Is sugar habit-forming?

Frank Hu serves as the Chair of the Department of Nutrition and holds the Fredrick J. Stare Professorship of Nutrition and Epidemiology at Harvard T.H. Chan School of Public Health.

This remains a heavily controversial subject. Alcohol, nicotine, and opiates are categorized as addictive agents according to stringent clinical standards; however, while sugar has been demonstrated to amplify cravings and compulsive eating habits, it is not officially classified as an addictive substance by current clinical definitions.

The physical and psychological impacts, however, are undeniable. Our food environment is saturated with highly processed items containing not only excess sugar but also unhealthy fats and sodium. Such foods amplify cravings due to their enticing taste and availability. This fosters regular consumption, and when one abruptly ceases to consume these products, they may experience withdrawal-like symptoms: headaches, dizziness, anxiety, and more. Nevertheless, the intensity varies: For substances like alcohol, nicotine, and drugs, these symptoms can be drastic, making it quite challenging for individuals to eliminate these substances entirely from their lives.

Therefore, we can acknowledge that sugar possesses certain habit-forming characteristics, yet it isn’t officially regarded as an addictive substance comparable to alcohol, nicotine, or narcotics.

It’s also crucial to differentiate between a food or nutrient essential for survival and a drug or substance that can be entirely omitted from one’s diet. While you can eliminate alcohol or drugs, sugar is inherent in fruits, vegetables, whole grains, milk, and other dairy products. Consuming sugar in low to moderate quantities is unlikely to result in significant health repercussions or psychological consequences. The focal point is the quantity.

Currently, in the U.S., individuals are averaging nearly 20 teaspoons a day of added sugar through items such as sugary drinks, snacks, and sweets, which is substantial — amounting to almost 300 calories. The American Heart Association advises a maximum of 9 teaspoons of added sugar for men, 6 teaspoons for women, and significantly less for children.

Individuals should be mindful of their sugar intake. Inspect the nutritional labels on your cookies and snacks. Going completely cold turkey can yield negative results, so it’s better to decrease your added sugar gradually.

It’s challenging to categorize sugar in the same manner as genuinely addictive substances. A suitable level of sugar in our diet can enhance flavor and texture; it can elevate pleasure. We need a measure of sweetness in our meals and in our lives. Thus, if you equate sugar with nicotine, it could be counterproductive.

— As conveyed to Sy Boles/Harvard Staff Writer