With the sheer amount of fear-mongering inspired by the unicorn frappuccino, I figured it was far time to set the record straight. While I love pure maple syrup and local honey, my kind of cookie includes some kind of sugar. And though there’s much to be said for “natural sweeteners,” I think we often forget sugar is a natural sweetener, too, sourced from the stems of sugar cane or the roots of sugar beets.
Health experts are generally quick to criminalize sugar. Sugar is “bad”, sugar “causes obesity” or “leads to obesity”, sugar makes us fat, sugar gives us various diseases and leads to metabolic syndrome, sugar is the devil, sugar is a drug. And though sugar isn’t exactly a vegetable, there’s no reason why kale can’t co-exist with real, fresh-out-of-the-oven oatmeal cookies.
Pour Some Sugar On Me, Baby: Sugar and Survival
An article published in the European Journal of Nutrition back in 2016 reviewed the current literature on sugar addiction and the addictive potential of sugar, concluding that sugar does not, in fact, operate like cocaine. I’m exploring this study today and what it means for cookie lovers everywhere.
But first, I want to draw your attention to a little snippet from a book by the name of Sugar: A Global History: “Sweet foods cause the taste buds to release neurotransmitters that light up the brain’s pleasure centres. The brain responds by producing endo-cannabinoids, which increase appetite. This may have an evolutionary explanation…40 per cent of the calories in breast milk come from lactose, a disaccharide sugar that is readily metabolized into glucose, the body’s basic fuel. The sweetness leads infants to eat more, making them more likely to survive.” (7.)
Yes, loves. Sugar’s not all bad. It has actually contributed to the survival of our species. But we don’t need gobs of it, you argue. Sure. But I would also argue (with supportive evidence) that if we simply allowed ourselves to eat it, we would eat only what we wanted (and not feel powerless around it), develop resilience in the face of hyper-palatable foods, and learn how to balance it with other foods.
The fruit was never the problem; it was the fact that it was forbidden.
“But I’m addicted to sugar!”: Food Addiction Theory
Once upon a time, someone — let’s call her Eve, since we’re already there — mentioned she was addicted to sugar. “I can’t resist the apple,” she said. Okay, so she didn’t actually say that, but let’s pretend a donut is an apple is a donut. While the food addiction theory claims “excessive consumption of palatable foods may be understood within the same neurobiological framework as drug addiction”, this isn’t actually all that helpful.
Of course it would appear this way on the surface, but you could also say we’re only repeating the pattern you’d expect from us — the same one we learned in childhood (see: baby and breast milk). The same one that keeps us alive. As Linda Bacon explains in Health at Every Size, the more we restrict food intake and the lower our weight dips below set-point, the more our bodies reach out for hyper-caloric foods to gain the weight back. I would argue it's less addiction and more straight-up physiology.
In Obesity Reviews (14 - 19-28), the question of whether food addiction theory is a valid or useful concept was evaluated by researchers. Food addiction, according to them, “has acquired much currency with relatively little supporting evidence. Despite continuing uncertainty about the concept and relative lack of support, it has remarkable, and in our view, unjustified, influence in developing neurobiological models of obesity."
We Need Sugar Detoxes...Because Sugar Detoxes Exist
The intuitive eating model advocates that all foods fit — including sugar. By giving ourselves unconditional permission to eat, challenging the food police, making peace with food, and honouring our hunger and fullness cues (including ‘taste hunger’, ‘meal hunger’, and ‘snack hunger’), we can cultivate a healthy relationship with food.
This particular article (the one from the European Journal of Nutrition) found “little evidence to support sugar addiction in humans, and findings from the animal literature suggest that addiction-like behaviours, such as bingeing, occur only in the context of intermittent access to sugar (emphasis mine). These behaviours likely arise from intermittent access to sweet tasting or highly palatable foods, not the neurochemical effects of sugar”.
So let’s unpack this a bit.
Say we have two situations.
Betty Anne deprives herself of sugar, though she wouldn’t describe it this way. She’d probably say things like, “I don’t keep sweets in the house” or “I shouldn’t” in response to a cookie, or she uses artificial sweeteners and always opts for diet soda. She feels “out of control” whenever she’s around sugar and has concluded that she is addicted.
Keiko eats whatever she wants, including cookies, candy, and pastries. She looks forward to sitting down with a croissant and a coffee on a Saturday morning, having a cookie with her mid-afternoon cup of tea, and a great glass of lemonade.
Keiko eats sugar. Maybe she eats sweet foods often. Who knows? What we do know is that Keiko doesn’t feel like she needs a “sugar detox.” She doesn’t view sugar as a problem needing to be solved; she views sweets as a beautiful and amazing part of life. She can take a cookie or leave it. She can enjoy a croissant or a soft-boiled egg. It's just one choice among millions of choices she'll make during the course of her lifetime.
Betty Anne is another story. She feels like she has a problem with sugar because whenever she gets around it, she loses “control”, or what I prefer to call “choice.” She probably assumes there’s something wrong with sugar, though more likely she assumes there’s something wrong with herself. The one thing she probably hasn’t considered is that there’s something wrong with her pattern of behaviour.
Keiko enjoys sugar regularly without emotional or physical restriction. Betty Anne restricts. In the article, the rats wanted more sugar because they were deprived of sugar (intermittent access) though the same couldn’t be said of the rats who carried an all-access pass.
Which kid eats more cookies: the one who’s told to eat as many as s/he/their wants, or the one who’s told not to eat any and is subsequently left alone with a jar?
I’d like to suggest that the problem is not that sugar is a drug. The problem is that we treat sugar like a drug. The problem is not sugar. The problem is our relationship to sugar.
We deprive ourselves of it, restrict it, shame ourselves for eating it, tell ourselves we “shouldn’t” when faced with a slice of cheesecake, deny dessert, and go on sugar detoxes. But the reason we “need” sugar detoxes is because we have sugar detoxes. Are we hardwired for hyper palatable foods? Sure. But the purpose of this mechanism is — rather, was — to ensure we consume sufficient calories for lean times.
Maybe the answer rests in not denying or fighting this mechanism — a seemingly futile task — but in learning how to work with it.
Imagine a faux Garden of Eden. There’s a single tree with one beautiful, perfect apple. I want you to imagine more trees popping up everywhere — the fields are filling. Everywhere, buds burst open, flowers emerge, and apples quickly form. Everywhere you look, there’s gorgeous apples.
Now let’s apply this to sweets. Imagine a land filled with cookies, cakes, pastries, pie…all of your favourites. You can eat them whenever you want. Maybe you go a little nuts at first; it’s been so long since you’ve had these things. But after a while you tire of them. Maybe you eat a croissant on a Saturday. Maybe you don’t. Maybe you eat a mid-afternoon cookie. Maybe you work right through the break without realizing it.
You can either restrict food and access to highly palatable foods…or you can create an environment of abundance — both mental and physical — vs. scarcity — both mental and physical — so that you feel safe and secure.
Maybe the goal isn’t to deny our biology or to attempt to combat it. Maybe the goal isn’t to say no (which just leads to danger, danger, danger — eat all the sugar!). Maybe it’s to remind yourself you have unconditional permission to eat.