CARB ADDICTION IS REAL
According to research published in the American Journal of Clinical Nutrition, it’s becoming increasingly apparent that carbs — like drugs or other habit-forming substances — can actually be addictive, with fast-digesting carbohydrates (such as bread and sugar) stimulating regions of the brain involved in cravings and addiction.
There’s been plenty of research in the past to show that sugar-heavy foods can trigger dopamine release in the pleasure centers of the brain. The surprising aspect of Ludwig’s research, however, is that even when people aren’t necessarily aware that they’re eating carbs, the intake of large amounts of fast-digesting carbs still activates the pleasure centers of the brain in a way that’s not dissimilar to drugs.
In other words, it’s not the deliciousness of a dessert that lights up our brain—it’s the carbs themselves. But what is it about carbs that could possibly be so addictive? According to Laura Schmidt, a professor in the School of Medicine at the University of California at San Francisco, “The argument is, if you have high spikes in blood glucose [caused by the carbs], they’re going to be followed by low dips, which will cause you to crave more.” But it goes beyond just your blood:
Eighty-five percent of all the glucose you ingest goes to your brain, and when it thinks it’s experiencing a glycogen deficit (in reality, just a crash following the blood sugar spike), your brain will urgently crave more. Another reason has to do with the effect of insulin (the hormone produced by your pancreas to turn the sugar from carbs into energy) on the metabolism of carbs.
“Elevate insulin levels even a little, and the body switches over from burning fat for fuel to burning carbohydrates, by necessity,” Dr. Robert Lustig, a pediatric endocrinologist at the University of California at San Francisco, told The New York Times earlier in the summer. And the more insulin you release, the more you crave carbs.
Still, the notion that certain foods — specifically fast-acting carbs — may be literally “addictive” isn’t without controversy. “[The study] doesn’t tell you if this is the reason they got obese,” Lustig told NPR. “Or if this is what happens once you’re already obese.” Basically, it’s not clear whether the cause-and-effect relationship of eating carbs and triggering certain responses in the brain is really an addiction, like drugs or alcohol, or a compulsion, like sex.
“There’s a difference between compulsion and addiction,” psychologist and neuroscientist Jim Pfaus explained to us in 2016. “Addiction can’t be stopped without major consequence, including new brain activity. Compulsive behavior can be stopped; it’s just difficult to do so.”
Nonetheless, Schmidt has developed a strategy for patients who claim they’re addicted to carbs. “The standard strategy is similar to any other form of addiction:
Change your environment,
Change your social network and
Carefully observe the pattern of your cravings
by maintaining a diary.”
“Once you know when your trigger times are, you prepare for them proactively,” she says. “You come up with substitutes.” Also according to Dr. R. Cywes, you start using “tools” in your EMS [Endorphine (Emotional) Management System]
So What Can YOU Do?
1. Recognize that you have a problem.
This is often easier said than done. When people are addicted to something, they have lots of good reasons to believe that what they are doing is fine. They make all sorts of excuses.
"I deserve to relax after a hard day’s work. I think I’ll have a snack!"
"I’ve had an awful day and don’t really care about my health right now. I just need to feel better."
So, what makes it a problem?
If you are overweight or obese.
If you eat more than you intend to.
If you find yourself wanting snacks not because you’re hungry, but because you’re bored, or upset, or happy, or whatever. (The "eating can solve everything" attitude.)
2. Make a plan—cut back or abstain?
Overcoming an addiction is hard work. If you believe that some foods can be addictive for you, it’s probably best to avoid them altogether. We have learned with other addictive substances, like alcohol, that abstinence works best.
Part of the cycle of addiction is the lack of control. Once you get started, you can’t stop. People end up eating or drinking more than they plan to. Acknowledging this lack of control is important.
However, we all hear the message that everything in moderation is fine. If you want to give moderation a chance, go for it. It’s important to set some concrete goals and see how you do. If you’re trying to cut back, make a plan for how much. Make it measurable. For example, only have three cookies for dessert two nights per week.
If your goal is abstinence, be clear with yourself about what you plan to abstain from. For example, I won’t have any cookies this week. This leaves open opportunities for other desserts, but that’s OK in the beginning. Alternatively, your goal might be “no dessert” for the week.
If your goal is too broad and nonspecific, such as “I’ll be good this week and lose some weight,” it’s hard to make specific plans for how to accomplish this. The more detail you can add to your plan, the better.
3. Remove temptation.
We ask alcoholics to clear their homes of alcohol so that they can’t easily start drinking at their first craving. Sure, they can always go out and buy more. But for many people, putting some distance between the urge to do something and actually being able to do it can be helpful. In the 15 minutes that it takes to drive to the liquor store, the craving can go away. People can get a hold of themselves and drive back home.
This same advice goes for addictive foods.
4. Have a plan for cravings and triggers.
It’s important to think about what drives you to eat addictive foods.
Is it stress?
Is it work?
Is it loneliness?
All of these things and others are common triggers. When people feel bad, they want to do something to feel better. Food can serve this purpose.
However, although overeating can make you feel better in the moment, in the long run, it can lead to many problems—obesity, diabetes, heart disease, and most importantly, depression. This last one is important because it creates a never-ending cycle. You eat to feel better. It works in the short run. But in the long run, the overeating makes you more depressed. That, in turn, makes you want to eat more.
5. Track results.
Come up with a way to track your goals. It could be entering the data in your calendar. There are numerous apps out there to help. You can go with an old-fashioned pencil and paper.
No matter what—be accountable and track your progress. Track things that matter to you, such as:
Staying away from certain foods.
Losing weight.
Feeling better.
If at the end of the week, you find that you forgot to track, it probably means that you also forgot your goals. Take this as a warning.
Tracking gives you an opportunity to observe what you’re doing and think about it. It also gives you an opportunity to see if your goals are leading to desired outcomes, such as feeling better or losing weight.
6. Develop your EMS (Emotional Management System)
When you are triggered to eat or fulfill an emotional need with food, you need to have a “toolbox” full of things that you can do until the craving is over, or even a “Bridge” to get you through until your next healthy meal.
Tools may include: Take the dog for a walk, Take yourself for a walk, Call a friend, Meditate, Listen to music, Write a letter, Journal or whatever gives you pleasure!
7. Eat the Proper Human Way of Eating
See "Proper Human Diet in the Navigation menu
See "Proper Human Diet in the Navigation menu
8. Get help.
If you just can’t seem to do any of this—if it seems too overwhelming or hopeless—please get help.