Sugar Addiction in Teens - Symptoms and How to Overcome
Sugar on My Mind. Literally
The presence of sugar in the teen diet is pervasive and its impact is becoming more obvious as overweight, obesity and Type 2 Diabetes continues to dramatically increase among American adolescents.
What’s wrong with a sugary treat, here or there? Actually, it’s not the occasional sweet treat that’s the issue. It’s the sneaky sugar that lands in a wide range of foods that’s the bigger culprit. Many of them convenient, tasty, buzzy, and colorful, making them prime teen favorites.
No longer is a sweet an occasional indulgence, it’s now on the menu of just about every meal and snack found in the grocery store, coffee shops and restaurants. Most of the time, we’re unaware of sugar even being an ingredient.
I. Sugar Addiction Defined
What is it?
Put simply, sugar activates opioids and dopamine (a neurotransmitter) in our brains that trigger our reward receptors causing the feeling of a pleasure rush or high.
Our brains use glucose to function. Sugar which converts to glucose in our bodies with the help of insulin, is then used by our brains. Where it becomes an issue is when there’s more sugar than our brain or bodies need. Sugar consumed at functional levels, are necessary and fine, but as the amount of sugar increases, the “high” effect is greater.
With each exposure to sugar, our neuropathways are reinforced by the surge of dopamine and pleasure sensation, leading to a desire to repeat the experience.
Think of it like a path through a grassy field. The more trafficked a particular path, the more defined and worn-in it becomes.
In the case of our brains, the more sugar, the more hardwired these pathways.
At the same time, our pancreas produces more insulin to counterbalance the increased sugar in our blood, causing a reverse effect, a sugar crash. The result leads to a desire for more sugar to feel better, setting up a vicious cycle of sugar highs and lows.
Unfortunately, similar to tolerances built with other addictive substances, repeated behavior causes dopamine production in our brain to decrease, thereby requiring a greater amount of the substance to get the same level of pleasure response, further reinforcing the desire cycle and ultimate dependency.
The question being, is sugar addictive and is it as addictive as drugs, or is it more on the level of serious cravings? Afterall, we may experience some symptoms of withdrawal like headaches and moodiness, but we don’t get extreme reactions that can happen with withdrawal of some drugs.
While research has been strangely limited on sugar as an addiction, there is some research showing it does have an addictive-like effect. As noted in one highly-quoted sugar study researchers found it “is just as addictive as cocaine.”
Other studies have also suggested a link between sugar and addictive behavior, similar to drugs like cocaine, but fail to show the same level of withdrawal or behavioral symptoms as other addictive substances.
So while sugar may not cause a serious substance abuse-like addiction, it does stimulate addictive-like cravings at a level that can influence ongoing eating behavior and be difficult to stop.
For teens, there’s also often an emotional or habitual connection with sugar that can contribute to the repeated desire for more.
Symptoms of Too Much Sugar
If you think your teen might have a sugar dependency, learning to wean off sugar and find healthier alternatives is a wise choice.
Here are some typical signs that can help identify:
Food Choices:
Consistently selects high-sugar or high simple carb foods over healthier options
Healthier foods or ingredients are avoided because they’re “bland” or boring compared to preferred foods
Difficult to eat just a little sweet and stop
Physical or Emotional Behaviors:
Frequent feelings of cravings: Strong desire to eat sugary or simple carb foods. Has a hard time resisting and typically gives in
Eat sweets even when not hungry
Eat sweets or simple carbs to soothe or linked to other emotions
Experiences blood sugar peaks and valleys, on a consistent basis which may be demonstrated by high energy in the beginning followed by noticeable moodiness, low energy and difficulty focusing
Consumes sweets, carbohydrates or caffeine drinks at certain times of the day. Often 1 – 2 hours after a high-sugar/simple carb meal
Frequent bloating and discomfort
Note: complete and sudden cessation of sugar can cause headaches, fatigue, moodiness, bloating and in some cases difficulty with sleeping. It’s best to gradually eliminate, allowing time for the brain and body to adjust without negative side effects. It also reduces the likelihood of your teen giving up because it’s too extreme all at once.
II. Why it’s a Concern for Teens
When it comes to teens who consume sugar consistently and in considerable amounts, the big concerns are its impact on their brain development, long-term health and mental state. So let’s dive into how much is too much and how it effects teens.
Amount Consumed
Based on recommendations from the American Heart Association, women should get no more than 6 teaspoons of sugar daily and men a max of about 9 teaspoons. When compared to what the average American is actually consuming, approximately 17 teaspoons, there’s clearly something amiss.
Now factor that teen brains aren’t fully developed, their body isn’t to full adult height or weight and they’re eating high-carbohydrate, high-sugar foods like processed baked goods, “energy” bars, candy, sugary flavored lattes, energy drinks and more, on a consistent basis. The impact of too much sugar becomes a greater concern.
Why do I believe this? Just take a look at the consistent increase over the last 20 years in Prediabetes among adolescents, Type2 Diabetes, overweight, obesity, high blood pressure and auto-immune diseases among our children.
Since the 1960’s, the Western (American) Diet has changed to include a diet dependent on processed, packaged, convenient foods like pre-made meals, fast food, packaged pastries, cookies, snack foods, crackers, “energy” bars, candy, sugary flavored lattes, and high-caffeine energy drinks loaded with simple carbohydrates and sugar – all favorite foods for teens.
Those are the obvious culprits, but many other foods like soups, sauces, yogurts, flavored waters and packaged fruits in syrup also contain considerable amounts of sugar that we’re often unaware of.
Even today, while it seems like food is healthier, much of it is masked under hard-to-understand names and alternative ingredients that are actually sugar, making it difficult to identify in the ingredient list of many store-bought foods.
Sugar’s Effect on Teens
It’s clear that sugar is prevalent in many foods and high on a teens diet, but what does it DO to your teen?
There are both physiological conditions as well as neurological effects.
Physiological
Overweight and obesity
Metabolic syndrome
Insulin resistance
Type 2 diabetes
High blood pressure
Neurological
Growing data is revealing adolescent diets consistently high in sugar and simple carbohydrates may impact their developing brain’s growth and overall health with serious long-term consequences:
Memory, Focus, Mood, Learning
Research is showing that consistent, consumption of a high-sugar, high-fat diet can damage the learning and memory centers of the brain like the hippocampus, causing cognitive decline in a child’s short-term memory and their learning. Sugar also affects the ability to focus and moodiness due to sugar highs and lows.
Other known conditions, often starting in adolescence and continuing into adulthood, include:
Hyperactivity, Dependency behaviors, Anxiety & Depression
Other studies on adolescents like this one reveal that long-term overconsumption of sugar may contribute to conditions into adulthood like hyperactivity, attention deficits, addictive, and depressive behaviors.
Type 3 Diabetes
Looking further into adulthood, even the onset of dementia and Alzheimer’s (now called by many experts Type 3 Diabetes) are also believed to be linked.
III. What to Know - Types of Sugar
Now that we know sugar’s potential impact on our teenagers and that consumption is beyond recommended limits, let’s explore the types of sugar and why this is happening.
Sugar can be sneaky and confusing because of the staggering number of names used for sugar and the ways in which they’re listed on food ingredient labels. It’s as if you need a degree in sugar to understand it all.
Don’t Call Me Sugar
The presence of sugar is often hidden or downplayed by manufacturers through naming of the sweetener.
Whether it’s the form: sugar alcohols, syrups, malts, crystals, concentrate or juice, or its name ends in -trin, -tose or cose, it’s hard to know exactly what you’re getting. The plant its derived from, the process used to make it or how that particular form impacts your body can be downright confusing.
In fact, as of writing this article, there are over 56 different names for sugar.
What’s important to know is the differences between added sugar and natural sugar. Sugar derived from natural, whole foods are best because they include fiber that helps slow digestion, reducing the glycogen and insulin impact. For example, using pureed or mashed banana instead of table sugar in baked muffins.
For a complete list you can download this chart as a handy reference. Check ingredient lists on the most common foods you buy at the grocery store and you may be surprised by what you discover.
IV. How to End Sugar Dependency
Earlier I provided symptoms of a sugar addiction. Let’s now explore why some teenagers may be dependent on sugar and how to make changes to end it.
We already know our daily exposure to sugar through easy access to inexpensive, convenient, and processed foods is higher than past generations so it’s probably not a big surprise to hear that sugar addiction now introduced and starts at a very young age. Baby foods, cereal bars, and toddler snacks are just a few foods that include added sugar.
Sugar is also a part of our culture. We grow up with sweet treats tied to Holidays, birthdays, weddings, school events and many other family or social events.
The result is sugar can unconsciously become tied to emotions or situations. A child who is feeling sad and is soothed with a cupcake or cookies. Weekly outings for ice cream as a “reward”, or sweets tied to celebrations, all create connections that can later lead to sugar dependent behavior.
Following are common sugar triggers to take note of:
Boredom
Convenience – easier to grab a pre-packaged goodie than to make a healthy snack or meal
Habit – time of day or situational triggers
Conditioned responses – I worked hard, had a bad day – I deserve this
Emotions – provides a serotonin rush when feeling sad, lonely, guilty
Sleep - Need a boost due to lack of sleep. Hello energy drinks!
Peer pressure – feel left out or excluded
Dehydration
V. Steps for Change
If your teen wants to reduce sugar in her life and feel better, following are lifestyle changes that can make a world of difference. She’ll see changes in her mood, sleep, energy, focus, weight and health.
Nutrition
Review favorite foods she’s eating now and teach her to seek out healthier sugar substitutes
Educate her on reading nutrition and ingredient labels.
The fewer, more natural ingredients, the better
Pay attention to portion size as it can often be smaller than what she might expect.
Evaluate pre-made or packaged foods she typically eats, then seek out alternates with minimal simple carbohydrates or added sugar (same goes for hydrogenated fats).
Baking
Use bananas, all-natural applesauce, dates, and other fruits as sugar substitutes
Swap out processed ingredients like white flour and cereals for whole grain, high fiber versions
Snacks
Make it easy for your teen to snack on fruits and veggies
Swap out high-fat, high-sugar snacks for fresh, natural fruits and veggies
Leave a bowl or basket of fruit in a prominent place for quick and easy grab and go
Prep a healthy snack of fresh veggies or fruit and have ready at snack time
Swap out milk, yogurt and other “dairy” products (animal and plant-based) containing added sugar, with all natural, additive-free versions
Main Meals
Prepare and serve plant-based meals with healthy proteins and whole grains as the smaller portion “sides”. There are many great recipe websites with quick, healthy and easy-to-make meals
Reduce or eliminate as many pre-made, packaged, or fast foods as possible. Teach her eating healthy is a lifestyle and not a quick fix diet
Drinks
Greatly reduce, swap out or eliminate sugary sodas, waters, sweet teas, coffees, and energy drinks. Opt for water either plain or with natural flavors that appeal to your teen like cucumber, lemon or mint. Keep it cold and handy in a pitcher in the refrigerator.
Mindful Eating & Habit Change
Teach her to ask herself WHY she’s eating at non-mealtimes. If she’s not hungry, put it back and move on to do something else.
Replace mindless eating of sweets with non-food behavior
Go for a walk or get outdoors away from food and temptation
Read, journal, draw, play music, whatever is absorbing and enjoyable
Organize, clean room or other tasks that keep her mind, hands, and body busy
Encourage self-care and self-love
Sleep
Promote 7- 9 hours of sleep nightly
Consistent routine and bedtime help improve sleep quality
Acknowledge & Reward – Comment on the process, the actions, and the results, not on her and how good or bad she is
Your Role
As a parent or concerned adult, your role is important in her success. Not only can you educate and guide her in the ways mentioned above but you can also provide support in a variety of other ways.
The key is to offer support, not push it.
Her own internally motivated changes will be far more powerful and more likely to create lasting change.
Provide direction and then leave it up to her to take action and navigate the journey. Let her know you’re not judging, you believe in her, and you’re available to help when asked.
Be a hammock not a helicopter – be there to support and give comfort when needed, not buzz around her constantly telling what and what not to do
Don’t completely eliminate, restrict or hide sweets. It takes time to transition off a high sugar diet and break associated habits. Be patient and encourage her to take it gradually. Going “cold turkey” always ends up in a back-slide and giving up
Teach her to balance foods: 90-95% healthy, whole foods and 5-10% sweet or indulgent foods.
Join in and role model healthy eating
If you teen or college-age daughter is struggling with sugar and needs additional guidance and support, seek out the help of a trained professional.
A certified Health, Nutrition and Life Coach like myself can help her resolve sugar and eating challenges from a holistic approach. The result is a young woman who establishes deep and lasting changes for a happy and healthy life.
Contact me here for a free informational discussion on how coaching can help your teen.
You can also download a free copy of my Essential Solution Guide for weight and confidence here.