Sweet Cravings, Bitter Truth: The Conflict Between “Sugar Addiction” and (Mental) Health - Emotional Eating
- Paulina Hupka
- Jan 20
- 6 min read
Indulgences like candy, cake, cookies, fizzy drinks, pastries and ice cream are tempting and delicious. We love them and if we could, we would enjoy them daily but we know better: They are full of sugar, and “sugar is not healthy.”
But let me be more accurate: Sugar alone is not the issue, excessive sugar is not healthy.
This is a critical distinction.
The Role of Sugar
Sugar, in moderation, isn’t harmful. In fact, it’s a fast and natural energy source for our bodies. But the problems start when we overindulge - often unknowingly. Sugar hides in places we least expect, and over time, it can impact our health – both physically and mentally.
Sugar is Everywhere
However nowadays, sugar and sweetening alternatives are everywhere, and it is easy to overeat. It’s not just in candies and pastries, but hiding in our favourite foods: sauces, bread, salad dressings, yogurt, cereals, alcohol, prepackaged meals, and even our favourite sports drinks.
And it’s not just going by the name ‘sugar.’ Often, it’s labelled under a multitude of aliases like sucrose, fructose, fruit juice concentrate, maltose, dextrose, high fructose corn syrup, cane juice and many more.
(Tip: ingredients ending in -ose indicate that it’s a type of sugar.)
Let's navigate this sweet maze together with awareness and balance.
Sugar as Emotional Support leads to Emotional Eating
In the story of our lives, sweet treats have also had a shining role. They have been given new meaning. We have learned this through family experiences, movies and series.
Sweet treats accompany us through the highs and lows of our lives - when we are sad, heartbroken, grieving, celebrating, or just treating ourselves.
However, while these sugary delights taste wonderful, overindulgence can lead to health complications. It’s a fact most of us are well aware of but 'choose' to overlook sometimes.
The Effect of Sugar on the Body
Too much sugar might seem sweet but could leave a sour taste. Overeating sugar is usually associated with being overweight or obese but could harm our organs and systems as well: non-fatty liver
disease, increased risk for heart attacks and strokes, negative effects on blood pressure, inflammation, dental caries, and type 2 diabetes.
Immunity
When it comes to the body’s defence mechanism, too much sugar activates inflammation-promoting chemicals that can lead to chronic inflammation if not addressed. This silent inflammation weakens the adaptive immune response, making it tougher for the immune system to do its job and fight off diseases.
Sugar, as it turns out, also impacts our gut health. The bacteria living in our colon form our gut microbiome. Generally, we have a balance of bacteria present: Health-promoting microorganisms always working to keep the gut balanced, and health-disruptive bacteria disturbing the balance.
Too much sugar can throw off the balance, leading to fewer good bacteria and feeding unhelpful microbes. This imbalance increases the risk of bacterial overgrowth, leaky gut and worsening inflammation, affecting immune cells and reactions.[1]
The gut is not only responsible for our physical health but also influences our emotional well-being. The gut and the brain are interconnected through the vagus nerve in the nervous system. It’s a busy bi-directional highway allowing communication from and to the gut and vice versa. Indulging in too much sugar disrupts the gut’s microbiome balance, which triggers nerve cells of the gut, sending signals to the brain, potentially amplifying stress, anxiety and depression.[2]
Too much sugar impacts stress, anxiety and depression.
Brain Health
The love for sweet treats does not only increase the risks for diseases and overweight, but it can also affect brain health. High sugar intake has been linked to mood swings, decreased cognitive function and a higher risk for depression.[3]
Specifically, the part of the brain responsible for decision-making, stress response and emotional regulation is affected. With non-stop overindulgence, memory and cognitive function might decrease, possibly contributing to mental health challenges like anxiety and depression.[4]
Impacts on Behaviour
The sweet taste of sugar can seem irresistible, almost addictive. And that’s why we call it sometimes ‘sugar addiction.’ Consuming sugar triggers a reward response in our brain, similar to the reaction caused by addictive substances. So, in everyday life, it seems logical to call it “addiction.”
Now, it’s important to note that this doesn’t mean sugar is addictive in the same way as those drugs. While sugar can lead to compulsive consumption because of its rewarding effects, not everyone experiences this to the same extent. Also, unlike many other addictive drugs, sugar doesn’t typically cause physical withdrawal symptoms.
Another interesting fact; as we eat more sugar, our taste buds can become less sensitive to its sweetness. This means we might find ourselves needing to eat more sugar to reach the same level of pleasure. This is somewhat similar to how drug addictions can work. So, while sugar alone might not be an actual ‘addiction’, it can have a powerful hold on us.[5]
The more sugar we eat, the more we need to reach the same level of pleasure.
Societal Pressure
Besides, we are always reminded that our society values beauty and thinness. This adds pressure on us to conform to specific beauty standards. This message is everywhere, in the media, at work, at school, among friends and family. We are all exposed to it throughout our lives, and we have unknowingly internalized these messages.
The Problem
Navigating social pressure, the quest for health and the irresistible temptation of sweet foods can feel like a struggle, a burden even. It’s a reality that many of us are dealing with.
If you can relate to this and find yourself obsessing about food and sweets, experiencing energy crashes or an unpredictable mood - it is not your fault.
Our life experiences have taught us to eat sweet foods on any occasion or to suppress emotions, and the addictive nature of sugar complicates the matter.
But remember, you are not alone, and there are steps you can take to untangle yourself from this web of wanting to reduce sugar for your health while also wanting to enjoy these foods guilt-free.
Take The Next Step
Start by reading labels more carefully and choosing alternatives with less sugar. You might be wondering if sugar alcohol is a better option.
Cook and bake on your own. You can easily reduce the amount of sugar in the batter in your cookies and cakes. E. g. Try using 180g of sugar instead of 200g of sugar and see if your taste buds notice the difference.
Would you like to dive deeper into the sweet world of sugar and its alternatives? My Sugar Guide is just what you need. Uncover the pros, cons and recommendations for different types of sugar and sugar alcohols. Discover healthier sugar options and understand their benefits over traditional sugar.
Struggling with letting go of sugar can feel like a losing game. But you are not alone in this. Sometimes, all we need is a little extra help, a personal touch. Working 1-on-1 in a tailored approach to overcome sugar cravings, and emotional & binge eating to create balance & health might be the right path for you. Let's chat and find out together if working with me meets your needs. Reach out and we schedule your first free 30-minute call.
Conclusion
The relationship between us and sugar is tricky.
We know that we should eat less, yet it is not as easy as it sounds.
So, be mindful of hidden sugars and take the next step to find a balance between eating less sugar while enjoying food guilt-free and embracing ourselves wholeheartedly, just as we were naturally meant to be.
Please bear in mind that eating disorders are serious illnesses and require professional attention. If you are unsure about your situation, you can fill out this quiz (not a valid ED questionnaire) or schedule a first call with me. We will talk about your challenges and find the best path forward for you.
[1] Shomali, N., Mahmoudi, J., Mahmoodpoor, A., Zamiri, R. E., Akbari, M., Xu, H., & Shotorbani, S. S. (2021). Harmful effects of high amounts of glucose on the immune system: An updated review. Biotechnology and applied biochemistry, 68(2), 404–410. https://doi.org/10.1002/bab.1938
[2] Satokari R. (2020). High Intake of Sugar and the Balance between Pro- and Anti-Inflammatory Gut Bacteria. Nutrients, 12(5), 1348. https://doi.org/10.3390/nu12051348
[3] Llaha, F.; Gil-Lespinard, M.;Unal, P.; de Villasante, I.; Castañeda, J.; Zamora-Ros, R. Consumption of Sweet Beverages and Cancer Risk. A Systematic Review and Metanalysis
of Observational Studies. Nutrients2021, 13, 516. https://doi.org/ 10.3390/nu13020516
[4] Jacques, A., Chaaya, N., Beecher, K., Ali, S. A., Belmer, A., & Bartlett, S. (2019). The impact of sugar consumption on stress driven, emotional and addictive behaviors. Neuroscience and biobehavioral reviews, 103, 178–199. https://doi.org/10.1016/j.neubiorev.2019.05.021
[5] Greenberg, D., & St Peter, J. V. (2021). Sugars and Sweet Taste: Addictive or Rewarding?. International journal of environmental research and public health, 18(18), 9791. https://doi.org/10.3390/ijerph18189791
