The Unfairness Of Sugar Addiction: Why Sugar Affects Some More Than Others (And Exercise Helps!)

Have you ever noticed that some people react more strongly to sugar than others? They eat it more often, crave it, and want more even after they've eaten some. (Are you one of them?) The reasons are genetic. I love that; it takes "blame" off the person and de-personalizes the reaction by making it chemical. We can't be blamed for something we can't control, right?

So what is this genetic, chemical thing in people who are susceptible to sugar addiction? It's in two parts - carbohydrate sensitivity and sugar sensitivity.

Carb sensitivity simply means exaggerated insulin secretion to sugar and other carbs. With extra insulin, glucose can drop and cause cravings. The cravings are typically for foods that raise glucose quickly - like sugar.

Low glucose can also trigger hunger, so the carb-sensitive person will probably crave sugar, eat it, and eat quite a bit of it.

Who is likely to be carb sensitive? People with a family history of one or more of these: alcoholism, diabetes (including mature-onset), hypoglycemia, hypertension, or obesity. Another factor is an apple-shaped body (central adiposity). The apple shape is characteristic of men, but women with that body type tend to be carb-sensitive.

The other aspect - sugar sensitivity - is about brain chemistry. People who are sugar-sensitive seem to have low baseline levels of beta-endorphin (endorphins), dopamine, and serotonin. To simplify (over-simplify!), having those chemicals lower than normal makes these people feel crummy.

Who is likely to be sugar-sensitive? People with a family history of alcoholism, other addictions, depression or other mood disorders, or a personal history of PTSD.

Let's return to sugar. When anyone eats sugar, there's a brain release of endorphins. That triggers dopamine because the two go together. But when a sugar-sensitive person eats sugar, the endorphin release is greater than normal - and so is the dopamine.

Their serotonin will be exaggerated, too - because of carb sensitivity and high insulin. The more insulin we secrete, the more tryptophan (amino acid used to make serotonin) travels to the brain, and the more serotonin we produce. It's linear. Carb-sensitives - who release extra insulin when they eat sugar - make a lot more serotonin after eating it.

What does all of this have to do with addiction?

Dopamine and endorphins are involved in the reward part of sugar addiction. People who are sugar-sensitive feel rotten without sugar, but way better than normal when they eat it. That's reinforcing and encourages repeat behavior.

Then there's serotonin. Serotonin is involved in seeking behavior - how much trouble we're willing to go through to get the addictive substance we want. Again, the exaggerated response comes in here. Extra insulin means extra serotonin and stronger seeking.

To recap, it sorta works like this for a carb-sensitive, sugar-sensitive person: She/he feels crummy without sugar. The giant-sized reward caused by extra-high dopamine and endorphins makes Ben & Jerry's seem appealing in the middle of the night. Reinforcement provokes that desire on many nights. And extra serotonin makes her/him drive to the store in a bathrobe at 2:00 am to get it.

The hormonal and neurochemical viewpoint is great because it takes judgment off the person, who can't fight those genetics any more than we can fight our eye color. It leads to compassion, rather than judgment, for someone's compulsions. Judgment never helps anyone, although compassion can.

What besides compassion can help you? Fighting cravings, both short-term (with liquid B-complex) and long-term with healthful nutrition changes, is key. But if you're not comfortable tackling the addiction alone, you can still do something. Don't underestimate the benefit of organized, structured workouts.

Workouts increase brain levels of endorphins, dopamine and serotonin. Select an activity you like, do it moderately, and add several bursts of intensity along the way. As you progress, increase the number of bursts, the intensity, or both.

Participate consistently in fitness classes or exercise on your own at least 5 days a week, especially if you're in recovery from alcohol or other substances.

Even if you don't want to work out some days, remember: a workout will make you feel better that day AND in the long run - and help you overcome sugar addiction.

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