Food Addiction-Is It Real?
Halloween is right around the corner and candy is everywhere. It's in the stores, it's in bowls at the office, it might even be hiding under your bed! If you find it difficult to say "no" when it comes to certain foods, you might have wondered if food can be addictive?
Although the DSM-V does not (YET) technically classify food as an addiction, it is a hotly debated topic. One of those controversies centers around this question. "Can food be classified as an addiction since it is necessary for survivial?" There are well documented similarities (biological, behavioral, and psychological) between the compulsive consumption of highly palatable foods and the use of addictive drugs. Substance use addictions are often measured by changes in three markers of brain chemistry: FosB, dopamine, and opioid receptors. All three of these markers are also implicated in adults who display symptoms of food addiction.
The foods that demonstrate the most addictive nature are those high in fat, sugar, artificial sweetener, or salt. Hello ultra-processed foods!
Ultra-processed foods (UPFs)—industrially produced foods containing ingredients not available in home kitchens—are the main source of refined carbohydrate and added fats in the modern food supply, up to 70%! Yet, not all foods have addictive potential (think carrots vs. cake). Creamy mouthfeel (ie. fat) and sweetness perception increase craving potential. Interestingly, both refined CHO’s (white flour/white sugar) and fat generate a similar dopamine response.
This type of automatic human response is a gold-mine for big food companies and thus they employ flavor and tasting engineers to design certain food products to be addictive. In fact, some foods are engineered for mouth feel and to actually create craving. Doritos are the perfect example. Other considerations that go into the creation of UPF's are these:
- UPF’s are ideally created with equal amounts of CHO’s and fat (think chocolate bar).
- Speed of delivery of UPF’s to the brain is also a factor because then the food is associated with the dopamine hit.
The famour Lay's chip tagline "Betcha can't eat just one" makes a lot of sense knowing this!
Are we doomed to be victims of food marketing, falling prey to our cravings for unhealthy, artificially manufactured foods? Absolutely not. But it is helpful to know that our brains have automatic and powerful responses to certain foods. Recognizing this is very empowering as we learn to be proactive in choosing healthy habits. Yet, many things get in the way of healthy behaviors, namely ME and MY behaviors (cravings, impulses, busyness, lack of planning). These all complicate good nutrition. A few things to remember include:
- Everybody and every BODY is unique, thus nutrition is individualized based on current medical needs and behaviors.
- In order to be sustainable, it must be easy because we will always fall back to the path of least resistance.
- Research shows that weight loss methods/programs are equally efficacious. Therefore the best plan is the one that I will DO. There is no magic pill or diet out there.
- Eat at home friends! You will save calories and money.
Exercise is the best medicine
--Hippocrates
Nutritious Foundations









