“Unprocessed or minimally processed foods are whole foods in which the vitamins and nutrients are still intact. The food is in its natural (or nearly natural) state. These foods may be minimally altered by removal of inedible parts, drying, crushing, roasting, boiling, freezing, or pasteurization, to make them suitable to store and safe to consume. Unprocessed or minimally processed foods would include carrots, apples, raw chicken, melon, and raw, unsalted nuts.”
Kathryn D. McManus, MS, RD, LDN
Harvard Health Publishing, 2020
We talk a lot about the bad stuff (processed foods) and not about the good stuff – unprocessed food. Good definition above. These are beginning to be hard to find in the supermarkets. The following article reports on a doctor’s experience of what it is like to eat Ultraprocessed foods for one month.
“Robert Goldstein, a hedge fund manager in New York, was getting huge cravings for sweets when he came across a tropical plant called Gymnema sylvestre that works a little like methadone for heroin addicts.” What does that have to do with “big food”? Too much, I’m afraid.
Hooked on Food: A Battle in the Brain? The Anatomy of Food Addiction
One large long-term study published in 2017 addition of Scientific Reports found that men who consumed 67 grams or more of sugar per day are 23% more likely to be diagnosed with depression than men who ate 40 grams or less. Some doctors and researchers even classify sugar as an addictive drug because this refined white crystal triggers the pleasure and reward centers in our brain much like a drug does. One area is called the nucleus accumbens and there are others.
We crave sweetness but it is clear that too much sugar leads to suffering. Large scale studies show that excess sugar consumption can significantly raise the risk of obesity, diabetes, and heart disease as well as new information about Alzheimer’s disease and other degenerative brain disorders that thrive on chronic inflammation.
Sugar in the form of glucose provides the body with quick energy. But lately, we’ve gone way beyond the Call of Duty. 200 years ago, the average American ate about 2 pounds of sugar per year. Today we each eat about 152 pounds a year according to the US Department of Health and Human Services. This sharp increase in the consumption of sugar is no mystery. Sugar is cheap, plentiful, and it tastes great.
Doctors are trying to curb our out of control sweets habit. The American Heart Association recommends that adult men consume no more than 38 grams or 9 teaspoons of sugar daily, women only 6 teaspoons, and children even less. The latest draft of the 2025 Dietary Guidelines coming out soon recommends even smaller amounts for daily consumption: no more than 30 grams of added sugar a day for an adult male. However, these numbers fall far below what a typical American actually consumes. An average soda is 39 grams and a bowl of cereal is 20 grams and that’s without dumping more spoonfuls of sugar on top of it.
Is Sugar Addictive?
Why are rats dying just to satisfy its desire for chocolate? A study gave rats unlimited access to standard chow as well as to a mini cafeteria full of appetizing high calorie foods: sausage, cheesecake, chocolate. The rats decreased their intake of the healthy but bland items of its typical rat chow diet and switched to eating the cafeteria food almost exclusively. They gained weight. They became obese.
The researcher then warned the rats as they were eating by flashing a light that they would receive a nasty foot shock. Rats eating the bland chow would quickly stop and scramble away, but time and again the obese rats continued to devour the rich food, ignoring the warning that they had been trained to fear. Their hedonic desire overruled their basic sense of self preservation.
Did they become “hooked on food”? An inability to suppress a behavior, despite the negative consequences, is common in addiction. Scientists are finding similar compulsiveness in certain people. Almost all obese individuals say they want to consume less, yet they consume or continue to overeat even though they know that doing so can have shockingly negative health or social consequences. Studies show that overeating juices up the reward systems in our brain so much so in some people that it overpowers the brain’s ability to tell them to stop eating when they have had an enough. As with alcoholics and drug addicts, the more they eat the more they want. Whether or not overeating is technically an addiction, if it stimulates the same brain circles as drug use in the same way, people also can possibly be “addicted to food.”
Our brains maintain a healthy body weight by signaling when to eat and when to stop. Hormones regulate feeding circuits that control appetite and satiety, but fatty sugary foods can motivate some people to overeat. The more they have the more they want, a sensation common in drug addiction.
What to Do? Protein to the Rescue
Many peoples’ relationship with sugar typically starts when they wake up in the morning. Many start the day with a sweet bowl of cereal or a muffin (at 600 calories) for breakfast. But this pattern can set you up to fail, so many nutritionists recommend to focus more on protein. Protein helps stabilize blood sugar which helps keep you out of fight or flight reactions and protein also provides the building blocks for your brain neurotransmitters including serotonin and dopamine. Many nutritionists advise their patients to eat protein such as eggs, cheese, nuts, peas, beans, and or even a protein shake at least an hour after they get up, and with every meal. If you snack before bed, make sure that it has protein too. Even if we strive to avoid sugar, sweet treats have a way of worming their way into our lives especially during the Holidays. If you have trouble saying no to sweets, it is recommended to eat protein proactively to keep temptations in check.
The following post may explain in part the possibility of food addiction, a highly controversial topic especially when it comes to processed foods.
Perhaps it is best explained by this excerpt from Michael Moss, Salt, Sugar, Fat: How the Food Giants Hooked Us.
” The blood gets especially besieged when processed food is ingested, flooding the system with its heavy loads of salt, sugar, and fat…, there, narcotics and food…act much alike. Once ingested, they race along the same pathways, using the same neurological circuity to reach the brain’s pleasure zones, those areas that reward us with enjoyable feelings for doing the right thing by our bodies. Or, as the case may be, for doing what the brain has been led to believe is the right thing.”
The following link provides us with a video (suggested (13 min.) and the text of a recent TED talk. Interesting analysis.