Am I addicted to carbs?

Has that question ever crossed your mind? Maybe it’s not even the carbohydrates themselves, but sugar?

Back when I was deep into a strict diet and pushing myself through an intense running and workout routine, I noticed a pattern: I’d constantly go overboard on carbs, but mostly sweets. It didn’t feel like a lack of willpower. It felt like an addiction. I remember thinking, “There’s no other explanation. I MUST be addicted.”

I had seen all of the headlines. I had read the studies comparing how a rat’s brain lights up in response to sugar the same way it does with cocaine. At the time, that comparison didn’t feel far-fetched at all. It made sense to me. So, I doubled down on restriction. If I was addicted, the logical solution seemed to be total abstinence.

But every time I tried to eliminate carbs or sugar entirely, it would backfire. Eventually, I’d find myself overeating them. The cycle would repeat itself, not only reinforcing the belief that I truly was addicted, but also cementing my feelings of guilt, shame, and failure. Here’s the truth: I wasn’t addicted, and chances are, neither are you.

My Birthday - 2019, excited to enjoy my "off-limit" cake!

There are actually several reasons why we feel like we’re addicted to carbs or sugar and none of which involve true physiological addiction.

So, what’s really going on?

1. Restriction creates obsession.

When we label certain foods as “off limits,” we tend to fixate on those foods. Our brains crave what we tell ourselves we can’t have.

2. Highly processed foods hijack hunger signals.

Most processed foods that trigger cravings are low in fiber, water, and nutrients. These are key elements that help signal fullness to the brain. Without them, we can eat large amounts and still not feel satisfied, leading us to keep going back for more. (Ever find yourself devouring an entire bag of a chips, but somehow not full?!)

3. Carbs boost the feel-good chemical in our brains.

Sweet and starchy foods help boost serotonin - the "feel-good" chemical in our brain. If you're low on energy, stressed, or emotionally depleted, your brain may crave these foods as a way to self-soothe. If we come home from a bad day and want to head straight for the cookies in the pantry - this can be part of the reason why!

4. Food is engineered to be irresistible.

Food scientists create the perfect combinations of sugar, salt, fat, and texture to keep us coming back for more. This “bliss point” is designed to maximize pleasure and override our natural satiety cues.

So… what can we actually do about it?

The first and most important step in changing any behavior is building awareness. One way to build awareness is to journal.

I know, I know… journaling might sound a little “woo-woo” or outside your comfort zone, but it is an incredibly effective tool for identifying patterns in your cravings, mood, and habits.

If you’ve ever felt like you’re addicted to carbs or sugar, I encourage you to take a step back and get curious, not judgmental.

Start by journaling your mood and cravings for 7 days.

Track what you’re craving, how strong the urge is, how you’re feeling emotionally and physically, and how you respond. Over time, you may begin to notice patterns or triggers that you’ve never seen before!

To make it easy, I’ve created a free 7-Day Mood & Craving Journal that you can download below. Give it a try—you might be surprised at what you discover.

Take Care,

Allyson

7 Day Mood Craving Journal.pdf

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