Why eating ‘addictive’ foods, doesn’t make you a junk food addict

Ever stopped at one Pringle?

Find it hard to eat only half a KitKat?

Perhaps the temptation of a whole Dairy Milk is just too strong?!

Like many processed foods, many crisps, chocolate bars and biscuits contain a combination of carbohydrates, the unhelpful fats, sugar and often salt that affect our brain-reward circuitry. They overpower our appetite signals that tell us when we’re full. These foods have been coined hyper-palatable foods, by researchers studying their powerful effects.

Most processed foods commonly consumed in Europe and the US, meet the hyper-palatable food criteria. This was defined and accepted in 2019 by researcher’s who came up with specific quantities and proportions within processed foods that have the ability to affect our brain chemistry in this way.

WELL DESIGNED FORMULAS TO INCREASE THE AMOUNT WE EAT

Professor Fazzino and his team conducted a study that found that food companies have well designed formulas for foods to increase the amount we eat. The scientists believe they can activate our brain neuro-circuits in a similar way to cocaine. The researchers also discovered that these foods may have the ability to overcome our satiety and fullness signals that tell us when to stop eating.

The same study found that 49% of foods labelled low or reduced sugar, fat or salt also met the criteria. Understandably it feels almost impossible for most to navigate the food isles and avoid these brain-hacking food products.

Most people I work with to overcome compulsive and emotional eating feel guilty and blame themselves, they feel society blames them for having no will power, failing at diets and not being ‘good’ enough. However, the battle is so much more complex than having will power. The addictive nature of these foods is one of the many components making it so hard.

If this is something you struggle with, it’s important to acknowledge firstly that you are not alone but also that just because you find these foods addictive (as they have been designed to be), it doesn’t mean that you are a sugar or junk food addict. It is possible to learn how to eat these foods as part of a balanced diet without feeling out of control around them.

Sometimes addressing this alone is too great a challenge to undertake -especially if you have years of chronic dieting, bingeing or emotional eating behind you. 

I work with people just like you, who need a new approach so they are able to live life to the fullest. Book in a complimentary call HERE to find out how I can help

Please also come and join us in FOOD FREEDOM COLLECTIVE, Facebook community- supporting women to ditch dieting, beat binge eating and make peace with their food and their body. I do live videos in the group each week to discuss a new topic to support you on your journey and I share, food ideas, motivation and support – it’s free to join!

Struggling with sugar cravings?

Does this resonate with you?

-You crave certain foods when you’re not hungry

-You worry about cutting down on certain foods.

-You feel sluggish or fatigued (especially from compulsive eating).

-You need more and more of the foods you crave to experience any pleasure or reduce negative emotions.

Reducing your sugar intake can help you to feel more energised, satiated and balanced. But I know from experience that it can be a challenge and particularly for many women that I work with who struggle with emotional eating, bingeing, and yo-yo dieting.

The white stuff is ubiquitous. It goes without saying that you’ll find it in obvious and some less obvious foods, on every shop corner, wherever you go.

Cutting down on sugar can feel hard – especially if you have spent years using sugary treats to give you an energy boost, as a coping mechanism for stress or as a reward for getting through the day.

HERE ARE MY TOP TIPS TO GET YOU STARTED:

1. Observe how you start the day

Start your day with a bowl of cereal and in many cases, you’re starting with a good portion of sugar! Switch to something containing protein accompanied with fruit or even veggies to help to regulate your blood sugar from the get-go

2. Be conscious (but not obsessive) about food labels

It’s helpful to be aware that “sugar free” or “no added sugar” often doesn’t mean it has no sugar- sometimes the sugar is disguised as something else. Here are just a few alternative sugar names:  sucrose, fructose, glucose, dextrose, galactose, lactose, maltose, invert sugar, raw sugar, corn syrup, high-fructose corn syrup, isoglucose, brown rice syrup, barley malt and malodextrin.

It’s important to not get too hung up on these but maybe helpful to decipher why for example a certain food you consume regularly isn’t making you feel that great or leads to cravings later in the day.

3.  Be mindful of juices and smoothies!

Fruit juices contain a fair amount of natural sugar but without the fibre (that the whole fruit contains) to slow its progress into your bloodstream. Fruit laden smoothies do just the same.  If you enjoy smoothies, go for combinations of leafy greens, avocado, mixed seeds and a limited amount of fruit (mixed berries are helpful for blood sugar balancing)

4. Say no to artificial sweeteners

Artificial sweeteners are man-made products that are no more helpful to us than real sugar. They can upset your digestive system and some – notably aspartame and acesulfame-K – have been linked to other health conditions.

What you may not know is that artificial sweeteners – and many other ‘natural sweeteners’ that find their way into ‘health foods’ –behave in the body the same way as actual sugar by raising your blood glucose levels. I would personally go for the real stuff given the choice!

5. Don’t make sugar a forbidden food

This one may confuse you and yes you read that right! When we demonise and deprive ourselves completely of certain foods – the power of said foods is increased. You are less likely to have bingeing episodes, when giving yourself unconditional permission to eat foods containing sugar and far more likely to eat in a balanced way.

Are you ready for a new approach to eating and leave dieting behind for good? 

Un-diet your Mind is my new 21-day coaching course where you will unlearn your old food patterns & make new confident choices. I will be with you every step of the way, so you feel supported and motivated to begin the process of long lasting change. Its starting on Monday 1st November

Join my VIP wait list to be the first to be notified when the course goes live and have the chance to enrol at the discounted price!

The course is just £89 and only £69 to the first 15 people who enrol
The first 15 people who join the course will receive the special discount 

What you need to know about sugar addiction

Sugar addiction – is it real? Does this white substance really rival the addictive nature of drugs and alcohol? And can we do anything about it?

According to eminent endocrinologist Dr Robert Lustig the food industry is intentionally working on ‘hacking’ our brains to foster addiction to junk foods and sugar by manipulating our brain chemicals. Though there are two opposing camps of thought on this, there is a growing consensus that like other substances open to abuse, sugar and junk food are addictive in nature.

This theory is all to do with the dopamine and serotonin see- saw. Dopamine is the reward brain chemical that tells us we want more. Any substance or behaviour that releases dopamine in the extreme, has the potential lead to addiction. Serotonin is the brain chemical that tells us we don’t need any more but too little of it may lead to low mood and depression.

The constant supply of dopamine can keep our brains in the continual pursuit of happiness because it destroys our ability to feel happy. Couple that with low serotonin levels leading to low mood and this can set the stage for the onset of addictive behaviours.

But what is the connection between these chemicals and sugar? Sugar stimulates a dopamine release in the brain. Eating sugar or ‘white’ carbs such as pasta or white bread causes our blood glucose to spike and our pancreas to release insulin dropping our blood sugar levels right down – this is why we crave as we want more of that reward. When serotonin levels are low, we crave carbohydrates and sugar to help lift our serotonin levels and make us feel happy.

Over the last 40 years, sugar has become ever more present in our daily lives. Stationary shops, petrol stations and even fashion stores, display sugary products at checkout points convincing us that we need that chocolate bar when clearly that’s not what we entered the shop for. Vending machines in offices, hospitals and schools are crammed full of junk food products. 

We are constantly bombarded with advertising on social media and TV. Most junk food meals come with a sugary soda drink (significantly upping the sugar content of the meal).

This combined with chronic stress in our daily lives, when we are yearning for a fix, for something to make us feel better, a reward for getting through the day creates the perfect storm.

The government has been actively attempting to tackle the media contribution to our nations unhealthy eating habits. In 2018, the sugar tax was introduced to reduce sugar in fizzy soda drinks and in August this year, a ban on advertising junk foods before 9pm was introduced in PM Johnson’s fight against obesity. This may go a short way to help but in no way addresses the many complex components involved with sugar and junk food addiction, compulsive eating and obesity.

The good news is that sugar addiction can be addressed. Firstly, eating to support your physiology and reduce cravings, can go a long way. (You can find out more about this in my video HERE) But we also need to address what else you are needing in your life. How else can you achieve that dopamine hit without relying on food?

If you think you may have an addiction to sugar, are unable to break free from the endless cycle of yo-yo dieting, binge eating or constantly overeating I want you to know, you are not alone. I work with people just like you who need a new approach to gaining balance and moderation in their life. I can help you to take back control without feeling deprived or hungry.

Taking the first step to food freedom is often the hardest. The fear of the unknown and letting go of repetitive behaviours that are keeping you stuck, can be scary. That’s why I created a FREE 5 day mini course, Break Free from Food Guilt, to gently start you on your transformational journey.