Cravings for processed food can occur throughout out lives, even though most of these foods are marketed to children and young adults. A new National Poll on Healthy Aging show that these cravings lead to irresistible urges for all ages. It’s not just children, because one of the biggest surprises to come out of the poll was that 13% of those aged 50 to 80 show signs of food addiction.
Food addiction can create persistent thoughts about specific foods and drinks. We are rarely driven to eat foods that are very high in fiber and low in calories. Instead, it’s the lure of sweets, salty snacks, sugary drinks and fast food. Cravings for processed food is an issue, in part, because they have high amounts of calories per bite. They often feature added sugar and/or high amount of fat. As a result, they cause strong activation patterns in brain areas associated with “reward” – – and this is part of the problem.
“When we feel rewarded, we want to return to those experiences, especially when we feel down,” explains Registered Dietitian Jill Woodward. “But this creates a cycle that can leave us feeling dependent on those foods to lift our mood.”
These cravings can take over our thoughts. And they distract us in ways that rob us of our time and energy. An additional problem is that it’s not comfortable to talk about food addiction. We rarely share our struggle with other. If you can relate, you should know – you are not alone!
Nearly one in four individuals in the national poll say they have urges to eat ultra-processed foods that are so persistent that they drown out other thoughts. And almost one in five said that despite trying to cut down on eating or drinking those items, they could not adjust their intake. This inability to adjust our behavior can cause serious health issues, especially because most individuals in the older age groups already have at least one chronic condition.
Food manufacturers often contend that addiction should be a term reserved for drugs of abuse only. But when foods are ultra-processed, they provide pleasure responses in the brain in the same way as other addictive substances. Cravings for processed food activate many of the same brain regions as tobacco, alcohol, and heroin. Our brain reward pathway help us initiate motivated behavior. This can interrupt other tasks and make us want get up and go after what we are craving. Problems arise when we have an unwavering drive for certain items and feel a loss of control.
Psychology professor Ashley Gearhardt is an expert on eating behavior and makes the case that addiction is most applicable term for this experience. “Just as with smoking or drinking, we need to reach out to those who enter unhealthy patterns and support a healthier relationship with food,” she explains.
The addiction scale used in the studies has a cut-off for problematic behaviors. This means that not all cravings are evidence of addiction. Addiction occurs as cravings begin to impact quality of life and lead to an inability to stop consuming particular items.
Studies suggest the main addictive qualities that apply to drugs do apply to ultra-processed food. This includes a compulsive desire to consume more, short-term mood effects, rewarding cycle that encourages more eating, and strong urges or cravings. In addition to these symptoms, food addiction involves feeling distressed about eating behavior several times a week.
As we may attempt to cut down on foods that don’t serve us well, we may encounter signs of withdrawal. In addition to feeling irritable, we may have repetitive thought patterns and notice negative self-talk. It is a frustrating experience. When we recognize we are failing to regulate our behavior, we may internalize our feelings. And this can tank self-esteem.
The results of several studies show that women seem to experience more cravings then men, especially those who are going through other life stressors, such as break-ups or menopause. Food addiction also appears to be higher in those who say they feel lonely and those who are struggling to lose weight, as well as those who have worse physical health in general.
Studies also show that those with other impulsive behaviors may be more prone to developing food addictions.
Losing weight is not easy. And ultra-processed foods make it even more challenging.
About 17% of men who are overweight struggle with food addiction symptoms, whereas only 1% of men who are at a healthy weight for their height say the same. In women, 34% hampered by symptoms are overweight compared to just 4% who are at a healthy weight.
These findings highlight the importance of re-defining our relationship with ultra-processed foods. They are widely available and difficult to ignore. The extent to which we feel lonely predicts craving strength. This suggests that processed foods may become a self-soothing habit to compensate for unmet social needs.
Addiction to ultra-processed foods is much more common in those who have fewer daily social contacts. For example, more than half of women (51%) and more than a quarter of men (26%) feel socially isolated and battle food addiction. In contrast, just 8% of women and 4% of men who have fulfilling social connections suffer from the same food addiction symptoms.
If you notice that lack of human interaction stokes your cravings, reach out to loved ones. Call a friend, message a relative. We tend to underestimate who wants to hear from us, as many don’t “want to bother” their social connections. Your social life matters, no matter how large or small your circle is. Be willing to take the first step to check on those you care about.
With more stress comes more cravings for processed food. Research suggests that when we complete the tasks that provide stress relief, we feel better and craving strength is reduced. But what activities actually work? Tried and tested methods include: moving your body in ways that provide a relaxing outlet, making sleep a priority, and addressing anxiety through breathwork or meditation. You can also spend more time among natural elements, because even hearing the sounds of nature can help us regain a calm disposition.
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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