It’s very important to start off by saying the lived experience of feeling a strong compulsion to eat sugar is incredibly real. The intention of this writing is not to say that experience doesn’t exist, but to explore additional factors that might contribute.
One of the reasons food addiction is so controversial is because unlike other substances, it’s biologically imperative that we eat. It’s possible to avoid drugs and alcohol without harming your health. However universally avoiding sugar (a type of carbohydrate) is very difficult as it’s naturally found in many foods that provide physical and emotional benefits such as milk, fruits, and foods with added sweeteners like table sugar, honey, and more. The act of trying to avoid it cuts out large opportunities for nourishment.
Not getting enough sleep When a body doesn’t get the quality and quantity of sleep needed, hormones such as cortisol increase that change food preferences to more energy dense foods (like sugar) and increase appetite in general. Additionally a brain that is sleep deprived has less energy for critical thinking and tends to be more impulsive in general – particularly around food. Some people even use food to literally stay away. It’s natural and normal for the the body turns to food to provide energy to power on. There’s no solution here except to work on sleep! | Not eating enough |
Blood sugar swings Every wonder why when you start the day with something sweet it’s hard to stop? High sugar foods can make blood sugar regulation a bit of a rollercoaster. A high sugar food is quickly absorbed by the body and often leaves the person with low blood sugar, which increases hunger – particularly for rapidly available food (like sugar!).One way to side step this is to reduce the amount of sugar in the food AND make sure it’s paired with a protein or heart healthy fat to help regulate energy metabolism. For example, if you love donuts for breakfast, enjoy hard boiled eggs, a handful of nuts, or cottage cheese along side. | Unrealistic expectations |
The need for comfort | Emotional avoidance Facing difficult thoughts / emotions is a different process for everyone. Meditation, yoga, talking with a trusted friend, and/or a counselor are all tools to consider. |