Sugar Part 2: Sugar & The Brain
A lot happens within your brain when you consume sugar. Hopefully, this provides more insight into why sugar is so addicting. Buckle up, it’s going to get crazy.
There are receptors on your tongue that send “sweet” signals to the brain. The pathways that these signals travel are associated with pleasure, memory and reward. This then triggers the release of dopamine.
Dopamine is our “feel good” hormone. It fosters the sense of joy, forms memories and causes us to look forward to things again. This is why we associate memories with specific foods.
Memories intensify cravings and add to the difficulty of cutting sugar out of your diet.
Dopamine also counteracts stress and stress hormones like adrenaline. However, it doesn’t help that adrenaline increases the craving for sugar. And there begins the cycle.
You’re stressed and that brings a craving for sugar. You consume a big bowl of ice cream that releases dopamine. Your brain then makes the connection that “When I’m stressed, we need something sweet.”
*Stress eating has entered the chat*
Excessive sugar intake forms an unhealthy imbalance in one’s brain chemistry. Once this occurs, it leads to an effect similar to that of drug abuse. The body is constantly getting hits of dopamine just like alcohol and drugs.
With all of the dopamine comes a “high.” The more and more dopamine, the higher the high. A low or a “crash” will always follow.
After a prolonged period of time, this excessive consumption forms a dependency so that the body avoids the lows.
What To Do
Breaking this cycle can be tough. But it can be done! It will take time, dedication and consistency.
Even if you don’t have an addiction, it’s a great idea to monitor and limit added sugar intake.
Start by knowing your sugars. The body is actually less triggered by some forms of sugar. Examples include: raw honey, monk fruit/stevia, molasses, maple syrup, coconut sugar and sugar alcohols.
Remember: Sugar is sugar. Although the list above might be better, someone with a true addiction will have a tough time still consuming sweetness. It’s best to quit “cold turkey.”
You can also take the time to understand what it is you’re actually craving. Many times it’s an experience, memory or connection. You can find new ways to reach these without sugar.
Finally, take inventory of what you’re consuming daily. It might not seem like much, but that coffee creamer, protein bar, dipping sauce and ice cream all have added sugar. You can most definitely make swaps or even take foods out completely.
Takeaways
I am NOT telling you that you should never have a cookie or ice cream or your favorite snack ever again. Trust me, I will never stop having ice cream. What I am telling you is: be mindful.
Having this knowledge is a tool. It’s to help you make better decisions as to what you’re putting in your body. Do it for future you.
Eat all good things in moderation.
Part two was also influenced by the Your Brain on Sugar: How Sugar Becomes Addicting & How You Can Overcome it podcast episode by Renegade Nutrition.