0:07
hi this is Anita from reluctant low carb
0:10
life I have some bad news for you and it
0:14
really is quite bad news especially if
0:16
you have a sweet tooth the bad news is
0:20
sugar has been known to be as addictive
0:23
as cocaine let me repeat that again
0:26
sugar has been known to be as addictive
0:31
cocaine recent Studies have highlighted
0:35
the highly addictive nature of sugar
0:37
explaining why many people find so
0:40
difficult to overcome a sugar addiction
0:43
I find that this is fascinating because
0:44
anyone who you know struggles with sugar
0:47
addiction understands that you know
0:48
sugar addiction can be a really real
0:51
thing and it can be something that can
0:54
pull you and and suck you in and that
0:56
recently have found that sugar addiction
1:00
you know and cocaine addiction are very
1:02
similar in many ways let me kind of
1:05
explain a little bit more there was a
1:08
study that was made that Drew a parallel
1:11
between sugar and cocaine and how they
1:14
impact the brain when mice were exposed
1:16
to both substances there was a notable
1:19
activity in the brain region that
1:21
typically responded to rewards
1:23
interestingly the patterns of activation
1:25
for sugar and cocaine were strikingly
1:28
similar so this is interesting
1:29
interesting so you could see that
1:30
already from the very beginning
1:33
basically the mice that their their
1:35
brains would light up the same way when
1:37
they were when they had cocaine and when
1:39
they had sugar they both lit up the same
1:43
way in the recent study was shown by
1:45
group of scientists in France that rats
1:48
were given choice between cocaine and
1:49
sugar preferred sugar that is where the
1:52
bad news comes in because the rats when
1:55
they were given a choice between having
1:57
cocaine or having sugar began to prefer
2:03
cocaine here's what it said rats given a
2:06
choice between highly sweetened water
2:09
and intravenous Co cocaine
2:12
overwhelmingly favored the
2:16
beverage their preferences were just as
2:20
intense whether the drink was sweetened
2:23
with saccharine or sugar the bigger
2:26
surprise with the preferences in the
2:28
experiment that the rats that were
2:30
already experienced cocaine users they
2:33
had learned to self-administer cocaine
2:35
still opted for sweetened work sh water
2:38
over the drug so in other words even if
2:40
these you know these rats are already
2:42
cocaine addicts they've already learned
2:43
how to you know administer themselves
2:46
cocaine and they already considered to
2:48
be addicted on cocaine when they had
2:52
placed before them sugar and cocaine
2:55
they began to prefer the sugar over the
2:58
cocaine this shows how highly addictive
3:01
sugar is and how sugar can truly be
3:06
something which can be quite difficult
3:08
to overcome you there's several
3:11
Advocates out there and there's several
3:13
ways that people advocate for this type
3:15
of sugar addiction and maybe I could
3:18
talk a little bit about some of them one
3:20
way is there's a group of people out
3:22
there and I I know several of them and
3:24
I've listened to many of their things is
3:26
basically all about you know that we
3:28
should you know B basically that people
3:30
should totally give up all sugar out of
3:33
their life every single bit of sugar
3:35
they should give up out of their
3:37
life that I think is really hard and
3:40
unrealistic in the world we live in
3:43
today you know because sugar is so much
3:45
a part of us who we are socially and
3:49
other things like that and I really do
3:50
take my hands off to these people who
3:52
won't touch any ounce of sugar haven't
3:55
touched any ounce of sugar for such a
3:56
long time I you know very very brave
3:59
soul in in my book that's not the way I
4:02
sort of advocate that because I feel
4:04
like that's kind of a little bit too
4:07
harsh for most people to be able to live
4:09
on longterm yes there are people out
4:12
there who are really able to do it for a
4:15
long-term period of time most people I
4:18
know may do it for a certain amount of
4:19
time and then they go back to somehow
4:23
again my Approach instead is one of
4:26
balance I am a great believer in balance
4:30
balance in all things whether it's
4:32
balance in your food balance in your
4:33
life and balance in your sugar intake
4:36
but the only way that this balance
4:38
approach works if if you follow the
4:42
trifecta of Health that I've been
4:44
talking about with reluctant low carb
4:45
life and I've you know drilled on to
4:47
many times here in these podcasts
4:49
basically eating Fresh Foods because if
4:51
you eat Fresh Foods if you you know even
4:54
if you're going to have cookies you're
4:55
going to bake your own you know how much
4:56
Sugar's in there when you eat Alti
4:59
processed food you eat packaged Foods
5:01
you really have no idea how much sugar
5:03
is in there and one of the truths is
5:05
with ultied Foods is that they will put
5:09
a lot of sugar in the food sugar and
5:11
salt why because those two things are
5:13
highly addictive and that's really what
5:16
is shown in this study with these rats
5:18
and that is exactly what the Alti
5:21
processed food companies know and
5:23
understand they understand that they can
5:27
get you addicted to sugar
5:30
you know they may not be able to get to
5:32
you know addicted to the food that
5:34
they're making but they can get to
5:35
addicted to the sugar and the salt in
5:38
the food because that becomes sort of
5:40
like the addicted substance and
5:42
consequently that's why you'll eat their
5:45
food or their prepackaged food so if
5:50
you're going to take the second approach
5:53
then you need to really understand what
5:55
you're eating how much sugar you're
5:57
eating most Americans and most people in
6:00
other developed nations are eating three
6:02
or four times per day the amount of
6:04
sugar that's recommended for them and
6:07
the reason is not because they're just
6:09
chewing down sugar or they're putting
6:12
you know sugar in their coffee they're
6:13
putting sugar in their drinks that is
6:15
not the reason at all the reason is
6:17
because the sugar is so high and all the
6:20
Alti processed foods so if you want to
6:23
really cut sugar out of your life one
6:25
thing you can do now is by eating fresh
6:28
food by starting to eat fresh as you eat
6:31
fresh the sugar then will start to go
6:34
away because of the fact that you just
6:36
won't have it in the prepackaged
6:38
Foods so that's why I'm an advocate and
6:41
a belief for for that but getting back
6:44
now to the cocaine and sugar you know
6:47
sugar has become a ingredients in food
6:49
and drinks that we consume you know
6:52
sugar is you know as I was saying before
6:54
is part of all of our diets it prorates
6:56
all of our all of our different um diets
6:59
you know from morning cereals to
7:01
flavored yogurt to evening desserts you
7:03
know those all have sugars sugars in
7:05
them that's what's really so interesting
7:07
like you know all these flavored yogurts
7:09
or people think that they're healthy
7:11
because they've got flavors in them
7:13
actually are not because they've got a
7:14
lot of sugar in them you know so there
7:17
again if you're looking to eat fresh get
7:19
yourself a you know plain yogurt and put
7:22
some fresh fruit in it that is far
7:25
better than getting a flavored yogurt
7:27
and you know you know you know get
7:28
yourself a flavor you know getting your
7:30
sweet and flavored yogurt which
7:35
dessert sugar has a lot of consequences
7:37
in it you particularly recent Studies
7:39
have shown Sugar's effect on the brain
7:41
could be um compared to cocaine you know
7:45
the brain's reward system is the heart
7:47
of the sugar Co cocaine connection an
7:50
intricate Network that includes you
7:53
includes all these different areas of
7:54
our brain and this system you know you
7:57
know has to motivate us and motivate our
8:00
behaviors you know crucial for our
8:01
survival of seeking food or for things
8:04
like seeking a mate that's all sort of
8:06
up there in our brain so when we consume
8:08
something pleasurable these transmitters
8:11
or the dopamine is released giving a
8:13
sense of satisfaction and pleasure so
8:15
sugar essentially gives us the dopamine
8:19
H you know hit that's why you know you
8:21
hear people jokingly say stuff like oh
8:24
I'm so angry I have to eat a chocolate
8:26
bar why because they eat the chocolate
8:28
bar the chocolate bar gives them this
8:29
sort of dopamine this pleasure and sort
8:32
of like this this hit for for a while
8:35
until it comes crashing down and then if
8:37
they need it again they have to eat
8:38
another chocolate bar another chocolate
8:40
bar to keep that sort of like hit going
8:42
that becomes where it becomes like a
8:44
sugar addiction that's essentially what
8:46
these mice are doing these mice are you
8:49
know eating the sugary water and they
8:50
get sort of this dopamine hit and then
8:53
they want the hit again so they go back
8:54
again for more sugary water and keep
8:56
going back again for so some more sugary
8:58
water they are very similar to us as
9:01
human beings and that's what makes us so
9:03
frightening and so scary that we as a a
9:10
individuals are essentially this way
9:12
that we basically are wired in such a
9:15
way to be able to want to get this
9:17
dopamine or this hit or this pleasure
9:20
hit in our food and in our eating and
9:22
that's also what the fast food companies
9:26
and the ultied food companies also
9:28
understand they're extremely aware of
9:30
this psychology and you can bet that
9:33
they have done their research on all
9:35
this they know about this research about
9:37
the rats you know preferring sugar over
9:40
cocaine and they know that if they can
9:41
just put a little bit more sugar in your
9:44
food you're going to become a little bit
9:46
more addicted to it and you'll eat more
9:48
of it and because you're eating more of
9:50
it they will make more profits now who
9:54
loses in all of this you do you've just
9:57
lost shoot food companies
10:01
gained your brains probably gained some
10:03
dopamine but you have lost your health
10:06
that's basically what they're saying is
10:08
that you know certain substances like
10:11
addictive drugs like cocaine can hijack
10:13
this reward system and sugar is one of
10:17
the things that can hijack this reward
10:19
system and it can give us a dopamine and
10:22
you know that's much higher than a
10:24
natural reward leading to increased
10:26
cravings and addiction you know that
10:28
that's why maybe when you go to a you go
10:30
out driving and you're not planning to
10:32
stop anywhere you're not planning to get
10:34
any you know ice cream or anything and
10:36
suddenly you stop and you get it and
10:38
you're like why did I do that you know
10:41
this is like I I grew up in Wisconsin
10:44
and Wisconsin's really famous for um
10:46
Frozen Custard you know there's several
10:48
places there there's a place called cops
10:50
and there's a place called cover that
10:52
have these you these Frozen um you know
10:54
custard stands and what they do every
10:57
day is you drive past and they Flash
10:59
their what their flavor of the day is
11:01
and they'll send you text messages to
11:03
tell you what the flavor of the day is
11:05
and they will you know you can look up
11:07
the flavor of the day and then you know
11:08
for a place like cops a lot of times
11:10
people stand in line and they wait for
11:12
their favorite flavor of the day or
11:14
covers you drive through and you get
11:16
your flavor of the day you know that's
11:17
all sort of like you know reward system
11:19
there you know like you know you're
11:20
going out maybe shopping or doing
11:22
something else and you're not planning
11:24
on buying the ice cream but suddenly you
11:28
and this has happened to me many times I
11:30
drive past I'm like oh my goodness
11:32
they've got my peacon caramel blah blah
11:34
blah blah I just have to have that and
11:36
suddenly before I know it the car is
11:38
turning around I'm going through their
11:40
drive-thru and I'm getting their waffle
11:43
cone with their with the flavor of the
11:46
day on it that is sort of that dopamine
11:49
that Reward Center type of response
11:52
where you know we we sometimes as human
11:55
beings can be wired for that that is
11:57
sort of like the form of addiction
11:59
so you know is is a solution not to eat
12:02
any of it maybe or is a solution maybe
12:04
to eat a little bit of it and you know
12:07
and and you know sort of like you know
12:09
but then eat other fresh things and eat
12:12
well other ways and so you're not eating
12:16
day I think that's something that each
12:19
individual need to decide I'm not a
12:20
psychiatrist I am not a dietitian I am
12:24
just as I've mentioned here many times I
12:25
am just a human being for me personally
12:28
I think we need to be able to find a
12:29
balance in life and sometimes yes we as
12:32
human beings are going to fail sometimes
12:34
that sign is going to flash of what the
12:36
flavor of the day is and I'm going to be
12:38
able to drive right past it and if if
12:41
you know nine out of 10 times I can
12:42
drive past it and if one time I stop in
12:46
that's probably okay you know but if I
12:48
stop in nine times and only drive past
12:50
it one time then maybe there's a problem
12:53
there so you really have to be able to
12:55
weigh it yourself but we have to be able
12:57
to still live this Balanced Life
12:59
but if you can understand the fact that
13:02
how sugar is working in your brain and
13:04
in your system and in this research with
13:06
these rats that basically preferred
13:09
sugar over cocaine it does give you a
13:12
whole new insight into the dangers of
13:15
sugar and why we can each try to
13:18
eliminate sugar in our life as much as
13:21
possible this is really was quite a
13:23
ground baking study and it you know it
13:25
points to this overlap in how our brains
13:28
processing substances so what does this
13:31
really mean for us you know what does
13:32
this really mean for us as
13:34
individuals sugar can have addictive
13:37
properties not to slima to cocaine
13:39
that's probably the first thing that you
13:41
need to understand is that Sugar can be
13:44
addictive and even though sugar of
13:47
course is less extreme than cocaine
13:50
addiction nobody should be addicted on
13:52
cocaine nobody wants to be addicted on
13:55
cocaine I have not I have never taken
13:57
drugs but can imagine those people that
14:00
struggle with these type of drug abuse
14:03
it is a very hard and difficult thing
14:05
and a downward spiral that can you know
14:08
ruin lives and ruin families and uh
14:10
destroy individuals so nobody nobody you
14:13
know I'm not saying you know be addicted
14:15
on cocaine versus sugar no that's not
14:17
what I'm saying here what I am saying is
14:19
to understand the effects that Sugar can
14:21
have you know on you that the that the
14:25
mechanisms the basic mechanisms of
14:27
addiction between sugar and cocaine can
14:30
be very much the same and those basic
14:33
mechanisms are the craving the
14:35
consumption the reward you know so if
14:38
you can understand those those things
14:40
the craving that you know you're going
14:42
to have some Cravings of sugar and if
14:43
you can find a way to get rid of those
14:45
cravings and say maybe instead of eating
14:48
this ice cream I'm going to walk around
14:49
the block ones and then see if I really
14:51
want that ice cream after that you know
14:53
if you could find some way to deal with
14:55
your cravings and then your consumption
14:58
and then you know or find find other
14:59
ways to reward yourself maybe you know
15:01
maybe just by walking around the block
15:03
getting some fresh air that could be the
15:05
reward and you start feeling better and
15:07
you feel you know better about yourself
15:09
you're like oh I don't need it after all
15:12
you know this can also explain the
15:13
phenomenal of the Sugar Rush or
15:15
consequent the sugar crash you know if
15:17
you understand what it's doing on your
15:19
brain then you can understand both the
15:20
Sugar Rush and the sugar crash and how
15:23
you know these two interplay with each
15:24
other that when you you know you eat the
15:26
sugar you first of all you feel good you
15:28
get this rush you get this dopamine rush
15:31
and then all a sudden you get this crash
15:33
where you just crash right down and if
15:36
you can understand what's exactly
15:37
happening you see that with children you
15:40
know when it comes like with um
15:41
Halloween candy you know they eat and
15:43
eat and eat all this candy and then
15:45
maybe all of a sudden before you know it
15:47
the kids throwing a tantrum and crying
15:48
and the sugar crashes come right down
15:50
yeah that's how like the sugar can give
15:52
you the surge of energy that's almost is
15:54
a Euphoria and then you can follow by
15:57
you can be feeling a bit Le argic and
16:00
you know have a cravings for more sugar
16:03
you know so all of this can be happening
16:05
to you too you know at the same time so
16:07
you can start understanding that and if
16:09
you can just understand what's going on
16:11
with your body and your system then it
16:13
can help you to be able to deal with
16:14
this even better with these different
16:16
highs and lows if you can see that um
16:19
understand what you're experiencing and
16:20
find a way to be able to deal with
16:24
it you know like I mentioned before I've
16:26
never been addicted to drugs or alcohol
16:28
but I've known people who have and I've
16:31
seen firsthand the immense struggle they
16:34
face to remove these addictive
16:35
substances from their life however I do
16:38
know that I do struggle with sugar
16:40
addiction so I have some understanding
16:42
of what it means to be addicted to a
16:44
substance that's why I find this
16:46
research on sugar and cocaine so
16:48
compelling in my life and I believe you
16:51
know because unlike if you're you know
16:53
addicted to alcohol or if you're
16:55
addicted to you know to cocaine or other
16:58
things you of course say abstinence
16:59
abstinence abstinence sugar is kind of
17:02
you know food and it's in a lot of the
17:03
foods that we eat that's why I really
17:05
believe very much in a Balan approach if
17:08
you can find a way to start getting
17:09
sugar out of your life and out of your
17:11
taste buds then I find that when you do
17:14
that your entire taste buds and your
17:16
reward systems begin to change and as
17:19
they begin to change you don't crave it
17:20
quite as much sugar I believe is one of
17:23
those Cravings that is fed with the more
17:25
you eat it the more you crave it and it
17:27
becomes like this cyc or like this
17:29
hamster wheel you get on where you keep
17:32
going around and around and around and
17:36
around so you know it's not that
17:38
everyone who has enjoy a a sweet tooth
17:40
or has a sweet tooth is necessarily on
17:43
the path to addiction and that's not
17:45
what I'm saying here is that not
17:47
everyone who has a sweet tooth is
17:48
necessarily on the path to addiction
17:50
instead it serves as a reminder of the
17:52
power of our brain's reward system and
17:55
the importance of understanding the
17:57
substances we introduce to our body so
17:59
in other words this is more about
18:01
understanding all the reward systems
18:03
what um substances we introduce into our
18:05
bodies and then um and the links between
18:08
sugar and various health concerns such
18:10
as obesity diabetes and heart disease
18:14
are well document so as we begin to
18:16
learn more about its potentially
18:18
addictive properties and its impact on
18:21
our brains it might be time to
18:22
reevaluate our relationship with sugar
18:24
so as we begin to sort of like
18:26
re-evaluate our relationship with sugar
18:27
we can find that it's going to be you
18:29
know more you know it's you know if we
18:32
can start to be able to see that and
18:34
understand that it can help us to really
18:37
re-evaluate sugar and why you know why
18:40
we are kind of this way with sugar you
18:43
know may also be time to examine our
18:45
Foods mainly processed foods or Alti
18:48
processed foods if you can just start
18:51
evaluating your Alti processed foods
18:54
that you're eating and to find the
18:56
hidden sugars and start eliminating
18:58
those in your Di diet then you would
18:59
have already gone a long way to be able
19:02
to getting over your sugar addiction and
19:04
that right there will cut out a lot of
19:06
sugar in your life if you just eat the
19:09
way that we've been saying to eat which
19:10
is eat fresh eat foods that help you
19:13
feel full and to do Fitness a trifect of
19:16
Health which we have been talking
19:18
about that's why we believe very much so
19:21
in this balance approach to eating you
19:23
know one way to get over sugar addiction
19:25
is to start you know instead of eating a
19:27
doughnut eat some fresh fruit have an
19:30
apple with some uh peanut butter on it
19:34
you know eat a strawberry even make
19:36
yourself a you know I I sometimes really
19:39
enjoy making myself a smoothie which has
19:41
some almond milk in it has some yogurt
19:43
in it strawberries and some fruits and
19:45
and you know make it kind of thick and
19:47
that sort of can help me satisfy a
19:49
little bit of the sweet tooth that I
19:50
might be feeling or the sweet urge that
19:53
I might have so you know that actually
19:55
is really if you use Greek yogurt and
19:56
use almond milk and um some berri's got
19:59
a pretty high satiety rating to it too
20:01
so you're going to feel full longer than
20:03
if you go for that ice cream bar or if
20:06
you go for the you know the chocolate
20:08
bar that's going to help you feel full
20:10
longer so find some way in your life to
20:13
be able to deal with these cravings and
20:15
to understand that these are real and I
20:18
think that's one of the main things why
20:19
I found this study so interesting is for
20:23
you to for us to really understand how
20:25
real these sugar Cravings are that when
20:29
you know you you feel something you feel
20:31
that craving it's real it's you know and
20:34
then understand that it's real and find
20:36
a way to be able to overcome it and find
20:39
a way to substitute for it or find
20:41
something that you enjoy something that
20:44
like like I said for me you know it's
20:45
that smoothie I like that you know fruit
20:47
smoothie it makes me feel satisfied you
20:50
can put a little bit of vanilla in it
20:52
and if you really want to have a little
20:53
bit of more sweetener there's a great um
20:55
sugar that I've used quite a bit it's
20:57
called monk fruit sugar suar which
20:59
doesn't raise your you know your blood
21:01
sugar level like some of the other
21:03
sugars you can put a little bit of that
21:04
in and you can make yourself sort of the
21:06
sweet treat and if you can find you know
21:09
be satisfied by that then you'll be far
21:11
healthier and far better off than by
21:14
reaching for some kind of ulti processed
21:16
food or some junk food throughout the
21:18
process I'm going to leave a link in our
21:21
description for cocaine addiction and
21:23
sugar addiction explored so that if
21:25
you'd like to be able to read more and
21:26
understand more about cocaine and sugar
21:29
addiction you can go on there and you
21:31
can read more about this and maybe get
21:32
some more ideas for you and for your for
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your own life if we can um just learn to
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recognize these parallels between these
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two I think that's really the first
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start in all of this this is Anita from
21:44
reluctant low carb life thank you so
21:46
much for listening we really do
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appreciate you our listeners