Struggling with a sweet tooth? You’re not alone. While addiction may not be the best way to describe it, there are signs and symptoms that you may have created a food dependence on sugar. Here is a breakdown of sugar “addiction” and some signs you’re “addicted” to sugar.

Can you really be addicted to sugar?

While sugar is commonly said to be “addictive”, in truth, there is little evidence to suggest that sugar is addictive in the same way as alcohol and drugs.

Addiction is commonly described as a condition in which a person compulsively engages in reward-seeking behaviors, despite negative consequences ⁽¹⁾. In medical terms, a substance is considered addictive if it; induces a pleasant state, triggers tolerance, and causes physical dependence so that abstaining creates severe physical and mental reactions ⁽²⁾. Based on these definitions, sugar does not fit.

The current research, of which there has been a lot, does not support the idea of sugar addiction ⁽³⁾. The majority of the evidence for sugar addiction is limited to animal neuroscience literature based on feeding studies conducted in animals. To date, these findings cannot be directly applied to the eating patterns of humans.

Although sugar alone does not appear to be addictive, certain foods appear to create a “food dependence”, often described as a hedonic eating behavior involving the consumption of hyper-palatable foods. Hyper-palatable foods are generally seen as foods with specific combinations of fat, sugar, salt, and carbohydrates and are rewarding and ultra-pleasurable to eat. Examples of sugary hyper-palatable foods include chocolate, cookies, ice cream, and cake.

Interestingly, while many hyper-palatable foods are high in sugar, most contain more calories from fat than sugar, and have a pleasurable texture and mouthfeel, further reinforcing the idea that the unique combination of ingredients is “addictive”, not the sugar itself. Sugar is rarely consumed in its purest form, by the spoonful from the bag, but rather consumed through sugar-sweetened beverages, desserts, and sweet snacks like ice cream, pastries, and cookies ⁽⁴⁾.

Also, in the discussion of the concept of sugar addiction, it is important not to confuse added sugar and natural sugar. Added sugar, also known as refined sugar from sugar cane or sugar beets, is sugar added during the processing of foods such as white sugar, brown sugar, and corn syrup, while natural sugars are sugars found in whole, unprocessed foods such as fruits, vegetables, and milk. Unlike natural sugars, which are present with fiber, vitamins, minerals, and antioxidants, added sugars are devoid of nutrition.

How much sugar is too much?

The current dietary guidelines recommend that no more than 10% of total calories per day come from added sugars, and ideally less than 5% ⁽⁴⁾. This means that for a 2,000-calorie diet, no more than 200 calories should come from added sugar from both food and beverages.

What are the health risks of eating too much added sugar?

Added sugar is a form of empty calories as it provides little to no nutritional value. While sugar can be consumed in moderate amounts as part of a healthy diet, consuming it in excessive amounts poses several long-term health effects and risks, such as ^{(4, 5, 6, 7)}:

• Weight gain
• Heart disease
• Diabetes
• Obesity
• Gout
• Acne
• Tooth decay
• Depression
• Mood swings
• Cognitive decline

Signs of Sugar Dependence

Here are 9 common signs you may have become dependent on sugar.

1. You have intense sugar cravings.

While it’s completely normal to crave sugary foods from time to time, and sugar cravings on their own are probably not an indication of a health concern, if the cravings are overly intense and incredibly frequent it may be an indication of a food dependence. In some cases, intense and frequent sugar cravings can also be a sign of more serious issues such as hypoglycemia, a blood-sugar imbalance, or nutritional deficiencies ⁽⁸⁾.

2. You eat sugar in place of other macronutrients.

If you consume so much sugar that you reduce your intake of essential macronutrients, such as protein or fat, you may be putting your health at risk. Adequate protein, fat, and fiber are necessary for optimal health, and the diet must be primarily composed of whole foods to ensure that we are meeting our macronutrient and micronutrient needs.

3. Your sugar intake makes up the majority of your calorie intake.

Added sugars should make up no more than 10% of total calorie intake, and ideally not more than 5%. Unfortunately, the average American consumes over 500 calories of sugar per day, which is 25% of the recommended daily calorie intake for women and 20% of the recommended daily calorie intake for men ⁽⁹⁾. In reality, there is no minimum requirement for added sugar, and every calorie consumed from sugar in place of nutrient-dense whole foods reduces the intake of vitamins and minerals.

4. You frequently binge on sugary foods.

If you feel out of control when you eat sugary foods and frequently binge on them, this may be a sign of sugar dependence or, in more extreme cases, binge eating disorder. While symptoms of binge eating may vary, it is characterized by the ingestion of an abnormally large quantity of food in a specified time window with feelings of loss of control, the absence of compensatory mechanisms, anxiety surrounding the event, and feelings of guilt and shame ⁽¹⁰⁾. Overall, spending too much time thinking about sugar and recovering from overeating sugar that crowds your life is a health concern.

5. Your taste buds are dulled to sweet foods.

The more sugar you eat, the more your taste buds become desensitized to the taste of sugar. Over time, you may need more sugar to satisfy your taste buds and naturally sweet foods will begin to taste less sweet. So, if you no longer find fresh or dried fruit sweet tasting, need an extra spoonful of sugar in your coffee, or can’t stand the thought of drinking water, it may be a sign you’re consuming excessive sugar.

6. You turn to sugar for emotional relief.

The relationship between sugar and emotions is complex as it is often used for emotional relief but has also been linked as a cause of emotional disorders. Craving increasingly large amounts of ultra-processed, high-calorie, sugary foods to feel pleasure or to relieve emotions is a potential sign of food dependence and, interestingly, a diet high in sugar has also been linked to cognitive impairments, negative neuroplasticity, and emotional disorders such as anxiety and depression ⁽¹¹⁾.

7. You eat sugar foods even when you’re not hungry.

Ignoring your hunger and fullness cues is a sign of emotional eating and may be a sign of sugar dependence if it primarily happens with sugary foods. Moreover, continuing to overeat despite negative effects like digestive problems, unwanted weight gain, or mobility issues is a sign you’re not following the principles of intuitive eating.

8. You hide or lie about your sugar consumption.

Secretive eating, characterized by eating privately to conceal being seen, is one of the behavioral indicators of loss of control in the diagnostic criteria for binge-eating disorder ^{(12, 13)}. Examples of this may include eating in private settings, concealing food consumption from friends or family members, or hiding wrappers of sugary foods you’ve consumed. Not only might this indicate sugar dependence but it is often associated with weight gain.

9. You’ve tried to reduce your sugar intake, but can’t.

If you’ve tried to cut it out, but just can’t, it is certainly one of the best signs you might be addicted to sugar. If you tried to cut back but started to go through sugar withdrawal symptoms, such as headaches and fatigue, it’s only natural to go back to your old ways. Although cutting out sugar cold turkey may work for some, it may be difficult for others, and therefore make it more difficult to quit. However, with the right approach and some well-planned steps, it is possible to eat less sugar.

Tips to Break a Sugar “Addiction”

In no particular order, here are some tips to help improve or break your dependence on sugary foods:

• Create balanced meals. By prioritizing whole foods and creating balanced meals with protein, carbohydrates, fiber, and fats, you can regulate your blood sugar, increase satiety signals, balance macronutrient intake, and help to reduce sugar cravings in the process.
• Read food labels. When choosing processed foods, be sure to read food labels, review ingredients, and choose options with minimal amounts of added sugar. Often referred to as “hidden sugars”, refined sugars in prepared foods, even healthy ones like tomato sauce and granola, can increase the intake of added sugars, which can further contribute to the perpetuation of the sugar craving cycle. Be sure to look for code words for sugar, as they can sometimes be tough to identify on the label.
• Don’t put foods “off limits”. Labeling foods as “good” or “bad” or engaging in cheat meals can compound the false concept of “forbidden foods”, which can contribute to binge eating and disordered eating behaviors.
• Practice mindful eating. Mindful eating is an approach to eating that brings consciousness to the eating experience. We often eat when we’re distracted and multitasking. The principles of mindful eating are designed to increase awareness of hunger and fullness, increase satisfaction with food, and decrease emotional eating behaviors.
• Exercise and get good sleep. High-quality sleep can help mitigate sugar cravings, while exercise can improve cognitive processes that regulate junk food consumption ^{(14, 15)}. Practicing good sleep hygiene by going to bed at the same time every night, sleeping in a dark and cool room, avoiding digital devices at least 1 hour before bed, avoiding caffeine in the afternoon and evening, and exercising regularly, which can be as simple as a daily 20-minute walk, can help to reduce the triggers of sugar dependence.
• Seek professional support. If you’re struggling with sugar cravings or food dependence, it is best to work with a health professional or registered dietitian who specializes in treating these conditions.

The Bottom Line

While there is little evidence to suggest that sugar is addictive in the same way as drugs and alcohol, it is possible to create a food dependence on sugar. Potential signs of sugar dependence include very intense cravings, eating sugar in place of essential nutrients, frequently binging on sugary foods, taste buds being dulled to naturally sweet foods, using sugar for emotional relief, eating sugar when you’re not hungry, and lying about your sugar intake.

While the scale is one way to measure health and progress, it’s not the only way to measure health and progress. In fact, your body weight is only one of many health metrics, so here is a list of non-scale health goals you can start working on today.

Health is multifaceted, as it encompasses not only physical health but also emotional, mental, and social health. Unfortunately, for many, being “healthy” has become synonymous with weight loss. While weight does play a role in our health, becoming too focused on the scale can cause individuals to overlook other aspects of their health.

Working towards non-scale victories shifts your perspective on health and can help you focus on metrics that are just as, if not more, important than weight loss. For instance, daily exercise can help improve mood and cognition, and improving sleep quality can help reduce stress. Packing your lunch can help improve your health and save money, and lifting weights can help make your clothes fit differently or more comfortably.

Whether you’ve hit a weight loss plateau, are struggling to lose weight, or want to completely change your mindset, adding non-scale goals to your plan is a great way to create long-lasting lifestyle changes.

Non-Scale Health Goals

Here is a list of non-scale health goals you start working on today to help you focus on more non-scale victories.

1. Cook more often.

One of the simplest ways to improve your health is to eat more whole foods and cooking more often is a simple way to do so. Whole foods, such as fruits, vegetables, whole grains, legumes, nuts, seeds, eggs, dairy products, poultry, red meat, seafood, and shellfish, are the most nutrient-dense foods on the planet, by cooking from scratch, you are naturally forced to rely on minimally processed foods and less on ultra-processed foods.

Unfortunately, most prepared meals and packaged foods contain unnecessary additives and ingredients with excessive amounts of sugar, fat, and sodium. Not only does cooking your meals reduce the consumption of these unnecessary ingredients, but it also increases the nutritional value of your meals and will naturally impact how much you eat, as whole foods are the most filling foods. The higher vitamin, mineral, fiber, and water content of whole foods makes them more satiating and less palatable than processed foods, which means you’ll likely consume fewer calories (1, 2).

Plus, the more frequently you cook from scratch, the easier it becomes, and the more tools you add to your healthy eating habits toolkit for the future. You don’t need to know how to make a ton of different homemade meals to get started; you only need a few recipes you can rotate through.

2. Read the ingredients on everything you buy.

While whole foods are the healthiest foods, you don’t need to cook everything from scratch to eat healthy. There are many healthy packaged foods found in grocery stores that are healthy choices made solely of whole foods and can save you time and money in the healthy eating process.

How do you know if an option is healthy? Read the ingredients. The ingredient list is the most valuable part of any food label as it tells you exactly what the food product contains and in what ratio. Ingredients are listed in descending order by weight, including added water: the first ingredient listed is present in the largest amount by weight, and the last ingredient listed is present in the smallest amount by weight.

Not only does reading the ingredients only take a few seconds, but by reading the ingredients on everything you shop for you can pick the best brands in every product category (i.e. the ones made with whole foods) and help you better identify factual and misleading health food claims found on many food labels.

3. Eat more fiber.

While most people know fiber is healthy, it remains one of the most under-consumed nutrients as it is estimated that only 5% of Americans meet their recommended daily fiber needs (3). Dietary fiber has been shown to have many health benefits including supporting gut health, cardiovascular health, and digestion, and decreasing the risk of certain diseases such as type 2 diabetes and colorectal cancer (4, 5, 6, 7, 8, 9). The current dietary guidelines recommend 14 grams of fiber per 1000 calories consumed, which works out to roughly 25 grams of fiber for an adult female and 38 grams of fiber for an adult male.

Fiber is found in plant foods including fruits, vegetables, whole grains, beans, lentils, nuts, and seeds, and some of the best high-fiber foods are chia seeds, flax seeds, oats, almonds, and beans. A simple way to increase your fiber intake is to eat, at least one, fiber-containing food at every meal.

4. Eat a source of protein at every meal.

Focusing on your protein intake is an excellent way to ensure you are creating more balanced meals while supporting your overall health at the same time. Protein is an essential macronutrient because the body cannot biosynthesize enough of it to maintain health and survival, and consuming adequate protein can help to improve satiety, balance blood sugar, increase metabolic rate, aid muscle development, and aid in weight loss and weight management (10, 11, 12 ,13, 14).

By consuming a palm-sized portion of protein at every meal you can help to ensure you are meeting your recommended daily protein intake. While exactly how much protein you need will vary by individual and goal, individuals looking to optimize health should aim for 0.54 – 0.7 grams of protein per pound of body weight per day, and individuals looking to build muscle or lose weight should aim for at least 0.7 grams of protein per pound of body weight per day (15, 16).

Both plant and animal protein contribute to daily protein intake, so whether you choose to include animal protein sources such as eggs, chicken, beef, fish, Greek yogurt, cottage cheese, and/or plant-protein sources such as tofu, tempeh, black beans, or lentils, do your best to include a source of protein at every meal.

5. Pack your lunch for work.

Taking the time to prep and pack your lunch is a small but impactful action in helping to make your health a priority. Not only does buying your lunch every day get expensive, as just $10 a day adds up to $200 per month, but you are in far less control of what you are eating, including the ingredients, total calories, and macronutrient balance.

Whether you choose to throw something in a slower cooker, make meal prep boxes, or pull together some ingredients for a no-cook lunch idea, you can ensure you eating a balanced meal that can help to increase energy and productivity levels throughout the workday.

6. Eat at the dinner table, without digital devices.

Where and how you eat are overlooked aspects of healthy eating. While what and how much you eat are incredibly important, how you consume your food can impact your health.

Not only does sitting down to eat allow you to fully enjoy and properly digest your food, but studies have shown that not paying attention to a meal can prompt you to eat more than intended at that meal and eat more throughout the day (17). So, while you may need to eat in the car in or front of the computer from time to time, aim to sit down at a table and enjoy “electronic-free” meals as much as possible.

7. Spend more time outdoors.

Spending time outdoors is one of the most underrated healthy daily habits. Research has shown that spending time outdoors can boost physical and mental health in several ways including improved sleep, boosted immune function, reduced depression symptoms, reduced anxiety, and improved stress management (18).

Research also suggests that individuals who exercise outside tend to experience increased mood and better mental health (19). Outdoor exercise has been shown to reduce seasonal affective disorder (SAD) because sunshine naturally increases serotonin, a hormone that affects your mood (20). Whether you choose to bike, hike, walk, garden, ski, or snowshoe, look for more ways to spend more time outside to reduce stress levels and improve overall mental well-being.

8. Sign up for a fitness event.

If you’re looking for some extra motivation to exercise, signing up for a fitness event is a great way to do it. Registering for a charity run, a fundraising bike ride, or a fitness competition can be a powerful tool to hold yourself accountable to your physical activity goals and give you something fun to work towards.

That said, it’s important to be realistic with your fitness goals. While you want something challenging to work towards, you don’t want to pick something completely unrealistic that will leave you discouraged in the process. For example, if you are currently not exercising at all, don’t sign up for a marathon, rather, consider registering for a local 5km walk/run, working towards doing 5 full push-ups, or holding a 1-minute plank position.

9. Wake up earlier.

If you’re a night owl who loves to hit the snooze button and sleep in until the last minute, waking up earlier is a great non-scale health goal to consider.

The circadian rhythm-regulating effects of waking up early provide more benefits than just giving you more time in the morning, it can also help regulate your mood and improve mental health. Research has shown that people who tend to sleep and wake later are more likely to experience anxiety, depression, and many other health issues than those who sleep and wake earlier (21, 22).

To wake up earlier, you must improve your sleep quality by practicing better sleep hygiene by going to bed at the same time every night, sleeping in a dark and cool room, avoiding digital devices at least 1 hour before bed, and avoiding caffeine in the afternoon and evening.

10. Aim for consistency, not perfection.

Regardless of what your other non-scale health goals are, arguably, the most important goal is to aim for consistency, not perfection. Why? Because there is no such thing as perfection when it comes to diet and exercise – there will be celebrations, there will be vacations, there will be holidays, there will be schedule conflicts, and there will be days when you just don’t feel like it.

To create healthy lifestyle habits you can maintain and feel good about, you must remember that it’s a practice, you’re learning, and you need to give yourself a little grace and a lot of love in the process. You don’t need to exercise and diet “perfectly” 100% of the time. Rather, consistency is created by adhering to the priorities of the nutrition pyramid most of the time, not all of the time.

The Bottom Line

Non-scale health goals are diet, exercise, and lifestyle goals that focus on health benefits beyond the scale. While the list of potential goals is endless, some of the best non-scale health goals include cooking more homemade meals, reading ingredient labels, eating more fiber, eating protein at every meal, packing lunch for work, eating without digital devices, spending more time outdoors, signing up for a fitness event, and waking up earlier.