Why Is It So Hard to Give Up Sugar?
Increased levels of stress and anxiety do not give up the sweet. Researcher Rimke Baker explained why it's easy to break down in an attempt to eat fewer sweets.
The Auckland University of Technology study involved 203 people who tried to eliminate free sugars from their diet for two weeks. During the day, they noted five times whether they had eaten sugar and how much, and also made notes about their well-being.
Only one-third of the participants were able to eliminate sugar completely for the entire two-week period. At the same time, the rest of the population did not use it often. On average, the average participant ate a sweet for only two days during the entire observation period.
As the scientist explained, higher levels of stress and anxiety at the start of the study made it difficult to abandon sugar. It was also harder for volunteers who ate more before the experiment. They wanted sweets more or believed less in their ability to control their consumption.
If a person does not resist and still ate sweets, experts do not consider it a failure. Even if it is not possible to completely abandon sugar, a reduction in its consumption can also be considered the result.
Brain and Biochemistry. Sugar activates the reward system in the brain: it stimulates the release of dopamine, a neurotransmitter associated with pleasure and motivation. With regular use, the sensitivity of dopamine receptors is reduced: more sweets are needed over time to achieve the same level of satisfaction. This creates a vicious circle: the pull grows.
Glucose surges.
Foods with a high glycemic index cause blood sugar levels to rise sharply, then to fall precipitously. This "energy surge" is often followed by a downturn, which is subjectively felt as a loss of strength and hunger - and the person reaches for a new portion of the sweet.
Emotional factor.
Sweet is often a way to "eat" stress, anxiety, sadness, or boredom. The brain is looking for a fast source of pleasure and tension reduction, and sweet seems to be the right solution.
Habits and conditional reflexes. Over time, stable scenarios are fixed in the head: "tea = sweet", "lunch = dessert", "coffee-break = candy". The brain automatically associates certain contexts with the sweet reward.
Unbalanced diet.
If people do not consume enough protein, complex carbohydrates, healthy fats, or fiber, the body may constantly look for a rapid source of energy. Long breaks between meals also cause cravings.
Lack of sleep.
Chronic sleep deprivation impairs the balance of hunger hormones (increasing ghrelin, decreasing leptin), causing the brain to receive conflicting signals and the person to seek faster energy sources.
Deficiencies in the body. Sometimes sweet craving is a signal that the body lacks certain trace elements (chromium, magnesium, B vitamins, iron).
Hormonal changes. In women, sweetness may increase during certain periods of the menstrual cycle (such as the luteal phase, when serotonin levels decrease), during pregnancy, or during menopause because of natural hormonal changes.
Tough limits. Paradoxically, a categorical ban often works against us: the more severe the ban, the more intrusive the thought of the banned product becomes
Important clarification: sometimes a strong craving for sweets is not just a habit, but a symptom of a condition: insulin resistance, hypoglycemia, endocrine dysfunction, dysbacteriosis or even parasitic infection. If the cravings are uncontrollable, interfere with daily life, or are accompanied by other anxiety symptoms (persistent fatigue, mood swings), it makes sense to consult a doctor.
What can be done? Instead of abruptly refusing, try to gradually reduce the amount of added sugar. Replace sweets with healthier alternatives (fruits, berries, a small amount of dried fruits). Work with triggers: learn to recognize when cravings occur (stress, fatigue, certain ritual), and find alternative ways to cope with these conditions (walking, talking, hobbies). It is also important to establish a diet, add protein, complex carbohydrates and healthy fats to the diet, monitor the quality of sleep.
The main thing is not to blame yourself. Understanding the reasons is already a big step to finding an approach that will work for you.
1. The Addict in Us all
2. Natural Rewards, Neuroplasticity, and Non-Drug Addictions
3. Sugar addiction: the state of the science