Sugar Addiction
|
Sweet or savoury? It's commonly thought that the answer to this question lies in the first food that you were given to try as a baby. If it was a savoury nibble, like some mashed potato, then you will supposedly be more inclined to reach for the cheese and crackers at the end of a meal. If your first food was sugary, like mashed banana, then your sweet tooth is supposed to hold more sway. While there is no hard science to back up this old wives' tale, it is true that some people are just naturally more inclined to all things sugary and, for a percentage of the population, this can move beyond a simple sweet tooth.
Your body needs food as fuel and, when it's in a slump, you will primarily crave sugar and carbohydrates to refill the glucose stores that are burned up through everyday life. |
|
A little sugar in your diet is perfectly normal. It is when this moves beyond that need for a little 3pm pick-me-up biscuit, however, that sugar addiction becomes a concern. Research suggests that sugar can fill up to 10% of an individual's caloric consumption without any desperate cause for concern but more than that can come with great risks to the overall body health, including cardiovascular diseases, diabetes, and cancer.
An addiction to sugar causes the brain to react in the same way to a sweet treat as cocaine users react to their drug of choice, with the brain releasing feel-good chemicals in response to fulfilling a sugar craving. A 2007 study found that rats who were given free access to sugary treats for twelve hours each day would react with the same binge and withdrawal behaviours typically associated with drug addiction, and there is more attention being paid to food and sugar addictions among the medical community than ever before.
An addiction to sugar causes the brain to react in the same way to a sweet treat as cocaine users react to their drug of choice, with the brain releasing feel-good chemicals in response to fulfilling a sugar craving. A 2007 study found that rats who were given free access to sugary treats for twelve hours each day would react with the same binge and withdrawal behaviours typically associated with drug addiction, and there is more attention being paid to food and sugar addictions among the medical community than ever before.
Prevalence
Our need for sugar has historically been an advantage for the continued survival of the species. Prior to the expansion of the British empire, sugar was a rarity in the UK and only really available seasonally. The feel-good feelings associated with consuming sugar would encourage our ancestors to eat as much as possible in preparation for the tough winter months, increasing their fat stores and increasing the likelihood of survival. Now, however, sugar is easily available throughout the year and we are each consuming an average of around 50 kilograms every year.
Sugar is everywhere. It's in the places you would expect - like chocolates, cakes, and sweets – but it can also be found in more unexpected places, like fruit, cereal, and milk. Did you know that certain brands of white bread can contain up to 3 grams of sugar per slice? Our bodies use glucose – which comes from carbohydrates and sugars – as a primary source of fuel, which can make it a real struggle for someone who has realised that they have developed a dependence on sugar.
As sugar, at the correct levels, is such an essential part of the human diet and readily available at any time, it is hard to evaluate just how common a sugar addiction is. Unlike other addictions, like alcoholism or drug dependency, sugar is an accepted part of modern life and this makes it difficult to decide when it has gone beyond just a liking of all things sweet. Early studies on food addiction as a whole, in this case meaning someone who showed significant levels of dependence and lack of control, indicate that around 5.4% of the population may be affected but sample sizes have been limited. It is also likely that, as with other addictions, food or sugar addiction may be under-reported due to the stigma associated or reluctance to seek treatment.
Our need for sugar has historically been an advantage for the continued survival of the species. Prior to the expansion of the British empire, sugar was a rarity in the UK and only really available seasonally. The feel-good feelings associated with consuming sugar would encourage our ancestors to eat as much as possible in preparation for the tough winter months, increasing their fat stores and increasing the likelihood of survival. Now, however, sugar is easily available throughout the year and we are each consuming an average of around 50 kilograms every year.
Sugar is everywhere. It's in the places you would expect - like chocolates, cakes, and sweets – but it can also be found in more unexpected places, like fruit, cereal, and milk. Did you know that certain brands of white bread can contain up to 3 grams of sugar per slice? Our bodies use glucose – which comes from carbohydrates and sugars – as a primary source of fuel, which can make it a real struggle for someone who has realised that they have developed a dependence on sugar.
As sugar, at the correct levels, is such an essential part of the human diet and readily available at any time, it is hard to evaluate just how common a sugar addiction is. Unlike other addictions, like alcoholism or drug dependency, sugar is an accepted part of modern life and this makes it difficult to decide when it has gone beyond just a liking of all things sweet. Early studies on food addiction as a whole, in this case meaning someone who showed significant levels of dependence and lack of control, indicate that around 5.4% of the population may be affected but sample sizes have been limited. It is also likely that, as with other addictions, food or sugar addiction may be under-reported due to the stigma associated or reluctance to seek treatment.
- Health:
Diabetes is one of the most well-known and potentially deadly companions of sugar addiction. Glucose, the body's favourite form of fuel, is taken to cells for storage and processing by a hormone called insulin. In someone with diabetes, however, this process doesn't work properly due to insufficient insulin levels or because the insulin itself isn't working the way it is supposed to. This can result in blood sugar levels that fluctuate dangerously, with potentially deadly consequences. It is also possible for the consumption of sugar by a pregnant woman can also affect the unborn child, putting them more at risk of developing Fetal Insulin Resistance.
Excess sugar in the diet can have a wide range of affects across the organs of the body. While external effects may result in bad skin or increase the signs of ageing, particularly when paired with a bad diet over all, the impact on the internal organs can be much more severe. Much like excessive alcohol consumption, a sugar addiction can cause a great amount of damage to your liver. Non-alcoholic Steatohepatitis, or NASH, causes fatty deposits to accumulate in the liver and this can lead it to becoming inflamed. This can eventually lead to cirrhosis of the liver as the disease gets worse. Your pancreas is also at risk, given its importance in the processing of sugar. Pancreatitis, where the pancreas becomes swollen and painful, can develop, which can then cause fever, vomiting, and tenderness around the stomach.
Sugar addiction, in and of itself, has not been proven to be a direct cause of cancer but there are strong links between the two. Obesity is known to be prevalent among individuals with a sugar addiction and it is also known to increase the risk of developing more than 13 different types of cancer. Second only to smoking, obesity is one of the leading causes of cancer.
Not only does excess sugar play havoc with the physical body, it can also have a significant impact on mental health. The highs and lows associated with the binging and withdrawal patterns of a sugar addiction bring with them fluctuating moods and periods of fatigue. Research has linked the consumption of sugar to the development of depression, anxiety, and behavioural issues, particularly in young children. There are also signs that suggest that high blood sugar levels could be linked to the development of Alzheimer's Disease.
- Social:
This may change as dependency grows, however. As with most addictions, cravings for sugar may result in needing to find a sweet “hit” at odd hours and may alter the priorities of the dependent individual. Withdrawal can also result in low moods and frustration, leading to “snappish” behaviours and unnecessary arguments.
A further issue with sugar addiction is the effects on overall health. As excess sugar consumption is linked to health issues like obesity and liver issues, the dependent individual may find themselves unable to engage in certain activities socially. Running after the little ones in the park may not be possible due to the impact on weight and joints, while Christmas drinks with work colleagues could be a significant risk to someone who's liver has already been scarred by their over-consumption of sugar. Missing out on these key social interactions can be hugely detrimental to the relationships involved.
- Criminal:
There have also been a number of instances where a defendant argued for a reduced sentence due to the assumed impact that sugar dependency has. In one particular case, involving a San Francisco shooting, it was decided that the defendant had diminished capacity due to depression and a high-sugar diet and his sentence was changed from premeditated first-degree murder to manslaughter.
Financial Costs
The financial cost of sugar addiction hits us at both an individual level and nationally. On average, people in the UK eat around double the recommended amount of sugar every day, at around 59 grams. Based on the most popular foods we eat and looking purely at the sugar content, the yearly cost per individual is around £1415.45, according to poundstopocket.co.uk.
The cost of sugar addiction to the NHS is dramatic. More is spent on treating the effects of obesity, including diabetes and sugar addiction, each year than the police and fire service combined. The total cost on the NHS is around £16 billion each year, with the expectation that this will continue to rise as more and more adults become obese. It is thought that the cost of treating diabetes alone will rise to £17 billion by 2035 if nothing is done to fix our national obsession with sugar.
Sugar addiction can also have significant impacts on working life, particularly when paired with obesity or diabetes. It is well-documented that overweight and obese individuals will find it harder to gain employment but there is also a considerable amount of research to show that they do also take more sick days than their average-weighted peers. A 2010 study found that overweight employees of the London Underground took an average of four extra six days each year. If a company had 100 employees on an average wage, with average hours, this would work out at a financial cost of £12, 600 each year. Nationally, absenteeism caused by the health impacts of diabetes alone is around £8.4 billion every year.
The financial cost of sugar addiction hits us at both an individual level and nationally. On average, people in the UK eat around double the recommended amount of sugar every day, at around 59 grams. Based on the most popular foods we eat and looking purely at the sugar content, the yearly cost per individual is around £1415.45, according to poundstopocket.co.uk.
The cost of sugar addiction to the NHS is dramatic. More is spent on treating the effects of obesity, including diabetes and sugar addiction, each year than the police and fire service combined. The total cost on the NHS is around £16 billion each year, with the expectation that this will continue to rise as more and more adults become obese. It is thought that the cost of treating diabetes alone will rise to £17 billion by 2035 if nothing is done to fix our national obsession with sugar.
Sugar addiction can also have significant impacts on working life, particularly when paired with obesity or diabetes. It is well-documented that overweight and obese individuals will find it harder to gain employment but there is also a considerable amount of research to show that they do also take more sick days than their average-weighted peers. A 2010 study found that overweight employees of the London Underground took an average of four extra six days each year. If a company had 100 employees on an average wage, with average hours, this would work out at a financial cost of £12, 600 each year. Nationally, absenteeism caused by the health impacts of diabetes alone is around £8.4 billion every year.
Signs of Addiction
It is thought that having sugar contribute to more than 10% of your overall daily calorie consumption can have significant negative consequences on your health – a clear excess of this could be the first obvious hint of a sugar addiction. A compulsive need to consume sugar, particularly when it disrupts your everyday life, is another clear sign. Feeling unable to go without a sweet kick for a period of time, or obsessively thinking about fulfilling those cravings, indicates that your need for sugar is impacting your ability to function and suggests that some adjustment is needed.
One of the most obvious signs of sugar dependency is the cyclical binge then withdrawal behaviour that comes with this form of addiction. Someone with a sugar addiction may be jittery and hyper immediately after getting their fix, but moods may plummet as their body uses up the excess energy. This can lead to irritability, anger, and sullen behaviour until they top up their sugar stores and enter into the sugar high once again.
As with many addictions, the key factor when deciding whether it is a sugar addiction or simply a love of sweet things is the way it impacts your life and this varies from person to person. Generally though, if you find yourself unable to function without sugar then it is likely that you have some level of dependence. If you struggle to get up in the morning without sugar-laden coffee, or can't make it through the day without some sweet fixes to boost your energy, this could indicate that your relationship with sugar is problematic and you may want to discuss how to improve your energy levels and improve your diet without it with a GP.
It is thought that having sugar contribute to more than 10% of your overall daily calorie consumption can have significant negative consequences on your health – a clear excess of this could be the first obvious hint of a sugar addiction. A compulsive need to consume sugar, particularly when it disrupts your everyday life, is another clear sign. Feeling unable to go without a sweet kick for a period of time, or obsessively thinking about fulfilling those cravings, indicates that your need for sugar is impacting your ability to function and suggests that some adjustment is needed.
One of the most obvious signs of sugar dependency is the cyclical binge then withdrawal behaviour that comes with this form of addiction. Someone with a sugar addiction may be jittery and hyper immediately after getting their fix, but moods may plummet as their body uses up the excess energy. This can lead to irritability, anger, and sullen behaviour until they top up their sugar stores and enter into the sugar high once again.
As with many addictions, the key factor when deciding whether it is a sugar addiction or simply a love of sweet things is the way it impacts your life and this varies from person to person. Generally though, if you find yourself unable to function without sugar then it is likely that you have some level of dependence. If you struggle to get up in the morning without sugar-laden coffee, or can't make it through the day without some sweet fixes to boost your energy, this could indicate that your relationship with sugar is problematic and you may want to discuss how to improve your energy levels and improve your diet without it with a GP.
Treatment Options
There are a number of ways to treat an addiction to sugar, depending on the needs of the individual. Self-help options are probably the first step for most people, allowing them to take control of their addiction without outside assistance. While sugar in your diet is unavoidable, there is a great variety of low-sugar diet plans out there and many of them are available online. A gradual reduction and replacement schedule can counter the worst effects of withdrawal while also improving overall health.
For some sugar addicts, counselling options may be necessary to get to the root of the problem. As with most other addictions, a dependency on sugar can form initially as an emotional crutch before spiralling into a problem in itself. Cognitive Behavioural Therapy, or CBT, involves working out what triggers the sugar binges and adjusting the thoughts and behaviours related to this pattern. With a better understanding of the reasons behind the addictive behaviours, individuals can find healthier ways to cope with their issues. Mindfulness, where the individual uses breathing and focusing exercises to become more aware of their behaviours, is also a possible treatment option and is thought to be a useful tool for weight loss.
A relatively recent study by Queensland University of Technology has also suggested that Varenicline, which has traditionally been used to help with nicotine addictions, could help with sugar addictions. The theory behind this research was that both nicotine and sugar addiction work similarly in the brain – consumption of the drug of choice results in the release of more dopamine – and so a drug that blocks these messages for nicotine may also work for sugar addictions. Varenicline is currently only prescribed for nicotine addictions but it may eventually become a potential treatment options for individuals struggling to overcome their sugar dependency in other ways.
There are a number of ways to treat an addiction to sugar, depending on the needs of the individual. Self-help options are probably the first step for most people, allowing them to take control of their addiction without outside assistance. While sugar in your diet is unavoidable, there is a great variety of low-sugar diet plans out there and many of them are available online. A gradual reduction and replacement schedule can counter the worst effects of withdrawal while also improving overall health.
For some sugar addicts, counselling options may be necessary to get to the root of the problem. As with most other addictions, a dependency on sugar can form initially as an emotional crutch before spiralling into a problem in itself. Cognitive Behavioural Therapy, or CBT, involves working out what triggers the sugar binges and adjusting the thoughts and behaviours related to this pattern. With a better understanding of the reasons behind the addictive behaviours, individuals can find healthier ways to cope with their issues. Mindfulness, where the individual uses breathing and focusing exercises to become more aware of their behaviours, is also a possible treatment option and is thought to be a useful tool for weight loss.
A relatively recent study by Queensland University of Technology has also suggested that Varenicline, which has traditionally been used to help with nicotine addictions, could help with sugar addictions. The theory behind this research was that both nicotine and sugar addiction work similarly in the brain – consumption of the drug of choice results in the release of more dopamine – and so a drug that blocks these messages for nicotine may also work for sugar addictions. Varenicline is currently only prescribed for nicotine addictions but it may eventually become a potential treatment options for individuals struggling to overcome their sugar dependency in other ways.