This blog has been a long time coming. The reasons for which I decided to research, question and read up on almost anything I could find on food addiction and specifically sugar addiction, sprung from my desire to yield optimal results with my clients. I began to start noticing patterns of behaviour in certain clients with regards to their need for sugary foods and inability to stay away from them at times. In the most part I advocate a Paleo style, low carbohydrate diet for the majority of my clients. This is generally a fairly large change for a lot of people as most will have some form of starchy carbohydrate with every single meal of the day. Asking someone to stop eating a certain form of foods that they have eaten their entire lives, for some can be a very difficult process.
I wondered initially if someone struggling to drop sugar from their diet was simply a case of habit. That they were finding it difficult because it (carbs such as bread, potatoes, chocolate, cakes etc) was something that was always on the table during meals and thus constituted a fairly large portion of their daily nutritional intake. I thought perhaps that it was because suddenly there was a large void in their daily food source and it was convenient for them to just keep adding it to meals. I then started to ask myself whether the sometimes impulsive need for sugar that some of my clients felt on a fairly regular basis could be down to some form of addiction to the sugar itself. That the repetition of a particular behaviour (in this case, eating a diet high in sugar) could have ultimately led to a physiological or psychological dependence to sugar as a result of the hormonal and social conforms that affect us. Could a diet high in sugar cause a subliminal subconscious need for sugar when it is eliminated from a persons diet? This then got me thinking about other people in my life such as friends, family, friends of friends etc and how their diets may be affected by an addiction to sugar and how this addiction could take place without them even realising it. (For the purpose of this blog i’d like to link the term ‘sugar addiction’ with a more general term of ‘carbohydrate addiction’ as will be mentioned further on).
Firstly, what do we define as an addiction?
Take a look in the dictionary and you will see something that reads similar to:
“addiction: a compulsive physiological, psychological need for a habit-forming substance”
Scientists claim that addiction is a behaviour brought about and diagnosed by periods of binging, withdrawal and craving.
Binging is classed as an escalated intake with a high proportion of the addicted substance being consumed in one sitting (usually after a period of withdrawal). This binging period is thought to reinforce the effects of the ‘drug’.
Withdrawal is exactly what you think it is, periods of time without the substance.
Craving is thought to be brought about by the withdrawal time away from the substance and as such will eventually result in a further binge.
The above system was used as an explanation for sugar addiction by Nicole Avena (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/?tool=pmcentrez) in 2008 when she studied the effect of sugar on opioids and dopamine levels in rats after periods of withdrawal and binging. The binging on sugar being used as the reinforcer for changes on opioid and dopamine levels. Her study proved that rats that were given periods of withdrawal and binging ate over a shorter period of time a larger amount of sugar solution than rats that had the sugar solution for a longer period of time (proving the binging-withdrawal theory). The study suggested that this withdrawal/binging period brought on chemical changes in the brains of the rats and thus formed a dependence on sugar.
So what are the signs of sugar addiction?
From what I have observed in others, sugar addiction manifests itself in some rather random forms. I think that at its worst, sugar addiction can cause irritableness, bodily shakes and potentially a generally depressed mood. The most likely form that sugar addiction portrays is a craving for something sweet. This craving can just be in the form of thinking to yourself “you know what, I fancy some chocolate” through to a real burning craving that remains in the forefront of your mind no matter what you may be doing.
The people that I find are most ‘addicted’ to sugar or carbohydrates in general are those people that bring their initial food diary to me and it consists of an extremely large percentage of carbs and sugary foods, with very little to no protein or vegetables. These are the people that I know are most likely to show signs of sugar dependence from the off when introducing a new nutritional system.
Lets now talk about the culprit behind all of this; sugar. It comes in many forms nowadays and is present in most foods that can be bought. Last years global production of the white stuff sat at around 160 million tonnes per year with the total global sugar consumption at a little higher, around 165 million tonnes per year. And this is just cane sugar alone, this figure doesn’t take into account the mass produced high fructose corn syrup (HFCS) that is becoming ever more frequent in our foods of today. Figures of overall American consumption of sugar and sweeteners such as HFCS (from a range of sources i’ve found) sit between 130-150 pounds per capita. This number is far higher than one hundred years ago when yearly sugar consumption was around 90 pounds per capita. Check out this crop from an article from The New York Times printed in 1902 that talks about sugar consumption of the time: http://query.nytimes.com/mem/archive-free/pdf?res=F20D10FF355414728DDDA90A94D1405B828CF1D3
So it’s clear from the above figures that sugar consumption has drastically risen over the past 100 years or so. If we were to plot a graph of annual sugar consumption per capita and the rates of obesity, diabetes, cardiac issues, increased blood pressure any other metabolic disorders and even rates of severe depression, we would undoubtedly see a gradual rise of all of the above mentioned. For example, the numbers of people affected by diabetes in the UK rose from 1.4 million to 2.6 million people from 1996-2010 (sourced from diabetes.org.uk). That’s an increase of 120,000 more people per year being diagnosed. Around 85-90% of that number is of people suffering with type 2 diabetes which is, to be frank most commonly brought on by a diet high in sugar and saturated or trans fats. Diabetes is in itself closely linked to obesity rates. Cases of young adults and even of kids as young as 9 are being diagnosed as diabetic. This is not something that our grandparents would have had to deal with at their age, so why us?
Our governments are always keen on passing the blame onto the fast food industry which is obviously well known for supplying cheap, high sugar, high saturated and trans fatty foods. Although I do agree with the fast food industry being part of the problem, I do also believe that we need to look a little closer to home in order to understand why rates of obesity etc. have risen and how this could be linked to sugar addiction.
Lets take a step back for a moment and look at the foods that are going into the mouths of kids these days. Breakfast is probably the best place to start when looking for an answer for sugar addiction brought on from childhood. Cereals caked in sugar such as; sugar puffs, cocoa pops, frosted flakes, cookie crisp, lucky charms etc through to the popular pop tarts are the norms found in a lot of people’s breakfast cupboard. As children we are told that breakfast is the most important meal of the day and will help set us up for the day. This information is true, however where parents are going wrong is by purchasing foods high in sugar for their breakfast. Feeding children cereals such as the ones mentioned above is only reinforcing the idea that having sugar for breakfast is a good thing. Children wake up and start to expect that sugary rush that you get from eating such foods and at the same time are subliminally being told that its good for them. This is where I believe the psychological dependence for most starts. I think that a set of habit-forming psychological dependencies that start when we are very young and build up (albeit subconsciously in the most part) all the way into our adult years is to blame. This topped with outdated government guidelines on recommended carbohydrate consumption aids the reinforcement in making us believe that we need such levels of carbohydrates, especially first thing in the morning which isn’t scientifically correct.
As kids get older, they enter secondary (high) school and start to have a little more control of their own nutrition. This is usually the time when bad decisions are made and sweets and sugary drinks galore become part of their daily life. Skip forward a few years to being old enough to go out and get drunk with their friends (which is at least a couple of years younger than 18 in the UK) and teenagers start to consume the sugary alcopops and cider with the obligatory burger and chips or kebab at the end of the night. Shoot forwards even further until they are in their mid twenties……
The average person is now consuming a diet rich in sugar and other simple carbohydrates. Lets take a look at what might be considered a normal day for them…..
Upon waking first thing in the morning (a time when our bodies cortisol and fat burning potential is at it’s lowest by the way) they make themselves one of the many cups of tea or coffee they are due to drink throughout the day with the usual 1 or 2 sugars. Breakfast consists of toast and marmalade or a big bowl of crunchy nut cornflakes (of which 82g out of 100g are carbohydrates). They get to work and it’s someone’s birthday so a nice selection of cakes and doughnuts are there, they take a small cupcake and have it at their desk with cup of tea number 2 (+1 sugar). Mid morning tea (+1 sugar) and another slither of cake ensues. Lunch consists of a round of sandwiches, a packet of crisps, a chocolate bar or flapjack and a can of coke. Another cup of tea (+1 sugar) when they get back to their desk and perhaps another biscuit that’s left on the side. Mid afternoon brings about the usual slump in energy that most people complain of so more tea (+1 sugar) and another cake that ‘Joe’ brought in for his birthday is required to pick up the energy levels so they can last until 5pm. By the time they get home this individual is tired once more and so starts about getting dinner ready. Dinner is a chicken breast, a few sausages, a mountain of mashed potatoes and baked beans. They might have a glass of coke to help wash this meal down. After dinner has been cleared up, they might have a piece of fruit and another cup of tea (+1 sugar). 9:30pm comes around and they start to feel peckish again so they hit the biscuit barrel for some light relief from hunger before bed.
This isn’t necessarily a true representation of all men and women out there but i’d like to highlight the foods that I believe help to not just add to the dependence that many people I deal with have for sugar but for carbohydrates in general. Below is the above paragraph except that this time I have highlighted in bold all of the foods that contain high sugar or carbohydrates.
Upon waking first thing in the morning (a time when our bodies cortisol and fat burning potential is at it’s lowest by the way) they make themselves one of the many cups of tea or coffee they are due to drink throughout the day with the usual 1 or 2 sugars. Breakfast consists of toast and marmalade or a big bowl of crunchy nut cornflakes (of which 82g out of 100g are carbohydrates). They get to work and it’s someone’s birthday so a nice selection of cakes and doughnuts are there, they take a small cupcake and have it at their desk with cup of tea number 2 (+1 sugar). Mid morning tea (+1 sugar) and another slither of cake ensues. Lunch consists of a round of sandwiches, a packet of crisps, a chocolate bar or flapjack and a can of coke. Another cup of tea (+1 sugar) when they get back to their desk and perhaps another biscuit that’s left on the side. Mid afternoon brings about the usual slump in energy that most people complain of so more tea (+1 sugar) and another cake that ‘Joe’ brought in for his birthday is required to pick up the energy levels so they can last until 5pm. By the time they get home this individual is tired once more and so starts about getting dinner ready. Dinner is a chicken breast, a few sausages, a mountain of mashed potatoes and baked beans. They might have a glass of coke to help wash this meal down. After dinner has been cleared up, they might have a piece of fruit and another cup of tea (+1 sugar). 9:30pm comes around and they start to feel peckish again so they hit the biscuit barrel for some light relief from hunger before bed.
All of the ‘little’ sugary things listed above we add or our diet eventually builds up over the course of the day resulting in a diet that is incredibly high in carbohydrates and low in many other essential nutrients. But why have I highlighted bread, potatoes and beans in the same category as coke and sugar? Please read on.
I have observed that it isn’t just the need for sugar that has fed addictive type behaviours it is a general diet consisting largely of carbohydrates. Government guidelines tell us that complex carbohydrates such as wholemeal bread and rice are great healthy options and should consist the largest part of our diet. Latest scientific evidence brought forward over the last 10-15 years or so would refute this claim (for more info on how grain based diets are detrimental to insulin sensitivity and fat storage, i’d recommend you read this book…. http://www.amazon.co.uk/Protein-Power-Lifeplan-Michael-Eades/dp/0446678678/ref=sr_1_1?ie=UTF8&qid=1307979418&sr=8-1). The irony, however, is that in the most part (and I may be over generalising in some cases), our bodies will break a mars bar and large jacket potato down into the same end product: Glucose. The only difference with them is the speed that the sugars are broken down. Now without going off track into the science behind the break down of sugars and their effect on insulin and our bodies reaction to constant high rates of insulin i’d prefer to focus on the psychological effects that eating sugars and copious amounts of carbohydrates has on us.
As mentioned earlier, as children we become used to the sweet taste of breakfast cereals, the sweet taste of coke etc. and the ever increasing amount of artificial sweeteners in almost all foods. For most people, a sweet tasting food brings about positive feelings or emotions towards said food or drink. This constant positive reinforcement helps to subconsciously condition ourselves into feeling the need for sugars. Much like how Pavlov’s dog was able to link the ringing of a bell with food, we link sugar and foods high in carbohydrates that give us a quick fix to the problem of tiredness with the associated pleasant feelings afterwards.
If something makes us feel good, regardless of the aesthetic changes that it may have on us, we are more than likely willing to take that risk and repeat the behaviour.
This is something that I work on trying to recondition on a daily basis.
Currently the majority of my clients eat in a system that allows a cheat meal every 5 days or so with the other periods of time without any sugar or carbohydrates aside from fruit and veg. By using the model of addiction based on a binge-withdrawal-crave system, one would suggest that a large proportion of my clients would, after binging on sugar in their cheat meal form a stronger addiction to the sugar itself over a period of time. I would argue that this is not necessarily the case. Yes some of my clients enjoy a large piece of cheesecake on their cheat days but I do not feel that this is forming a sugar addicted behavioural change or an increased one at that. Periods of carbohydrate withdrawal in my clients doesn’t always necessarily bring about a binge on sugar or other carbohydrates on their cheat meal days. Some choose to eat foods that aren’t high in carbohydrates at all. There are however some of my clients that have struggled to drop sugar from their diet and have struggled with this from day one. The change of nutrition to a system that increases periods of time without carbohydrates I feel has only highlighted an addiction that was present before the change, not created or worsened one, in fact it has helped curb the binges in some cases.
When I get my clients to remove carbohydrates from their diets, those that show the highest dependence on sugar or other forms of carbohydrates have actually produced feedback that even after a period of months on a low carb diet with some form of sugar dependence apparent from the start, when they are allowed sugar on their cheat meals the joy of having it lessens each time. It appears that they psychologically still have the need for the sugar, but when it comes to actually eating it, their bodies are now so sensitive to sugars that they either need less of it to fulfil their addictive cravings or they simply cannot eat as much as they once did before changing their diet due to extreme bloating. Their low carbohydrate diet has in fact increased their bodies sensitivity to sugars. Any intolerance that has built up over the years suddenly becomes apparent in the form of extreme bloating or the feeling of grogginess the following day. I have found that these physiological changes enhance my clients awareness of how they used to feel when eating a diet high in sugar and other carbohydrates and aids with positively conditioning them in taking ownership of their health. They no longer wish to feel bloated and groggy after eating sugar and thus starts a new cycle of operant conditioning in reinforcing the need for less.
I believe that instead of a solely binge/withdrawal system producing a dependence on sugar or other carbohydrates, a behavioural system based on habit, convenience and positive reinforcement also plays a large part in the sugar dependence that has spread across the globe.
So how do we best target and help people with sugar addiction? How can you help yourself?
My experience with sugar addiction is at this point largely brief and my comments above are all observational. That being said, I do think that a diet where carbohydrates of all forms are carefully controlled is a brilliant way to tackle the problem to begin with. Seeking the advice of someone who knows the ins and outs of nutrition and can provide the expertise and in some case more importantly the support to help you control such an addiction is going to be highly useful.
Whether you are someone who has a diet full of sugar and other carbs or someone that just enjoys a chocolate bar a few times a week I would suggest that you take a look at your diet and think about how much sugar and other carbohydrates you are consuming. Our bodies actually require a hell of a lot less than you could imagine in order to survive comfortably. Just think about the rates of obesity, diabetes and cardiac issues that have astronomically risen over the past century. Are you subliminally about to add to that figure by making choices that may seem socially acceptable in today’s society or are you going to take ownership of your health and well-being and do what your body deserves?
http://www.awakeningfitness.co.uk/