Can one be addicted to sugar? Why you become one and how you can 're-educate' your palate

One often hears phrases like 'I can't live without sweets' or perceives an almost compulsive need to consume something sugary, especially in times of nervousness, stress or tiredness. Many describe this feeling as a real addiction, comparing it to that of drugs or alcohol. But is it scientifically correct to speak of a 'sugar addiction'? Or is it rather an eating habit that is difficult to change? Science is still searching for a definitive answer, but some points are clear: sugar stimulates the pleasure centres in the brain, it can encourage excessive consumption, but it is not truly addictive like drugs. We can therefore say that sugar is not officially classified as an addictive substance, on a par with alcohol, nicotine or drugs.

Not in the strictly medical sense of the term. Currently, 'sugar addiction' is not recognised as an official diagnosis in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), a widely used classification system of mental disorders for clinical, research and statistical purposes. Instead, it includes, for example, addiction to alcohol, nicotine, and drugs. However, research suggests that the boundary is thin. Studies in animal models have shown that intermittent access to sugar can induce addiction-like behaviour: binge-eating, withdrawal and compulsive craving. In humans the situation is more complex: it is often not sugar alone that is 'addictive', but ultra-processed foods (snacks, snacks, fast food) that combine sugar, fat and salt in a mix designed to maximise palatability (the so-called 'bliss point'), and stimulate the brain's reward centres, making it difficult to stop eating them.

The response is both physiological and psychological. When we consume simple sugars, blood glucose levels rise rapidly, stimulating the brain to release dopamine, a neurotransmitter linked to feelings of pleasure and gratification. It is the same neural circuit activated by drugs and alcohol, albeit to a different extent. Moreover, after the initial glycaemic peak, there often follows a sudden drop in blood sugar, which the body interprets as a lack of energy, prompting us to seek out sweets again to 'cheer ourselves up' quickly. Added to this is the emotional component: since childhood, sweets have been associated with rewards, parties and consolation, creating a psychological bond that reinforces cravings.

The World Health Organisation is very clear on this: to reduce the risk of obesity, tooth decay and chronic diseases, the consumption of 'free' sugars (those added to food or naturally occurring in honey, syrups and fruit juices) should not exceed 10% of the daily calorie intake. A further reduction below 5% (about 25 grams, or 5-6 teaspoons per day for an average adult) would provide additional health benefits. To get an idea, 25 grams of sugar roughly corresponds to a small glass of sugary soft drink or two industrial biscuits, or, to keep with the Christmas theme, an average slice of panettone (about 100 g) or a small piece (25 g) of nougat. For children, the recommendations are even stricter: under the age of two, it is advisable to avoid added sugars completely so as not to accustom the palate to excessively high sweetness thresholds. Please note: these limitations do not apply to the intrinsic sugars naturally present in whole fresh fruit and milk, the consumption of which has shown no negative health effects.

Reducing sugar requires a gradual strategy to 're-educate' the palate, which over time will get used to less sweet flavours. Here are some tips: read the labels. Many sugars are hidden in unsuspected foods such as sauces (ketchup), cassette bread, ready-made sauces and 'fruit' yoghurt. Look for terms like glucose-fructose syrup, dextrose, maltose or sucrose among the first ingredients and try to avoid them. Watch out for drinks. Sugary drinks (carbonated soft drinks, industrial iced teas, fruit juices) are the first source of added sugar. Replace them with water or unsweetened infusions. Avoid stocking up on sweets at home. If food is not immediately accessible, you are less likely to give in to a momentary impulse. Replace, don't eliminate. When you have a sweet tooth, opt for fresh fruit. It contains sugars, but accompanied by fibre that slows absorption and increases satiety, avoiding the glycaemic peaks of industrial sweets. Don't skip meals. Arriving at main meals too hungry increases the desire for high-calorie, sugary foods for instant energy. A balanced and regular diet helps stabilise blood sugar levels.