How Sugar Affects The Body And Mind And Why It's So Hard To Quit

Excessive sugar consumption has become a global threat to public health, linked to physical illness, brain damage, and addictive patterns.

Every day, millions of people around the world consume sugar without knowing that excessive intake can be as harmful as it is addictive.

According to health experts, this ingredient is linked to a wide range of chronic diseases and emotional disorders due to its effects on the brain and body.

In the United States, more than 60% of food products contain added sugar, even those considered “healthy,” such as soups, granola, and dressings.

An alarming fact: the average American consumes about 17 teaspoons of sugar a day, an amount far above medical recommendations.

How sugar affects the brain and creates dependence

Neuroscience studies have shown that chronic sugar consumption can alter neural pathways related to pleasure and reward, similar to those activated in people with substance addictions. Dr. Nicole Avena, a food addiction specialist at Mount Sinai Morningside Hospital, explains that these changes can perpetuate a cycle of compulsive consumption, anxiety, and dependence.

Although there is still debate about whether sugar can be classified as an addictive substance in itself, scientists agree that what’s truly addictive is the gratifying sensation it produces, especially in contexts of stress or emotional distress. Therefore, it’s considered a behavioral addiction, rather than a direct chemical dependency like that of alcohol or nicotine.

A sweet that makes your health bitter: diseases associated with sugar

Beyond addiction, sugar has proven physical effects. Long-term consumption—more than six teaspoons a day for women and nine for men—is linked to diseases such as cavities, type 2 diabetes, persistent fatigue, obesity, and cardiovascular problems.

Furthermore, recent research links high-sugar diets with an increased risk of certain cancers, cognitive decline, and dementia. A study cited by neuroscientists Selena Bartlett and Kerri Gillespie indicates that people who consume four or more sodas per week are twice as likely to suffer from depression as those who drink less than one.

Strategies to combat sugar addiction

Overcoming excessive sugar consumption is not easy, but there are effective approaches. Cognitive-behavioral therapy is useful in modifying compulsive eating patterns. Nutritionally, it is recommended to gradually reduce added sugars, increase protein and fiber intake, and plan meals to stabilize glucose levels.

Nicole Avena emphasizes that, for many people, quitting sugar requires professional support, as individual attempts often fail due to intense cravings and the constant presence of sugar in processed foods.

Public policies and collective solutions

Experts like psychiatrist Octavian Vasiliu compare the impact of sugar to that of tobacco and point out that strong government measures are needed. Among the most effective strategies are taxes on products with high sugar content and the regulation of their advertising.

A prominent example is the 33% increase in taxes on sugary drinks in some US states, which reduced sales by the same amount. However, cases like Mexico’s show that consumers may switch to other, equally sugary drinks if regulations aren’t expanded.

Therefore, experts propose broader and stricter tax policies, including all products with high levels of sugar, not just soft drinks, to achieve significant changes in consumer habits and public health.