The subject of sugar has been much debated in recent years. After all the alarm about fatty foods, they are now warning us about sugar instead. Some researchers warn us that sugar is poisonous and as addictive as cocaine, while others think this is just a myth. So why is there so much talk about sugar, and what is sugar addiction? Sugar dependency is not a recognised dependent disease, but there are doctors who treat sugar addiction like any other addiction (alcoholism for instance). Their argument is that sugar, like smoking and alcohol, may activate the body’s reward system and therefore lead to an addiction to it.

What exactly is sugar addiction?

Those who talk about sugar addiction are not only referring to white sugar, but to a wide range of sugar substances that are hidden in the foods we eat. Such as: syrup, milk, glucose, maltose (as in beer), honey, fructose (as in fruit), brown sugar and raw sugar to name a few. A sugar dependency may also include a number of other substances like carbohydrates and starch-rich products such as cereals (even whole grains), rice, corn and potatoes as these are all converted into sugar after being eaten. So should we be talking about carbohydrate sensitivity instead of sugar sensitivity? Researchers believe that the cause of addiction is a combination of hereditary, environmental, resources and/or culture. Some people inherit an innate sensitivity. Growing up in an environment such as one with an abusive parent or a civic culture that allows or encourages drug use, increases the risk. Dependence is described as an addiction with tolerance, that is to say that the body requires more and more of the addictive substance to achieve the same effects. A request occurs if the substance that causes addiction is removed resulting in abstinence.

Sugar – a road to happiness?

The theory behind sugar addiction indicates that, like all other addictive substances, it affects the body’s neurotransmitters, namely the chemical substances through the body’s nerve cells that communicate with each other. Serotonin and dopamine are the most important neurotransmitters for a person’s mood. After a carbohydrate and/or sugar-rich meal you can feel calm and relaxed. This is partly due to the neurotransmitter serotonin that is released into your system when you eat carbohydrates and/or sugar. Serotonin is a substance needed for relaxation and is said to have the same effect as a mild “happy pill” in the body. The sugar also affects the levels of the neurotransmitter dopamine. Dopamine is active in the body’s reward system and, like serotonin, is important for a person’s mood. The brain is known as the“reward centre” because it contains a large number of receptors for dopamine. When dopamine binds to these receptors it results in feelings of pleasure and elation. Increased sugar consumption leads to more dopamine being released into the body. The brain adapts to the stimulation of dopamine through“tuning down the sensitivity” so that it always requires higher doses to achieve the same effect. Physically, it forms new dopamine receptors to respond to the dose. When the release of dopamine decreases due to less sugar in your diet your body interprets it as a lack of dopamine.

Many studies have shown that every person has their own unique balance of dopamine and serotonin levels, which are inherited. This makes some individuals have an increased vulnerability which, in turn, makes it easier to develop a dependency. If you are genetically inclined in that way, the joyful effect of sugar become extra sharp, but subsides quickly. This leads to wanting more and abstinence can cause mood swings and restlessness. Our body chemistry is as unique as our fingerprints, so for some people sugar is very dangerous and others not quite so dangerous. Similarly, large quantities of alcohol are not good for anyone, but some people can drink moderately while others must abstain completely. Some experts claim that up to 75% of us have a congenital hereditary susceptibility to refined sugar – one quarter of these are extremely sensitive.

So are you affected by sugar?

The carbohydrates that we get from food are broken down into sugar molecules in the intestine and then transported from there into our blood stream. The sugar is used as an energy source which is absorbed by our cells directly from the blood stream. For cells to be able to absorb the sugar they need a hormone called insulin. A diet that is very high in sugar gradually reduces the sensitivity of sugar in the blood. This sensitivity is reduced when our body increases the body’s own insulin production. After a while, we lose the effects of sugar consumption because our body is producing so much more insulin. Insulin is the body’s most
“fattening” hormone and is directly related to being overweight. This means that the consumption of too much sugar can lead to obesity and increased risk of diabetes, and cardiovascular disease. The dangerous thing about sugar is that it does not give us any satisfaction but instead stimulates the sweet taste of hunger signals.

Abstinence from sugar

To date there are no studies that show human beings become addicted to sugar. However, this condition was tested with rats that were given a 25% sugar solution over 8 days. When this solution was withheld the rats showed the symptoms of abstinence in the form of shaking and trembling. If we assume that humans will react in the same way then what amounts of sugar are required to become dependent? Those who are sceptical about the concept of sugar addiction suggest that it is wrong to draw conclusions from studies with animals as the results may not be the same in humans. Our diets are controlled to a greater degree by our social environment and according to sceptics, sugar dependency is behavioural rather than physiological.

Society sugar traps

In our modern society we are constantly surrounded by candy, junk food and sodas. A crying child gets a cookie; a tired adult drinks a soda. Our lifestyle promotes a sugar addiction and at the same time it is considered a bit “sinful” to indulge in sweets. Research shows that the consumption of sugar has not increased in the past 20 years. In contrast, consumption patterns have changed. The use of sugar in our homes has fallen sharply, while the consumption of sugar from industrially produced food has increased. The sugar in semi-prepared meals, sweetened dairy products, sausages, etc is hidden.

Why do we have so much candy?

We live in an abundance of sugar while our bodies have not changed since the Stone Age. In Stone Age times it was very rare to find sweet or fatty foods. The Stone Age diet had significantly lower energy density than the food we eat today. As the availability of food was not consistent and often inadequate, it forced our ancestors to eat more when there was food available so as to store energy for the coming days. We therefore have a tendency to eat more than we need to. The sweet taste signals that food containing the necessary sugar and glucose, which among other things the brain demands, was on its way. Our preference for sweet and fatty foods is inherited - in nature there are no foods that contain sugar and fat together. It is precisely this combination that makes cakes, candies and desserts taste so good.

How should we eat?
The World Health Organisation recommends that no more than 10% of our daily consumption should consist of refined sugar. That includes foods or drinks that we add sugar to, such as coffee or breakfast cereal, and sugar that we add during the cooking process, for instance. However, the average person consumes twice this amount on a daily basis.

Supporters of the theory of sugar addiction believe that there are certain rules you should follow to rid yourself of this addiction. The main principle is to drastically reduce your carbohydrate intake. This is done primarily by reducing your sugar intake and minimizing the intake of energy dense starch-rich foods such as cereals, potatoes, maize, pulses and rice and increase the intake of fat, protein and vegetables.

The problem is that sugar is the energy that cells need to function. The brain, especially, must have access to sugar. Whether it is possible to become dependent of sugar or not, we would all feel better after cutting down the sugar in our food.

Food nutritionists recommend avoiding refined sugar and white flour products and choose brown sugar and wholegrain instead. They suggest we cut out sweet drinks that are high in sugar but poor in fibre and nutrients. And, last but not least, if you have sugar cravings try drink 2 glasses of water, wait 30 minutes and if you still have cravings rather eat fruit than that cinnamon bun!

For more information, please contact: Anna Erlandsdotter
31 Acacia Avenue, Kololo - Kampala
Mobile: +256 701 095639 / +256 776 035587