9 Signs You’re Addicted to Sugar

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 plain 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 can be done.

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.
• 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 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 that 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.