Why Can’t We Stop Craving Sugar? And Why Is Too Much Harmful?
As I write this, ironically, I’m thinking about which flavour ice cream I’m going to indulge in after. Will it be cookie dough? Strawberry cheesecake? Or a berry sorbet to make me feel healthy?
As individuals, we can all agree that sugar has become a huge part of the modern diet. We’ve all been told how bad sugar is for us, however the biggest issue is the fact we’re unaware of exactly how much sugar content is in the food that we eat in our daily lives.
Why Is Too Much Sugar Harmful?
In high-stress experimental settings, animals were observed to instinctively reach for “comfort foods” as their first choice. These foods are typically high in sugar, and research (3) highlights how excessive sugar intake can increase vulnerability to conditions such as obesity and hypertension.
The Science of Overconsumption of Sugar
I have a huge sweet tooth.
I found that reducing my sugar intake has allowed me to appreciate my sweet treats more. Research supports this observation; for example, a study on fruit flies (4) found that diets high in sugar reduced the fly’s sensitivity to sweetness, this blunted sensitivity led the flies to consume even more sugar, creating a cycle of overconsumption.
Sugar triggers the release of dopamine - a key “reward signal” in the brain (4), when sugar is consumed excessively, this dopamine signaling becomes disrupted, which may contribute to mood swings and changes in behaviour.
Beyond its effects on the brain, high sugar intake can also affect metabolism. Excessive sugar can promote the development of fat cells that are less responsive to insulin. This reduces insulin’s ability to regulate blood glucose, causing blood sugar levels to remain elevated and increasing the risk of developing type 2 diabetes mellitus (1).
Diets rich in sugar are linked to mood disturbances (3) - something many of us can relate to when a harmless “small sweet treat” spirals into more than we intended.
How Would The Body Respond To A Decreased Sugar Intake?
From my own experience of reducing sugar intake, I noticed what I would describe as withdrawal-like symptoms. These symptoms arise from reduced dopamine levels when sugar consumption is cut back (2) .
Such changes may manifest as anxious or depressive behaviours.
Excessive sugar intake has also been linked to an increased risk of dementia (2), while reducing sugar appears to have beneficial effects on cognitive health. Of course, the experience of lowering sugar intake can vary widely from person to person. Each individual’s journey is unique, influenced by differences in biology, lifestyle, and dietary patterns.
So How Do I Reduce My Sugar Intake?
The easiest way to start is by evaluating your diet. What’s good? What’s not so good? For example, do you really need to eat the WHOLE packet of biscuits whilst you’re sat on the sofa watching the TV?
Slow, gradual reductions in intake of sugary and fatty foods can enable us to make more sustainable changes in our everyday diet. In this way, our body won’t feel the same level of withdrawal as it may if one suddenly stops all sugary foods, and we are more likely to adhere to these changes in the long term too.
Other dietary changes could be made to enhance this too; these could be:
Choosing whole foods
If you regularly enjoy fizzy drinks, consider cutting back on how often you have them and try swapping them for beverages with lower sugar content - or even just water! This is also a great opportunity to boost your water intake, supporting better hydration.
I’m not saying you have to cut out sugar completely - let’s be honest, most of us probably have a little more than the recommended amount.
The key is being aware of your own personal eating habits, amending any identified bad habits slowly and gradually to ensure our body feels good with what we eat, aiming for healthy, balanced diet overall.
After all, food is the fuel that enables us to have energy to carry out our everyday activities. Although a change in diet may be somewhat daunting to some, remember that not all changes need to be big and immediate. Small, gradual changes can help us to create new, healthier habits, which are more sustainable in the long term.
Disclaimer:
This article is for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making any changes to your diet, lifestyle, or health regimen, especially if you have an underlying medical condition or are taking medications.
References
(1) DiNicolantonio, J.J, O’Keefe, J.H. (2022) https://pmc.ncbi.nlm.nih.gov/articles/PMC9762218/ ‘Added Sugars Drive Insulin Resistance, Hyperinsulinemia, Hypertension, Type 2 Diabetes and Coronary Heart Disease’, National Library of Medicine. [Last accessed 28/06/2025]. This source was used to understand more about the impact sugar has on insulin.
(2) Gillespie, K.M, Kemps, E., White, M.J. et al (2023) https://pmc.ncbi.nlm.nih.gov/articles/PMC9966020/ ‘The Impact of Free Sugar on Human Health—A Narrative Review’, National Library of Medicine. [Last accessed 28/06/2025]. This source was used to understand the impact a sugar-free diet can have on a individual.
(3) Witek, K, Wydra, K, Filip, M (2022) https://pmc.ncbi.nlm.nih.gov/articles/PMC9323357/#:~:text=Clinical%20trials%20and%20epidemiologic%20studies,and%20cardiovascular%20disease%20%5B22%5D ‘A High-Sugar Diet Consumption, Metabolism and Health Impacts with a Focus on the Development of Substance Use Disorder: A Narrative Review’, National Library of Medicine. [Last accessed 28/06/2025]. This site was used to understand how excessive sugar consumption can be harmful.
(4) May, C.E., Rosander, J, Gottfried, J et al (2020) https://pubmed.ncbi.nlm.nih.gov/32539934/ ‘Dietary sugar inhibits satiation by decreasing the central processing of sweet taste’, National Library of Medicine. [Last accessed 28/06/2025]. This source was used to understand the science of overconsumption of sugar in greater detail.
(5) NHS Live Well (Year unknown) https://www.nhs.uk/live-well/eat-well/ ‘Eat Well’. [Last accessed 28/06/2025]. This source is a good reference for guidance in terms of how to eat in an healthier manner.
(6) Warshaw, H, Edelman, S.V. (2021) https://pmc.ncbi.nlm.nih.gov/articles/PMC7839604/ ‘Practical Strategies to Help Reduce Added Sugars Consumption to Support Glycemic and Weight Management Goals’, National Library of Medicine. [Last accessed 28/06/2025]. This source was used to understand some strategies to reduce consumption of added sugar.