Aug 23, 2023
Craving Sugar and its Impact on Mood
It is well-known that sweet foods have a powerful effect on our taste buds and often provide a pleasurable and rewarding experience. Consuming sugar activates the reward systems in our brains, triggering the release of neurotransmitters like dopamine, which are associated with feelings of pleasure and reward. This release of dopamine can positively impact our mood, at least in the short-term.
The pleasurable experience associated with consuming sweet foods can lead to a craving for more sugar. Various factors, including psychological, physiological, and environmental factors may influence these cravings.
For example, stress, emotional triggers, and environmental cues can contribute to an increased desire for sugary foods.
Moreover, high glycemic index carbohydrates, which include sugars and refined carbohydrates that quickly raise blood sugar levels, have been associated with cravings and addictive behaviours.
These carbohydrates are quickly digested and absorbed, rapidly increasing blood sugar levels, followed by a subsequent crash. This rollercoaster effect on blood sugar levels can contribute to increased cravings for more sugar or carbohydrates to regain that initial pleasurable feeling.
It's important to note that while sugar and high glycemic index carbohydrates may contribute to cravings in some individuals, the concept is complex and multifaceted. Factors such as genetics, psychological factors, and individual susceptibility may also play a role in reactions related to food.
Sugars and the Dopamine Receptors in the Brain
Sugar and its impact on the brain's reward system are fascinating subjects to explore. When we indulge in sweet foods, a remarkable process takes place within our brains. The reward system, known as the mesolimbic dopamine system, springs into action. Dopamine, a neurotransmitter released by neurons, plays a pivotal role in signalling positive events. So, when the reward system fires up, it reinforces our behaviours.
Sucrose, a type of sugar, is thought to activate the release of dopamine in the brain through various mechanisms. This means that consuming sugary treats can trigger a surge of dopamine, creating feelings of pleasure and satisfaction. However, there's an intriguing twist!
Researchers propose that sugar might have long-term effects on the brain's dopamine receptors. Over time, excessive sugar consumption could lead to an altered gene expression and availability of the number of D2 receptors in the brain and even a decrease in extracellular dopamine levels. The desensitization of the dopamine signalling pathway could cause a chain reaction of effects.
Now, let's explore how this relates to children with ADHD. Certain groups of children may find themselves instinctively drawn to sugar, seeking its temporary boost in dopamine levels. It has been proposed that they might be attempting to compensate for a dopamine-deficient state.
Exploring the connection between sugar, dopamine, and ADHD can lead to fascinating discoveries. Exploring how the brain reacts to sugar and its effects on behaviour and health outcomes can provide essential insights into the impact of sugar on ADHD symptoms. Exploring these complex connections can help us comprehend why sugar is so tempting and the potential effects it may have.
Sugars and the Gut Microbiome
Sugar possesses a remarkable ability to fuel the growth of bacteria within our bodies. When we consume a diet high in sugar, some of these sweet substances find their way into the intricate world of the gut microbiome, where a diverse community of bacteria resides.
This influx of sugars serves as an energy source for certain bacteria, causing them to multiply and disrupt the delicate balance within the microbiome.
However, the impact of sugar extends beyond the internal workings of bacterial cells. The external metabolites, which are the chemical by-products of bacterial metabolism, change in the presence of dietary sugar. These alterations affect the intricate interplay between bacteria and their environment in the gut.
These insights shed light on sugar's profound influence over our gut microbiome—a complex ecosystem that plays a vital role in our overall well-being.
A thriving and diverse microbiome is crucial for maintaining good health, and excessive sugar consumption can disrupt this delicate equilibrium. We can understand how our dietary choices affect the complex microbial community in our gut by recognising the connection between sugar and the gut microbiome.
If a sugary treat tempts you, it can be helpful to think beyond just satisfying your craving. Every time you indulge, you're also feeding the bacteria living inside your body. So, considering the bigger picture can be beneficial.
By making informed decisions about your sugar intake, you can help preserve the delicate harmony of your gut microbiome, fostering a healthier and more balanced internal environment.
Balancing Carbohydrate Intake for Blood Sugar Regulation
Achieving a balance in carbohydrate intake is important for maintaining stable blood sugar levels and overall health.
Including carbohydrates with a lower glycemic index, such as whole grains, legumes, and non-starchy vegetables, can help minimise blood sugar spikes and promote a more gradual and sustained release of glucose into the bloodstream.
Combining carbohydrates with sources of protein, healthy fats, and dietary fibre can slow down digestion and regulate blood sugar levels.
This balanced approach to consuming carbohydrates can improve energy levels, better blood sugar control, and a lower risk of chronic diseases related to unstable blood sugar levels.
Know Where to Find Hidden Sugars:
For most of us, it’s absolutely OK to enjoy carbohydrate snacks and sweets in moderation, but it’s helpful to be aware of the hidden sugars in our food and drinks. Many processed foods and drinks contain added sugars, often disguised under different names on the ingredient list. Let's uncover some of the common names and types of sugars and sweeteners used in food manufacturing:
High-Fructose Corn Syrup (HFCS): HFCS is a widely used sweetener derived from corn starch. It is commonly found in sodas, sweetened beverages, baked goods, and processed snacks.Sucrose: Sucrose, also known as table sugar, is a combination of glucose and fructose. It is present in various foods, including desserts, candies, breakfast cereals, and sweetened drinks.Fructose: Fructose is a natural sugar found in fruits and honey. It is often used as a sweetener in processed foods, including sodas, fruit-flavoured drinks, and some desserts.Dextrose: Dextrose, also known as glucose, is a simple sugar derived from corn. It is commonly used as a sweetener in processed foods, energy bars, and sports drinks.Maltose: Maltose is a sugar formed by the breakdown of starch. It is commonly used as a sweetener in beer, malt beverages, and some processed foods.Lactose: Lactose is the naturally occurring sugar found in milk and dairy products. It is often used as a sweetener in flavoured milk drinks, yoghurt, and ice cream.Syrups: Various syrups are used in food manufacturing to add sweetness. These include rice syrup, maple syrup, agave syrup, and molasses. They are frequently found in baked goods, breakfast cereals, and sauces.Artificial Sweeteners: Besides natural sugars, many food products contain artificial sweeteners to provide sweetness without calories. Artificial sweeteners include aspartame, sucralose, saccharin, and acesulfame potassium (Ace-K). These sweeteners are used in diet sodas, sugar-free snacks, and low-calorie products.
Staying hydrated!
Hydration is crucial for maintaining overall health and can play a significant role in reducing cravings.
Prioritize Sleep.
Inadequate sleep can disrupt hormone levels in appetite regulation and increase cravings. Aim for 7-9 hours of quality sleep each night. Establish a consistent sleep schedule, create a conducive sleep environment, and practice good sleep hygiene habits to improve the quality and duration of your sleep.
Finding delicious sweet-tasting alternatives.
In my clinic, I advise against attempting to go 'sugar-free' or 'cut out carbs'. These approaches are very rarely helpful and can, in fact, result in binge-reward eating patterns.
Being creative and making some simple swaps in the kitchen, lunchbox or whilst eating on the go can make a world of difference.
Many simple snacks and desserts can be easily prepared and taste delicious without creating a sharp rise in blood sugar.
I have a section in my recipe collection devoted to sweet-tasting treats that will also help keep you feeling fuller for longer and feed your beneficial bacteria.
Remember, managing carbohydrate intake and reducing cravings is a personalised journey.
It's important to listen to your body, make gradual changes, and find a balanced approach that works for you.
Consulting with a nutritionist or healthcare professional can provide personalised guidance and support tailored to your specific needs and goals.
Click on the link to order your recipe collection.
