Food addiction. You’ve most likely heard about, read about it, or seen advertisements for products and programs to apparently ‘cure’ it. Sugar gets a particularly bad wrap, with the weight loss industry and pharmaceutical companies describing it as being ‘as addictive as cocaine’. So what’s the deal? Is food addiction a real thing, or just a concept to encourage us to buy in to diet culture and the weight loss industry?
Let’s start by exploring how the concept of food addiction came about
When we eat food, especially food that tastes pleasant, our brain provides us with a dose of dopamine which allows us to feel good. In research where brain scans have been conducted on people when they’re eating, the reward centres of the brain can be seen to light up, indicating they’re active. The same process can be observed when addictive substances such as cocaine are used – so it’s this relationship which led researchers to conclude that pleasurable foods (particularly sugar) effect our brain in the same way as drugs of addiction, therefore concluding that the desire for sweet foods must be a result of addiction. Some people can also experience a sense of loss of control when eating foods which are highly palatable (such as those that taste sweet) which has also been used to support the addiction model of eating.
What does the science say?
Firstly, our bodies were designed to enjoy food - particularly sweet food, because for our ancestors the sweetness was an indication of food which can provide a quick source of energy. Our brain releases the ‘happy hormone’ dopamine when we eat tasty food, which encourages to eat when food is available, because of course food is essential for our survival. Throughout human evolution this drive to eat has kept our ancestors alive - it encouraged them to go searching for food, and to eat more food when it was available - due to the uncertainty about the next time they would be able to eat.
When we believe there is inadequate food available to us, our brain tries to assist by ramping up our hunger hormones, driving us to search for food. This also causes food to look and taste more desirable, making us likely to eat more when the food is available – which then in turn provides us with a big dose of those happy hormones, making us more likely to repeat this behaviour. The key trigger here is the absence of food in the first place – whether that be a result of famine, food scarcity, or weight loss dieting. Our bodies don’t know the difference, but the response is the same - when food has been scarce and then becomes available, there is a physical drive to consume large amounts of that food. On the flip-side, when a wide variety of foods are freely available to us and we respond well to our hunger cues, the primal drive to binge eat is reduced - because there is no perceived threat of us not having enough food in the future.
Of course this is not the case for everyone. For some people with certain types of eating disorders the chemical and cognitive messages in the brain become distorted – so please consider this be a general commentary on the science. The interesting thing about us humans is how unique and diverse we are, so it’s ok if you’re reading this and thinking – ‘that’s not what happens for me’. There are many personal circumstances and situations which can complicate our appetite regulation and our relationship with food – eating disorders, early food scarcity, trauma, certain illnesses and medications – just to name a few.
There is however very little scientific evidence to support the theory of humans developing an addiction to food, and there still is no consensus on what an ‘addictive food’ is. It’s important to note that the majority of research regarding food addiction that has been conducted on animals – usually rats - i.e. NOT ON HUMANS! We need to be cautious when interpreting evidence and drawing conclusions based on animal studies – after all, it’s safe to assume that human beings have a much more complicated relationship with food and with our bodies than rats do. While the research shows that rodents can develop binge eating patterns which mirror addictive behaviours, these behaviours have only been observed following periods of food restriction or inconsistent food availability. On the flipside, even for the rodents - when food or a sugar source was available on a regular basis or as desired, binge eating behaviours were not observed.
So, what does this all mean?
The bottom line is that when we avoid or restrict certain foods, we are more likely to crave those foods intensely. If we suppress the urge long enough, eventually the signals of desire from our brain become so strong that we can feel out of control around that food when it is available, causing us to eat more than we would if the food was readily available.
Apart from the scientific accuracy issues, it’s also important to consider whether the concept of food addiction is actually helpful for us, especially when we’re trying to improve our relationship with food. Naming our drive to eat a behaviour of addiction can lead to feelings of hopelessness and helplessness, and can cause us to demonise certain foods or groups of food, further complicating our eating patterns and our relationship with our body.
When we allow ourselves to eat a wide variety of foods without dietary restriction, we can develop a more relaxed relationship with food - which can make it easier to tune in and respond to our hunger and fullness cues. Over time the urge to binge on certain foods can reduce, because we feel assured that we can eat those foods at any time - as opposed to having an all or nothing relationship with the food. Of course this might sound simple but it can really take time for someone who has a complicated relationship with food – the assistance of a non-diet Dietitian can be helpful to assist in working toward improved food freedom.