Sugar: real addiction or just a habit?

Guidelines recommend limiting added sugars to less than 10% of total caloric intake, ideally less than 5% (i.e., about 25g or 6 teaspoons). Average consumption in Western countries far exceeds these thresholds.

Sugar and the brain

Sugar stimulates the release of dopamine in the nucleus accumbens, the reward center. This mechanism is similar to that of addictive substances, but the intensity is much lower. The scientific community prefers to speak of "compulsive eating behavior" rather than addiction in the strict sense.

Where sugar hides

Added sugars are found in unexpected places:

• Industrial tomato sauces (10-15g/serving)
• Fruit yogurts (15-20g per pot)
• "100% pure juice" fruit juices (as much sugar as soda)
• Industrial sandwich bread
• Breakfast cereals (up to 40% sugar)

Strategies to reduce

1. Gradual reduction: reducing by 10% per week allows your taste buds to adapt
2. Read labels: identify the 56 different names for sugar (glucose-fructose syrup, dextrose, maltose, etc.)
3. Cook at home: the only way to fully control intake
4. Smart replacements: fresh fruit, spices (cinnamon, vanilla), dark chocolate > 70%
5. Get enough sleep: lack of sleep increases sugar cravings