When it comes to the ability of a poor diet to destroy health, sugar stands out as a chief culprit. Now, before indicting all sugar intake as bad, let me make an important distinction. Carbohydrates are composed of various combinations of sugars, and there are good and bad carbs. Good carbs are complex carbs, unprocessed, high in fiber and nutrients. Examples are fruits, vegetables and whole grains. Bad carbs are simple carbs, processed and loaded with refined (table) sugar and high-fructose corn syrup. Examples are soft drinks, sweets, baked goods, etc. The good carb, bad carb distinction is important because advocates of foolish high-fat diets have labeled all carbs as bad, which is far from the truth.
Sugar represents a high dose of concentrated energy (calories), and because the body constantly requires lots of energy for survival, we are genetically programmed to enjoy the taste. In addition, any behavior the brain perceives to be helpful to survival will be rewarded as pleasurable. The combination of taste and pleasure ensures that we will seek out and consume sugar at every opportunity. What’s more, some experts believe this powerful combo, and especially the pleasure aspect, can lead to sugar addiction. Not all experts agree, of course, (Do they ever?) and more research is needed.
DOPAMINE
Addiction is complicated, and there can be many contributing factors. One potential factor is the impact of dopamine, a chemical neurotransmitter that helps transport a nerve impulse generated by one nerve to another nerve or some other structure.
We experience pleasure through the pleasure center in the brain, which responds to the release of dopamine. Sugar acts to release dopamine, resulting in pleasure. (NOTE: The same is true for cocaine, heroin and other addicting agents, but comparisons with sugar are controversial.)
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Dopamine release caused by sugar occurs in everyone, but the amount of dopamine released can vary considerably. This may help explain, at least in part, why some go overboard when consuming sugar.
In some folks, a trigger such as sugar may create a huge dopamine release, flooding the brain and causing intense pleasure. Conversely, others may require more stimulation before an adequate amount of dopamine is released. This means they have to overindulge on sugar before enough dopamine is released that allows them to experience the pleasure they seek. Either way can lead to extreme behaviors and possibly sow the seeds of addiction.
FREEDOM FROM SUGAR ADDICTION
If you think you might be addicted to sugar, the experts suggest that you quit cold turkey, because just cutting back is not likely to be successful. And you need to be prepared for a possible backlash, with feelings of anxiety, depression, irritability, fatigueand cravings. Thankfully, the withdrawal symptoms that accompany this detoxing approach are relatively short-lived, typically lasting only about two to four weeks.
The good news is, cutting out sugar for a few weeks can retrain your taste buds in a helpful way, “resetting” them. Foods begin to taste sweeter, allowing you to consume less sugar to satisfy your sweet tooth. With this said, don’t switch to artificial sweeteners as a crutch. They can impact your palate, dampening your sense of taste, and you may end up needing more sweets to feel satisfied.
Eliminate temptation by getting rid of all refined sugar products wherever you are (home or at work). Instead, go for fruit which contains fructose and is metabolized differently from refined sugar. But don’t overdo it. Restrict yourself to a few servings of fruit each day taken when you feel a craving for sugar.
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A very helpful strategy to reduce cravings and keep your mind sharp for better decision making is to sustain a balanced blood sugar level and avoid peaks and valleys. Start with a nutritious breakfast like a high-protein blend, then throughout the day eat smaller high-protein meals every three or four hours. Stop eating late in the day, at least three hours before bedtime.
THE BOTTOM LINE
Some folks feel helpless when they confront a sugary treat, and they indulge even if they just ate and are not hungry. In a similar situation, others are not tempted. Is it simply a matter of willpower, or are some addicted to sugar while others are not? Hard to say, but if you suspect you might be addicted to sugar, take the steps listed above and seek counseling for insights and strategies that are best suited for you personally.
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Reach Bryant Stamford, a professor of kinesiology and integrative physiology at Hanover College, at stamford@hanover.edu.
