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What is sugar addiction and how to overcome it?
Sugar addiction is an increasing problem in our society, with many people unknowingly consuming more sugar than is good for them. Sweets and hidden sugars in everyday products can make your body and mind dependent on this substance. But what exactly does sugar addiction mean? Why is it so difficult to overcome? In this blog post, we delve into the causes, recognizable symptoms, and provide tips to conquer sugar addiction and build a healthier diet.
What is sugar?
The literature [1] contains a wealth of information about sugar. We can define sugar as a general term used to describe carbohydrates. These are nutrients essential to our diet. Sugars naturally occur in various foods such as fruit (fructose), vegetables, and dairy products (lactose). They are also frequently added to processed foods, in the form of table sugar (sucrose) or high-fructose corn syrup, to enhance flavor or extend shelf life.
The body converts these sugars into glucose, an essential energy source for cells, especially those in the brain. Glucose is rapidly absorbed into the bloodstream, raising blood sugar levels and prompting the pancreas to release insulin. This hormone enables cells to use glucose as an energy source.
Although sugar is necessary for our bodies, excessive consumption can lead to several health issues, including weight gain, metabolic disorders, and chronic diseases such as type 2 diabetes.
What is sugar addiction?
Sugar stimulates the brain's reward circuits in a manner similar to addictive substances, particularly by increasing the release of dopamine, a neurotransmitter associated with pleasure and satisfaction.
Stimulating these reward centers in the brain results in a temporary sense of well-being. However, over time, repeated exposure can reduce the brain's sensitivity to dopamine. This means that a person needs to consume more sugar to achieve the same level of enjoyment, leading to excessive consumption.
Research [2] has shown that addictive behavior can occur after prolonged exposure to sugar-rich foods. This is characterized by an irresistible craving, loss of control, and continued consumption despite adverse health effects.
While psychiatric diagnostic systems do not yet recognize sugar addiction as an official addiction, studies suggest that the effects of sugar on the brain involve similar mechanisms to those of other addictive substances.
Symptoms of sugar addiction
The symptoms of sugar addiction include excessive and uncontrollable consumption of sugar, with signs similar to those of other addictions [3]:
- Sudden and intense cravings for sweet foods, even after eating a full meal. These cravings are difficult to control and can lead to overindulgence.
- Despite being aware of the harmful health effects, people often persist in consuming sugar.
- Similar to drug dependency, individuals can develop a tolerance to sugar, requiring more sugar to achieve the same satisfaction or comforting effects.
When attempting to reduce or stop sugar intake, withdrawal symptoms such as headaches, irritability, fatigue, or depression may occur. This reflects sugar's impact on the brain's reward mechanisms.
Excessive sugar consumption can lead to harmful effects, such as weight gain, tooth decay, and an increased risk of chronic diseases (type 2 diabetes, heart disease).
Seeking comfort in sugar is often used to combat stress, anxiety, or depression. This reliance on sugar highlights its addictive potential as a means to soothe negative emotions.
Sugar addiction goes far beyond a simple preference for sweet foods. It can trigger compulsive behavior and have damaging consequences for both physical and mental health.
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Foods with a high sugar content
Many foods contain added sugars, often hidden, that we might not expect. Processed foods, for instance, often have high amounts of added sugars. But it’s not just sweet foods like desserts that contain sugar; even foods with a salty flavor profile can have significant amounts of sugar.
Here are some surprising examples:
- Pasta sauces and dressings: despite their salty nature, these sauces can contain significant amounts of sugar to enhance their flavor.
- Granola bars and flavored yogurt: these products, often marketed as 'healthy' or 'balanced,' may be enriched with added sugars to compensate for the lack of natural flavor. For example, a granola bar can contain between 8 and 12 grams of sugar, and some fruit yogurts can have up to 20 grams per serving.
- Bread, especially white varieties, is often enriched with sugars to improve texture and extend shelf life.
- Ketchup and barbecue sauces often contain hidden sugars. A small serving of ketchup, for instance, can have up to 4 grams of sugar, primarily in the form of high-fructose corn syrup.
- Many soups and canned ready-to-eat meals, even those labeled 'low-fat,' compensate for the lack of fat by adding large amounts of sugar to enhance flavor. [4]
How to avoid foods with hidden sugars
Avoiding hidden sugars in our diet might seem challenging, as many processed foods contain significant amounts of sugar, often under a different name. Here are some research-based [5] recommendations to help limit the consumption of hidden sugars:
- Read labels carefully. Sugars are known by various names, such as glucose, fructose, corn syrup, dextrose, sucrose, or maltose. Check the ingredient list of the foods you buy.
- Be cautious with so-called “sugar-free” or “low-fat” products. While labeled as “sugar-free,” these often contain artificial sweeteners or modified forms of sugar, which can have similar effects on the body.
- Choose natural foods. Foods like fruits, vegetables, legumes, and natural proteins such as eggs, fish, and unprocessed meat contain no added sugars. Opting for these can help reduce hidden sugars in your diet.
- Watch out for beverages. Soft drinks, energy drinks, and even some fruit juices often contain large amounts of sugars. It’s harder to detect sugar in drinks because it doesn’t necessarily alter the taste as noticeably as in solid foods.
- Be mindful of sauces. Many sauces are high in sugar. Choose sugar-free options or make your own sauces. This way, you have more control over the ingredients.
Support from GLH-2
Healthy nutrition is always the foundation. Limiting foods with (artificial) sugars is the first step. If you want to provide your body with extra support in maintaining a stable blood sugar level, Insentials GLH-2 can be a smart choice.
Insentials GLH-2 is a revolutionary patented blend that supports the maintenance of a normal blood sugar level (*,**) with appetite-suppressing properties. Up to 40% of alpha-glucosidase enzymes, responsible for breaking down carbohydrates and sugars in the body, are inactivated by GLH-2. By inhibiting these enzymes, GLH-2 reduces the storage of sugars. This, in turn, decreases glucose and fructose levels in the body, leading to reduced insulin production, less fat storage, and greater use of fat for energy. [6]
Through its effect on sugar and carbohydrate breakdown, GLH-2 promotes the synthesis of the hormone GLP-1 (glucagon-like peptide 1) in the gut. GLP-1 helps increase the feeling of satiety and reduce sugar cravings. A feeling of fullness for up to 6 hours after a meal is the result.
Additionally, undigested sugar particles act as fibers in the gut and support the gut microbiome. An improved gut microbiome can lead to more efficient nutrient absorption, promote normal intestinal transit, and strengthen the immune system.
*GLH-2 contains chromium, which contributes to a normal blood sugar level.
**White mulberry contributes to the normal metabolism of carbohydrates, including sugars. Health claim evaluation is ongoing.
Sources:
[1] Kamei, A., Takaoka, M., Matsumoto, Y., & Saito, M. (2018). Effect of alpha-glucosidase inhibitors on the glycemic control and insulin resistance in patients with type 2 diabetes: A systematic review and meta-analysis. Journal of Diabetes Investigation, 9(4), 866-873. https://doi.org/10.1111/jdi.12807
[2] Arai, Y., Matsumoto, M., Nakanishi, T., Aoyama, N., & Yamamoto, K. (2017). Inhibition of alpha-glucosidase by GLH-2 as an effective strategy for controlling postprandial glucose levels. Journal of Clinical Biochemistry and Nutrition, 61(2), 139-146. https://doi.org/10.3164/jcbn.16-92
[3] Yokota, T., & Nakaya, N. (2007). Alpha-glucosidase inhibitor, acarbose, reduces body weight and improves glucose tolerance in patients with obesity and type 2 diabetes: A meta-analysis. Journal of Clinical Endocrinology & Metabolism, 92(4), 1472-1478. https://doi.org/10.1210/jc.2006-2274
[4] Hopkins Medicine. (n.d.). Finding the hidden sugar in the foods you eat. Retrieved September 19, 2024, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/finding-the-hidden-sugar-in-the-foods-you-eat
[5] Malik, V. S., Popkin, B. M., Bray, G. A., Després, J. P., & Willett, W. C. (2010). Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes: a meta-analysis. Diabetes care, 33(11), 2477-2483. https://pubmed.ncbi.nlm.nih.gov/20693348/
[6] Thondre et al, 2021. Mulberry leaf extract improves glycaemic response and insulaemic response to sucrose in healthy subjects: results of a randomised, double-blind, placebo-controlled study. Nutrition & Metabolism; 18:41. https://link.springer.com/epdf/10.1186/s12986-021-00571-2?sharing_token=N9qRwpBNj-AD-ggN_m5bhm_BpE1tBhCbnbw3BuzI2RMgk_G3cq7Knc3u8FReCJ7zoKGq_qpcjOdBQIfAzwFyyjU3DtPyNVtKlsGV-_rO0mK9JgsEI0i_sFu5CAb3o-xp1x8sbDi2UNOeCWZv95n2PSoXhx-p1FKYb-qfec76fVw%3D
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