with little to no added sugars.

Avoid sugary drinks: Sugary drinks, such as soda and sports drinks, are a significant source of added sugar in the American diet. Opt for water, sparkling water, or unsweetened tea instead.

Swap sugary snacks for healthier options: Replace sugary snacks with healthier alternatives, such as fruits, vegetables, nuts, and seeds.

Cook at home: Cooking at home allows you to control the amount of sugar in your food.

Cut back on processed foods: Processed foods are often high in added sugar. Choose whole, unprocessed foods like fruits, vegetables, and whole grains instead.

Use spices and herbs: Spices and herbs can add flavor to foods without the need for added sugars. Experiment with different herbs and spices to enhance the taste of your meals.

Eat a balanced diet: Eating a balanced diet that includes protein, healthy fats, and complex carbohydrates can help stabilize blood sugar levels and reduce cravings for sugary foods.

Get enough sleep: Sleep deprivation can lead to increased sugar cravings. Aim for 7-8 hours of sleep per night to reduce sugar cravings.

Stay hydrated: Dehydration can often be mistaken for hunger or sugar cravings. Aim to drink plenty of water throughout the day to keep hydrated.

Seek support: Cutting back on sugar can be challenging, so seek help from friends, family, or a healthcare professional. There are also many online support groups and resources available.

Clinical studies have shown that these strategies can help reduce sugar consumption and improve overall health. A study published in the American Journal of Clinical Nutrition found that reducing sugar-sweetened beverage consumption significantly decreased weight and body fat in overweight and obese adults.

By implementing these strategies, you can make positive changes to your diet and improve your overall health and well-being.

A DEEPER DIVE (From Leigh Pujado)

Sugar stimulates the brain’s reward centers and changes the reward circuitry, causing addictive-like behaviors. The brain’s reward center includes the prefrontal cortex, the amygdala, and the nucleus accumbens (NAc). The NAc is responsible for motivation, pleasure-seeking, addiction, and behavioral sensitization. The amygdala is responsible for negative reinforcement, progression toward addiction, and associations that lead to relapse. Meanwhile, the prefrontal cortex is where compulsive cravings for sugar are coded, and loss of executive function in the PFC is a result of dysfunctional neurocircuitry.

When we eat sugar, it releases dopamine in the brain’s reward pathway, which contributes to the overconsumption of sugar and compulsive eating. The “liking” aspect of reward is modulated by opioid and GABA neurotransmitters, while reinforced learning and motivational wanting are controlled by a dopamine cascade. Most neuroadaptations occur in the NAc, as dopamine, when triggered by sugar or drugs, is released in this region.

Repeated intake of high-sugar foods can disrupt signaling mechanisms and blunt satiety signals from leptin and insulin. This can lead to substance-seeking behavior and exacerbate overeating. Sugar sensitization can also promote the behaviors of other drugs of abuse. A person with a drug problem is much more likely to have a compulsive food problem and vice versa. Sugar addiction and substance-abuse disorders share overlapping neurobiological factors.

---

Reference Links:

Reduction in consumption of sugar-sweetened beverages is associated with weight loss: the PREMIER trial

Liwei Chen, Lawrence J Appel, Catherine Loria, Pao-Hwa Lin, Catherine M Champagne, Patricia J Elmer, Jamy D Ard, Diane Mitchell, Bryan C Batch, Laura P Svetkey, Benjamin Caballero
American Journal of Clinical Nutrition, Published 2009 May;89(5):1299-306. doi: 10.3945/ajcn.2008.27240. Epub 2009 Apr 1.

Click Here for the Study

Impact of Diets Rich in Whole Grains and Fruits and Vegetables on Cardiovascular Risk Factors in Overweight and Obese Women: A Randomized Clinical Feeding Trial

Somaye Fatahi, Elnaz Daneshzad, Hamed Kord-Varkaneh, Nick Bellissimo, Neil R Brett, Leila Azadbakht
Journal of the Americal College of Nutrition, Published 2018 Sep-Oct;37(7):568-577. doi: 10.1080/07315724.2018.1444520. Epub 2018 Apr 27.

Click Here for the Study

Call for a FREE Consultation (305) 296-3434
CAUTION: Check with your doctor before
beginning any diet or exercise program.

3/20/2023