Sugar is Just as Addictive as Cocaine

In 2018, the British Journal of Sports Medicine published a shocking medical study claiming that added sugars, often found in soft drinks and breakfast cereals, are just as addictive as cocaine. At the Saint Luke’s Mid America Heart Institute in Kansas, scientist James J. DiNicolantonio and cardiologist James H O’Keefe studied the drug-like effects of processed sugar on mice and discovered that the mice consuming sugary foods experienced the same side effects, like cravings, withdrawals, bingeing, and reward-pleasure interactions, as recreational substances. Their team would go on to discover that processed sugars release the same dopamine hormones in the brain and bypass the same reward system in the nucleus accumbens as addictive drugs. These alarming results convinced DiNicolantonio and his colleagues that the current overconsumption of sugar os contributing to some of the biggest health problems in the U.S.

Speaking to the Guardian, DiNicolantonio said that the consumption of sugar was a grave concern. “In animals, it is actually more addictive than even cocaine, so sugar is probably the most consumed addictive substance around the world and it is wreaking havoc on our health.”

Previous research has shown similar results on the addictiveness of highly processed sugary foods. In 2013, a neuroscience professor and his students at Connecticut College found that Oreos, “America’s favorite cookie”, activated more pleasure centers in the brain of laboratory rats than cocaine. Furthermore, recent studies reveal how detrimental an excess of processed sugars is towards our overall health. A 15-year study published by JAMA Internal Medicine found that individuals who consumed around 17-21% of their daily calories from added sugars had a 38% greater risk of dying from cardiovascular diseases than individuals who consumed 8% of their daily nutrients from processed sugars. Consuming an excessive amount of added sugars negatively affects the heart, diminishes learning and memory skills, and increases the risk of developing type 2 diabetes and unwanted weight gain. The overload of sugar can cause an accumulation of fat within the liver, higher blood pressure, and chronic inflammation in various joints. An excess of sugar consumption has been linked to depression, ADHD, cancer, kidney disease, neuropathy, and cirrhosis.

To avoid these chronic diseases, nutritionists recommend that individuals consume only 10% of their daily calories from artificial sweeteners, or no more than 6 teaspoons for women and 9 teaspoons for men. In fact, the average American consumes around 17 teaspoons of sugar per day, 6 cups in one week, and 140 pounds every single year. That’s enough sugar to fill an entire bathtub.

But it's not necessarily our faults. Food companies are feeding into the high fat, high sugar American diet and intentionally designing their products to hook the consumer's brain. Grocery stores are filled with soft drinks, ice cream, flavored yogurts, breakfast cereals, cookies, candies, and cakes. Even ketchup, bread, canned soups, and meat products are filled with additives to preserve their shelf life. Many food options, even those marketed as "healthy" alternatives, are loaded with sugar. America's most popular cereals, such as Frosted Flakes and Honey Nut Cheerios, has 9 grams of sugar, or 36% of the daily recommended intake for women. One cup of traditional low fat yogurt has around 11 teaspoons of sugar, more than the daily limit for both men and women. Although sweets get a bad rep, consuming sugar is not the issue. Sugar naturally resides in carbohydrates, fruits, vegetables, and whole grains, and your body breaks down carbohydrates into glucose for energy. While natural sugar fuel the body, added sweeteners have no essential nutrients. The main problem is the over-consumption of processed sugars that have no nutritional value.

Sugar addiction is real, but its also breakable. The good news is that by gradually reducing the amount of sweeteners in our diet, we can successfully reduce our cravings and lower our sugar tolerance. You might experience some mental, emotional, and physical withdrawal symptoms, such as irritation and lack of energy, but with consistency and time, the intense craving will fade away. We can slowly incorporate more healthy alternatives, such as fruits, vegetables, healthy fats, whole grains, and lean protein and remain satiated and satisfied throughout the day. By making more intentional food choices and breaking certain habits, we can protect our mind and body from the not-so-sweet side effects and addictive nature of processed sugars and live happier, healthier, and longer lives.