Firstly, in North America, research lead to an anti-fat movement in the 1960’s. We shifted to margarine and low-fat foods. Unfortunately, low-fat meant low taste, so food producers replaced fat with sugar and salt and foods became increasingly processed. (we won’t go into artificial sweeteners)
After millions spent on research, they discovered the “bliss point” – the optimum level of sugar that triggered peoples pleasure centre. Sugar became the #2 ingredient in many foods.
Unfortunately, the high sugar content had several consequences. For one, people became habituated to it and expected it, even in baby food. For another, the body stores excess sugar as fat. High sugar levels lead to a much larger weight problem than the original fat content did. Further, the liver got overloaded and plugged up, leading to a lot of middle fat and a number of heath consequences.
As it turns out, the early research was faulty. Only certain types of fat are an issue. Healthy fats in a natural form are part of a balanced diet. But independent sugar research was not healthy for a food scientists career so there was a major lack of research for some years. The government food guides remain much the same.
A further issue that is less discussed is that sugar is addictive. Once we become habituated, the body craves it and our natural signals for “enough” or for specific nutrients are suppressed. Craving overwrites healthy eating habits. This becomes very clear if you’ve ever gone on a low carb diet or a fast. The first 3-4 days are often accompanied by craving and withdrawal symptoms. And once off a diet, most people easily re-engage their old habits again and step back into their addictions.
Don’t believe food can be addictive? Scientists now have a scale called the “Yale Food Addiction Scale” from the Yale Rudd Centre for Food Policy and Obesity.
Further complicating the issue is that some people use sugar and carbs as “comfort” foods to soothe stress. Rather than finding healthy release such as in meditation or exercise, we reach for the candy drawer or ice cream.
For many, changing such behaviour becomes a contest of will which increases stress and drives up the craving. Personal failure doesn’t help. Or you play denial mind games with yourself much like an alcoholic.
(and yes, I did a juice fast last month and supported some others in a forum having struggles)
Here’s a Harvard Medical School article “Why stress causes people to overeat“
I also noticed mention in the tech rags that Microsoft is experimenting with a bra to monitor stress levels so you can be notified when you may eat badly. But isn’t that like a new Pavlov’s signal? Get ready to eat!
The most immediate thing you can do is find a new outlet for stress. Maybe having a tennis ball in the drawer you can squeeze when a craving hits? Or a bit of fresh air? Change of scene? Just watch the feelings. They’re your flags for triggers.
The idea here is not to get into a fight with it or yourself but to deflect it. This is all about energy. Getting into resistance or a will battle will make it stronger and can add layers to the issue for you.
Also, this is not a long-term solution – the motivators are still present. This is to get you started. And make healthy choices here – you don’t want to replace one bad behaviour with another. Shopping can also be addictive, for example.
In the talk below, they recommend introducing meditation. This introduces several benefits. For one, it is a great way to release stress. Secondly, it makes us more settled and peaceful. And thirdly, it makes us more conscious and self-aware. Another term for this is mindful. Then we can make better choices.
I talk here about types of meditation.
As you become a little more conscious, you become more aware of the process that’s taking place within you and you begin to catch your triggers. When the urge comes up, see if you’re settled enough to allow the feeling to arise and feel what it’s coming from.
In the Bhagavad Gita, Krishna talks of the impulse to act. When we’re trying to change behaviour, at first we realize after the fact that we’ve done it again. We have a Doh! moment. When we’re less caught, we begin to recognize what we’re doing during the act. We begin to be a bit more conscious about it, maybe enough to make a new choice or to stop. But often then we get into internal battles over it. Finally, we can notice the impulse to act, the feeling, as it is arising. Then we have real choice – do we act or not? Do we let it go or fight?
That is also the point where we can find out what this driver is that’s arising. Instead of getting into a battle over choice, we can investigate the urge itself. What is the feeling or energy behind this urge? Big stuff like food can have layers. Early associations of food with mother, reinforced by sweets as rewards, adapted as a stress coping tool, and so forth. So similarly, we may have to resolve each layer to end it, most recent backwards.
If you can see your own dynamic, you can recognize it no longer serves and let it go. But that takes a little skill and practice. It’s usually easier to start on simpler things than chronic lifetime drivers. Food associations can be the deepest as they’re often programmed in early childhood.
But this is much more effective than the deflecting (distracting ourselves) I mentioned above. We want to resolve the energy behind it to heal.
Finally, this 2 part talk by Dr. Pam Peeke: Hacked by a Cupcake. She talks about current science on the subject and solutions.
It’s not just food addiction – its toxic lifestyle.
She talks about reward, food as a “science fair project”, and a lot of current research. The dopamine reward cycle and why it’s addictive. It’s not the consumption – it’s the cues. Decreased impulse control. Why the will doesn’t work.
“Stress is the Achilles heel of addiction“.
Every choice changes gene expression which changes your destiny. We pass those epigenetic markers on to our children. By our lifestyle, we gift or condemn them.
Mind, Mouth & Muscle:
– eat whole foods
– move your body. Walking dampens the obesity gene.
– meditation, with initial research results.
Start with the mind, otherwise you fall off.
The importance of sleep. Coffee.
UPDATE – a TED Ed presentation on sugar effects. To the closing line re: “a little won’t hurt you” I’d add “unless you’re addicted”. A splurge is the doorway to excess for an addict but once moderated, it can be fine. As the presentation notes, the addiction is not as deep as alcohol, for example.