Cravings for tasty food (sugar, fat, or combination) can feel overwhelming. It has been suggested that an addiction to certain types of food, particularly highly processed, hyper-palatable foods, could be a factor contributing to overeating (and obesity) in parallel with dramatic changes in the food environment. But is it purely an addiction? Do we have any control over cravings?
Similarities between tasty food cravings and chemical addiction
Presently, there is no consensus that addiction to certain foods is a clinical disorder nor is there a universally accepted definition. Some criteria have come to light via mapping substance dependence diagnostic criteria to eating behaviors. These include: tolerance, withdrawal symptoms, larger amounts consumed than intended, persistent desire or unsuccessful attempts to cut down, time spent using or recovering from substance, continual use despite knowledge of consequences, activities given up due to use of substance, and withdrawal symptoms when cutting down on certain foods.* Indeed, there is an association with food addiction and increased frequency of cravings.
Limited studies have identified similarities in neural responses between addictive-like eating and traditional addiction. Therefore, physiological addiction to food has at least some similarities to the neural responses of traditional addiction – increases dopamine levels, alteration of expression of opioids linked to palatability, certain neurotransmitters in our brains during withdrawal acting on our central and peripheral nervous system.
Foods that are sweet or combine the taste of sweet may stimulate parts of the brain that are also stimulated by addictive drugs. Certainly, overeating/binging on palatable foods could lead to obesity and other deleterious health consequences, but it’s far too simplistic to classify uncontrolled overeating of sweets and other hyper-palatable foods the same as drug addiction.
Looking beyond addiction – other forces at play
In addition to the physiological reward pathways of addiction, food intake and cravings are regulated by other factors. We have the ability to influence these directly:
- Energy status – acute and chronic energy restriction influences hunger via hunger and satiety hormones ghrelin and leptin. Forgetting to eat for extended periods of time, as well as chronic dieting potentially magnifies cravings.
- Sleep – short sleep is associated with increased hunger, cravings, higher food reward, and larger portion sizes.
- Food cue reactivity – the thought, sight, or smell of food, or internal stress. Cortisol hormone (a regulator of metabolism and mediator of stress and inflammatory response) can elevate during food cue exposure.
With an understanding that we directly have levers to pull to mitigate cravings, here are a few considerations and ideas:
- Accept cravings are going to happen. Cravings are natural, and almost always based on emotional or environmental triggers (needing to feed the reward pathway to feel better) and not actual hunger. We’re human!
- Self-reflect and try to understand where the craving is coming from. Does the craving usually happen at the same time of day? Can you identify a specific trigger that brings on the craving?
- Are you tired? Short sleep and the discomfort of being tired may amplify cravings. Be aware if cravings are higher on days with shorter sleep.
- Disrupt the reward pathway. Indulging cravings when they hit reinforces the reward pathway and may make future cravings even stronger. This doesn’t have to mean elimination of foods that trigger cravings. Rather, consider incorporating these foods in a planned fashion (proactively deciding and having them for an enjoyable reason, in a certain amount), versus reactively eating when a craving hits. This strips away the guilt, categorization of certain foods as “bad” (mentality in a binge cycle).
- Establish consistency with meals and snacks. If you are physically hungry/forgot to eat, you can bet that this will only magnify and emotional or environmental craving.
- Audit your food environment. Always drive past a bakery that blasts out the smell of cookies? Are sweet and/or fatty snacks at your fingertips in the cabinet? Removing food cue triggers may help with craving frequency. Driving an alternate route or keeping certain snacks out of line of sight are a few examples of positive changes to your food environment.
- Be prepared with healthier options. In the absence of having choices, the craving will always win. Be fair to yourself and keep a stock of healthy snacks handy in your bag, car, and office so that when a craving hits – you have the choice to consume something more aligned with your goals.
When a bad craving hits, you may find it beneficial to engage in a hobby or other enjoyable activity to satisfy the need for reward. Reducing cravings is long-term work and requires cultivation of personal systems that facilitate the behavior you want in yourself. Everyone is different in this regard so it’s important to experiment. You are not alone!
PMID: 17617461, 34574716, 27372453, 25338274, 30066187, 30893841, 21340584, 31145919, 30066187
*‘‘Food addiction’’ is most frequently measured with the Yale Food Addiction Scale (YFAS) which conceptualizes addictive-like eating as eating patterns that share behavioral similarities with substance use disorders.
Nutrition coaching provides strategy and practical ideas to manage healthy eating and establish habits to help reduce cravings. Contact me to discuss your goals.
