food addiction

Food Addiction and How To Gain Control

November 7, 2016

People talk about it. But, is it a real food addiction? Is it possible to have food addiction control? Certainly, food is essential to human survival but it is also a source of pleasure, enjoyment and often excitement.

Highly palatable foods, often rich in sugar, fat, and salt have been discovered to trigger chemical reactions in the brain that induce feelings of pleasure and satisfaction.  In fact, research has shown that the same pleasure centers of the brain that light up from using illicit drugs like cocaine and heroin also light up from consuming highly palatable foods.

The susceptible individual may begin to feel dependent upon the “good” feelings created from these foods and the cycle begins, even when not hungry.

In fact, those who show signs of food addiction also often demonstrate a developing tolerance to these foods, fostering an ever-increasing cycle of intake with less and less satisfaction. David Kessler, a former Food and Drug Administration Director, calls this phenomenon “conditioned hyper-eating” and for many it may progress to obesity.

Further, it has been demonstrated that food additives such as sugars and high fructose corn syrup can increase appetite hormones while simultaneously reducing the brain chemicals responsible for controlling food intake. He postulates that the more of these foods consumed the more they are craved and the less satisfied the individual is, furthering the cycle of intake.

What foods are addictive? We are usually not addicted to baked chicken and broccoli. Numerous articles and books reveal that business executives team up with food engineers to strategically combine various ingredients (flavor enhancers, colors, preservatives, emulsifiers, stabilizers, etc) that produce a flavor experience or bliss point unparalleled by other brands or companies.

What Does “Processed” Mean?

There are three levels of processing that are done to foods.

  1. Minimally Processed foods are foods that have nothing added, only removed such as the removal of water in the processing of simple dried fruits or meats without additives, frozen plain vegetables, or shelled unsalted nuts/seeds.
  2. Processed foods are ready-to-consume products manufactured by adding substances like oil, sugar or salt, such as breads, flavored oatmeal, or canned tuna.
  3. Ultra-Processed foods are formulated from substances derived from foods but contain little or no whole food parts such as Cheetos, hot dogs, candy bars or energy bars, energy drinks, ready whip topping, chocolates, or fruit leather to name just a few. These foods are durable, convenient, accessible, “ultra-palatable” and often habit- The majority of ingredients are preservatives, stabilizers, emulsifiers, solvents, binders and bulkers, sweeteners, sensory enhancers, colors, and flavors. Their formation may involve molding, reshaping, frying, baking or hydrogenation.

It is striking to think that the average American consumes more than half their intake from ultra-processed products! It may not be radical to speculate that the ever-increasing obesity statistics may be related to this remarkable change in the food industry.

But what happens to a person’s quality of life when over half their intake comes from ultra-processed foods and they may feel addicted to their choices and habits? Whether or not this leads to obesity, over time there may be physical consequences, such as digestive issues like irritable bowel and gastroesophageal reflux disease, heart disease, diabetes or cancer. The effects do not stop here noting the emotional or social consequences such as poor self-esteem, depression, and sadness or isolation from family or friends. But, even then the food addict may continue to engage in the destructive behaviors due to the need for induced feelings of pleasure and the fear of withdrawal or being without.

In my field, patients ask me all the time, “What can I do to stop my addictions to food? How can I gain control?”

10 Tips to Gain Control Over Food

  1. Avoid and replace trigger foods. A trigger food is a food that stimulates you to consume more than you planned.
  2. Control your home environment. Insist on stocking your home with minimally processed healthy foods.
  3. Change destructive behaviors. Such as  like always driving by a specific fast food restaurant on your way home. Change your drive route!
  4. Sit down at a table. When you're consuming any food, sit down. Never graze, pick or snack while standing.
  5. Portion food on a plate. Never eat from a bag, box or through a window in your car. Our brains and our stomachs often do not register the amount of food consumed and this can lead to disorganized and forgotten meals.
  6. Avoid processed foods. Buy minimally processed foods such as pasta sauce or yogurts without added sugars like high fructose corn syrup (HFCS).
  7. Exercise supports control. Exercise to increase lifestyle behaviors that trigger similar pleasure centers of the brain. Those that exercise regularly tend to choose healthier foods and consume the foods with a greater sense of their intuitive hunger and satiety (fullness).
  8. Eat only when physically hungry. Do not be an opportunity eater! Learn how to gauge the gentle gradations of your physical hunger and fullness signals by practicing mindful eating.
  9. Emotional eating. Talk about your feelings with a trusted source. When food is consumed due to stress, fatigue, sadness, excessive and repetitive celebrations or entertainment consider getting to the root of the discontent and dealing with managing those factors as opposed to eating your feelings.
  10. Reach out for support. Soothe emotions by attending counseling, group counseling, support groups or programs and other engagements that offer community, comradery, understanding and focus.

References

  1. Martínez Steele, E., Baraldi, L. G., Louzada, M. L. da C., Moubarac, J.-C., Mozaffarian, D., & Monteiro, C. A. (2016). Ultra-processed foods and added sugars in the US diet: Evidence from a nationally representative cross-sectional study. BMJ Open, 6(3), e009892. doi:10.1136/bmjopen-2015-009892
  2. Brownell and Lustig challenge APA on food addiction. (2013, August 18). Retrieved August 26, 2016, from Food Addiction Institute, http://foodaddictioninstitute.org/brownell-and-lustig-challenge-apa-on-food-addiction/
  3. Food Addiction: Causes, Symptoms, Signs and Treatment Help. (2014, January 31). Retrieved August 26, 2016, from Eating Disorder Hope, http://www.eatingdisorderhope.com/information/food-addiction
  4. Food addiction signs and treatments. (2016, August 13). Retrieved August 26, 2016, from WebMD, http://www.webmd.com/mental-health/eating-disorders/binge-eating-disorder/mental-health-food-addiction?page=2
misti

ABOUT THE AUTHOR

With over 17 years of experience, Misti Gueron, MS, RDN comes to the Khalili Center from her private practice specializing in weight control, weight loss surgery and eating disorders. With insight, understanding, and her friendly style, Misti helps each patient and groups by teaching, problem solving, and new ways of eating and food behavior. She celebrates their many successes, helps with setbacks and is there for the long term outcome.

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