Addicted to Junk Food? Is this possible?

The idea of food addiction is an area of medical research that is gaining ground recently in the study of obesity.

Indeed, it is a very interesting concept. The premise of food addiction does not tend to include all food groups.

Let’s face it not many of us spend a lot of time thinking about all the salad and vegetables that we binged on the day before.

However, there is a growing body of scientific evidence ^{1 2 3 4} that shows that certain foods may lead to addictive behaviour, especially those that are high in:-

refined sugars
refined carbohydrates
salt
fat

Well! That explains it then. No wonder I have to eat three donuts at a time.

It’s not quite that straightforward Moose, as we will see.

The Scientific Theory Behind Food Addiction

(i) Sugar Addiction

Research has shown for quite some years that sugar stimulates the same reward centres in the brain as addictive substances such as drugs and alcohol.

Indeed, there have been a few well-cited studies on animals and addictive behaviour. The studies show that given a choice between cocaine and sugar, rats and mice will choose sugar, even when they are already cocaine-addicted.

However, similar studies have also been applied to humans. One scientific study ⁵, discussing the ‘sweet’ receptors in our brains concludes that:-

“The supranormal stimulation of these receptors by sugar-rich diets, such as those now widely available in modern societies, would generate a supranormal reward signal in the brain, with the potential to override self-control mechanisms and thus to lead to addiction“

I think I need rehab for my food addiction.

You joke Moose, but there are already many treatment centers that deal with ‘food addiction’.

ii) Carbohydrate Addiction

It is not all carbohydrates that are a problem for food addiction.

Carbohydrates that the body absorbs and digests very quickly cause a rapid rise in both blood glucose and insulin levels. These carbohydrates are known as high-glycemic-index carbohydrates.

A 2018 research study ⁶ concludes that high-glycemic-index carbs trigger brain neurochemical changes and behavioral responses that are similar to those in substance abuse addiction.

So, the following carbohydrates are examples of foods with a high glycemic index:-

white bread
white pasta
breakfast cereals, such as cornflakes
biscuits
potatoes
french fries
chips

So, next time you have a carb craving after a heavy night on the town or an argument, think on. You may be struggling with food addiction.

However, it is important to note that these types of carbs only trigger addiction-like behaviors in a subset of ‘vulnerable’ individuals.

Nonetheless, the above study argues that changing the treatment approach for some obese people may be effective in the fight against obesity.

Ahh, please tell me that donuts are not in this group of carbs.

They SO are Moose. Donuts have a glycemic index of around 75 which is VERY high.

iii) Salt Addiction

Amongst the theories of food addiction there is a body of evidence that suggests one of the main culprits is salt. ^{7 8 9}

Although, again, the idea of salt addiction is controversial in the medical world, there are many research studies that suggest an addictive element for some inidividuals.

There is no doubt that an excess of sodium in the diet plays a role in the development of obesity and high blood pressure (hypertension).

Furthermore, an excess of salt in the diet can have negative effects on the heart, blood vessels, kidneys and brain. ¹⁰

The recommended top level of salt per day is 2,300 mgs. However, if you are in a high risk group the recommendation is 1,500 mg.

The top level of daily salt intake is only around one teaspoon. The average daily intake of salt, in America, is 3,400 mgs.

However, it is important to remember that salt is essential to health. But we are not talking about a small sprinkling of salt added to your dinner.

Indeed, most of our sodium intake (around 71% ¹¹) arises from hidden salt in foods, especially processed foods. Prime culprits of high sodium foods include bread and cakes, processed cheese and meats, soups, pizzas, sauces and gravy.

A 2016 review ¹² on salt addiction shows that salt intake activates the lateral hypothalamus (LHT) in the brain that, in turn, releases dopamine. Dopamine then stimulates the nucleus accumbens (NA) and other limbic systems, central to reward pathways and addiction.

Although, there is a way to go in the research related to salt addiction, there are a number of medical studies that agree excessive salt intake is an addiction.

I think it is important to remember that most processed or ‘quick’ foods combine all four addictive ingredients. So, it is important not to isolate just one, such as salt, for being responsible for certain health problems or obesity. ¹³

(iv) Fat Addiction

As with our previous three food groups, some foods rich in fats are also what are known as highly-palatable foods.

One research study ¹⁴ argues that, because people don’t binge on broccoli, there is some aspect in certain foods that are rich in fat and/or sugar that encourage binge eating.

Medical studies ¹⁵ also suggest that laboratory animals will binge on fats. Furthermore, if the fat is restricted to only three times a week the binge eating increases.

Similar to our other tricky customers above, it is not all fats that are a problem. So, it is saturated fats or trans fats, again found in processed foods, that have addictive qualities similar to that of Class A drugs.

A 2016 medical study ¹⁶ on rats shows that again, saturated fat intake (palm oil) acts on the brain’s reward signalling in a similar way to that of other drugs of abuse.

Furthermore, as time passes, on a diet rich in trans-fats, the effects of dopamine on the brain are reduced and thus, more and more fats are necessary for the same effect.

So, examples of foods, rich in saturated fats include:-

biscuits
pies
cakes
cheese
cream
processed meats such as sausages and bacon.

Who did actually put the ‘s’ in ‘fast food’? Just take it out guys and have a little think

Works both ways Jess. I like to take the ‘do’ out of ‘donut’ – then we have a healthy snack!

What about the Combination of Addictive Factors in Food?

Having discussed, with scientific evidence, the main types of foods that promote addictive style eating, it is clear that a lot of processed, or fast food contains most, if not all of the main culprits.

This surely means if somebody has addictive behaviour towards highly palatable or refined carbs, the chances are the food they choose and are struggling with, are also high in sugar, salt and processed fats too.

According to (a small) 2015 study ¹⁷ not all foods are equally addictive. Furthermore, there is not enough reliable data to identify which particular foods, or a combination of qualities, lead to addictive-type eating.

However, the study does indicate that highly processed foods share qualities such as rapid rate of absorption and concentrated doses of fat, high glycemic index carbohydrates and/or sugar that lead to addictive style eating.

This study concludes that the predictive factors for addictive eating, in order of importance, are as follows:-

Processing: The higher processed the foods are, the more addictive
The glycemic load of certain foods (measured by the spike in blood sugar levels) after consumption
The amount of saturated fat in foods

According to the above study the number one addictive food is pizza, followed closely by chocolate, crisps and biscuits.

Okay, okay. Most of the above are food but chocolate is … just chocolate. Really Doc, take it off the list!

The Behavioral Aspects of Food Addiction

So far we have discussed the physical aspects of food addiction or ‘addictive eating’.

However, as in other addictions, there are also important emotional and behavioral elements.

It is important to note here that not all overweight or obese people have food addictions. It appears that some individuals are more prone to addictions than others.

However, we suggest that the thought process behind a person’s relationship with food is the key to whether there is an addictive aspect or not.

I think about donuts all the time. Does that mean I’m addicted?

Oh Moose! As long as you only think about donuts then that is probably not too serious. Like thinking about beer all the time does not necessarily make you an alcoholic but it is a worrying sign.

Oh … well, I do eat a few here and there as well …

The Yale Food Addiction Scale

The most acceptable method to determine food addiction is the 2009 Yale Food Addiction Scale.

This is a 25 question survey, that assesses how a person’s thoughts regarding food can assess addiction levels.

Similar to other drug and alcohol addictions, the questions assess a person’s preoccupation and control over their eating habits.

The questions are rated on a 5 point scale of frequency from ‘never’ to ‘daily’. A few examples include:-

I find that when I start eating certain foods, I end up eating much more than planned.
I find myself continuing to consume certain foods even though I am no longer hungry.
Not eating certain types of food or cutting down on certain types of food is something I worry about
I have found that I have elevated desire for or urges to consume certain foods when I cut down or stop eating them.

According to Psychology Today, another important factor of food addiction is tolerance to certain foods. This lead to craving more and more of the food for the same ‘hit’.

Furthermore, withdrawal symptoms, such as anxiety or obsessive thoughts, when the problem foods are not available is another warning sign of addiction.

I do eat ice cream if I feel upset or have had an argument. Does that count on the food addiction score?

Yes, actually eating to try and suppress a negative emotion is one of the criteria.

Arguments against the Food Addiction Theory

Although there is a lot of emerging research supporting the idea of food addiction, there is also a lot of opposition to this idea.

Most medical studies agree that there are neurological similarities to food and drugs in both rats and humans.

However, several research studies claim that there is not enough research on humans. Furthermore, it appears that only a subsection of individuals are prone to addictive type eating (around 5% to 10% of the US population).

The main objection to the food addiction theory is that it is not actually the food, in and of itself, that is addictive. Many specialists argue that this is also the case even with highly palatable foods.

One study ¹⁸ suggests that periodic gorging of certain foods followed by restriction of that food leads to addictive-like behavior.

So, this would be the case, for example, for all those who periodically do a very-low carb diet and then resume their normal eating patterns.

Additional 2014 research ¹⁹ concludes that the actual term ‘food addiction’ needs to be reassessed because it implies there is a substance-based behavior and the available evidence at the moment is poor.

Indeed, the above study suggests that the term ‘eating addiction‘ is more appropriate.

Well, this is interesting. Imagine the implications for the processed food and soda drinks industry if these foods were seen as addictive?

Not to mention the impact on advertising!

Woah! Steady on guys. We’re not quite there yet.

Conclusions

There is little doubt, from all our articles on weight loss and healthy eating on halls.md that refined carbs, sugar, saturated fats and salt are not good for the health when eaten in excess.

The idea that these foods in themselves are addictive, and which individuals are vulnerable remains controversial and needs a lot more human research.

However, it is a very interesting notion and may have implications for changes in the treatment for some individuals who are overweight or obese.

In the meantime, try and stick to a healthy diet full of lean meat, fresh fish and lashings of fruit and vegetables.

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