Does that one Oreo always turn into five? How about that one serving of Cheetos? Is it difficult to stop after a handful? The food business is obviously into making food desirable, changing qualities so people want to eat more of whatever the companies are making. Most of us can probably think of a food that after the initial bite it becomes difficult to stop reaching for more. There isn’t a clinically recognized definition of food addiction, but there are both human and animal studies that suggest it is possible.  Comparing brain activity of those who suffer from drug addictions to those with addictive-like eating habits has resulted in some surprising findings.

 When looking at the brain MRIs of people that had symptoms of addictive-like eating behavior, the researchers found that the brain’s response to some foods can act the same as it does in a person addicted to cocaine or alcohol. It was originally thought that people were addicted because they produced a higher release of dopamine. Dopamine is a neurotransmitter that motivates us to engage in “rewarding” behaviors like eating. But this study showed the opposite to be true. They found that less dopamine was released in the brains of those with addictions. Instead of getting an elevated reward feeling, people with addictions don’t get much “reward” from food and consequently want more and more. There isn’t a great enough degree of satisfaction from the decreased dopamine release so there is an increased desire to go back for more.

 Research hasn’t quite cracked the code as to the reason for reduced dopamine release in food-like addictions. It is not clear if some people overeat because they are born with a dopamine system that doesn’t respond or if over-eating has overstimulated the dopamine system and changed the way it works. Some studies suggest that people who are obese started with an oversensitive system before they were obese but after years of overeating the dopamine release diminished. These are still questions being studied. Either way, food addiction is gaining ground in the scientific community and is something to be aware of.

 So let’s say it is possible that certain foods, in certain people make the brain react like an addiction.  Alcoholics can stop drinking, cocaine use can be stopped but food is a necessity. While studies are in the infancy stage, it appears that high sugar, high fat foods are the main culprits. It is theorized that they override the brain in the same manner as a drug.

So, what to do? Wel,l this is another case of having more questions than answers about the science of nutrition. But despite being in the early stage of study, this is one of those situations where it is really OK to move forward with positive changes, assuming food addiction is possible.

 There is nothing dangerous about eliminating high sugar, low nutrient foods or at least reducing them. But before eliminating Oreos, how about adding an apple?  In my own personal study, not published in any professional medical journal, I have proven to myself that eating more fruits, vegetables and fish makes me actually crave them. Now that is just me and my family, and it takes work in this world we live in, but it’s possible. But instead of depriving yourself, think about adding a serving of fruit and vegetables to your diet for 21 days. If you are eating 5 fruits and vegetables a day, perhaps you will have less time and space to eat the other stuff.  Avoid mindless eating; you know the kind where you just eat because it is there and finish it just because it is on your plate?  Be aware of your cues and triggers for overeating or eating out of habit and take steps to avoid them. Get rid of the troublemaker foods by kicking them out of the house. Become proficient at the art of distraction by finding another engaging, enjoyable activity that you can turn to instead of giving in to a food craving.  Eat regularly, avoid getting too hungry and of course, exercise.

 So as science continues to uncover fascinating tidbits that may help us learn about our brains and how our bodies work, the prescription remains the same; find a way to eat more of the best, and less of the rest.

 

Crumpacker is a registered dietitian at Archbold Memorial Hospital.  Contact her at rd@gonutritious.com or follow her on twitter @gonutritious.