Sugar Addiction: Why Moderation Is Not The Answer
People often say to me that sugar isn’t addictive, that all you need is moderation. But when you look at the science, the story is quite different. Sugar affects the brain in ways that mirror addictive substances, and most of us are exposed to it far more than we realize.
Sugar isn’t only in desserts. It shows up in nearly every packaged food. And since carbohydrates convert to glucose in the body, a high-carb diet is essentially a high-sugar diet. Many people underestimate how much sugar they consume each day.
If you suspect you might struggle with sugar, it’s important to know this isn’t just about willpower. Biology plays a much bigger role. Sugar hijacks brain chemistry by triggering dopamine and spiking insulin, which leaves you craving more. This is why moderation often fails. You can’t reason with biology if the food you’re eating is designed to keep you hooked.
Food companies know this. Packaged foods are engineered to be hyper-palatable, so you eat more than you planned. Recognizing this is not about blame, but about awareness. When you know the system is rigged, you’re better equipped to step out of the cycle.
Think about the common thought: “I binged again. Tomorrow, I’ll fast or spend hours at the gym.” That mindset comes from the belief that calories in and calories out is the whole story. But it isn’t. The type of food you eat matters far more than the math. Poor-quality food leads to loss of control, overeating, and guilt. The fix isn’t punishing yourself. The fix is removing the foods that cause the cycle in the first place, especially sugar and refined carbs.
You don’t have to cut everything overnight. Start by reading labels and paying attention to how food makes you feel afterward. Knowledge builds power. When you understand what certain foods are doing to your body, it becomes easier to choose differently without relying on extreme restrictions.
Food addiction is not static. What works for you today may not be what you need a year from now. Your age, lifestyle, and stress levels all play a role. There is no one perfect diet for everyone. The key is finding a way of eating that supports you right now and can adapt over time.
Another part of the process is learning to handle emotions without food. Many of us eat out of boredom, stress, or loneliness, not hunger. Separating those signals takes practice but pays off with better energy, focus, and peace of mind.
Support is also crucial. Addiction thrives in secrecy, but loses power when shared. Joining a support group or working with a nutrition coach helps you stay accountable and encouraged. Reaching out is not weakness. It’s one of the strongest choices you can make for your health.
Overcoming sugar addiction takes more than cutting calories or gritting your teeth through cravings. It requires addressing the biology, the psychology, and the social triggers that keep the cycle alive. The first step is always awareness. Once you understand what’s happening inside your body, you’re far better equipped to change the path forward.
Read Dr. Vera Ingrid Tarman's Book, Food Junkies, to learn more.
Disclaimer: The content shared here is for informational and educational purposes only and should never be taken as medical advice.
In writing this blog post, my goal is to distill research findings into a clear, approachable format that encourages critical thinking and empowers you to make informed decisions about your health.
