Ultra-processed foods and sugar: could early exposure set us up for lifelong addiction?

Throughout my adult life, I’ve faced a number of addictions – alcohol, illicit drugs, and even an obsessive reliance on cycling to manage emotional turmoil. But one addiction remained constant and often went unnoticed: my addiction to ultra-processed foods and sugar. Only after more than 32 years did I realise the profound impact these foods had on my physical and mental health. This realisation led me to a question that I keep asking myself:

“Could ultra-processed foods and sugar, consumed from such an early age, be setting us up for a lifelong susceptibility to addiction?”

In this blog, I explore my personal journey, examine current evidence, and bring insights from key figures in this area – Dr. Georgia Ede, Dr. Jen Unwin, and Bitten Jonsson. Together, we will look at whether the addictive properties of ultra-processed foods could be laying the foundation for other addictions.

Early exposure to ultra-processed foods: setting the stage

Ultra-processed foods (UPFs) are engineered to be hyper-palatable, often containing high levels of sugar, preservatives, and unnatural chemicals. From a very young age, we are introduced to these foods – baby snacks, sugary cereals, and convenience foods – which activate the brain’s reward pathways. For me, these foods were a constant presence throughout my childhood. They weren’t viewed as potentially harmful; they were convenient, available, and considered normal, even used to celebrate a success.

Dr. Jen Unwin, a clinical psychologist and a leading figure in food addiction research, has often highlighted the potential long-term effects of early exposure to UPFs. At a recent conference in May 2024, Dr. Unwin spoke about how the consumption of ultra-processed foods from infancy can alter developing brain reward systems, creating a “priming” effect that increases vulnerability to addictive behaviours later in life¹. This insight resonates deeply with my own experiences; my early exposure to sugar seemed to pave the way for future dependencies, each more harmful than the last.

The dopamine trap: how UPFs affect the brain

To understand why UPFs might be a gateway to further addiction, it’s important to understand how they interact with our brains. Foods high in sugar and refined carbohydrates cause a rapid release of dopamine – the neurotransmitter associated with pleasure and reward. Dr. Georgia Ede, a nutritional psychiatrist known for her work connecting diet to mental health, has written extensively about how ultra-processed foods hijack our natural reward systems². She advocates for a low-carbohydrate, whole-foods diet to protect brain health and reduce the likelihood of addiction.

In my case, the high I got from sugary foods became a coping mechanism, one that felt as compulsive as the drive to drink alcohol or push myself to extreme physical limits. The link between sugar and dopamine was strong enough that I found myself chasing similar feelings in other, more dangerous ways.

Bitten Jonsson: sugar as a gateway drug

Bitten Jonsson, a fellow registered nurse and addiction specialist, has spent over 25 years helping people overcome sugar addiction. She refers to sugar as a “gateway drug” – a term typically used in relation to substances like cannabis but equally applicable to sugar due to its effect on the brain³. Jonsson points out that sugar and refined carbohydrates trigger cravings similar to those induced by alcohol or nicotine. Her work focuses on treating sugar addiction as a foundational issue, addressing it before it potentially leads to further substance use or behavioural addictions.

Reflecting on Jonsson’s work, I can see the parallels in my own experience. The cravings for sugar that started when I was a child eventually manifested in other areas of my life, including alcohol in my teens and twenties, and then a compulsive need to exercise. Each time, I was seeking out that same dopamine hit, the rush that I’d first learned to crave through my childhood diet.

Shared neurobiology: the addiction overlap

The idea that ultra-processed foods could be setting us up for other addictions is supported by growing evidence. The Yale Food Addiction Scale (YFAS), developed by Dr. Ashley Gearhardt and her team, uses criteria similar to those for diagnosing substance use disorders to identify food addiction. Research using this scale has shown that individuals with food addiction often exhibit neurobiological changes in accordance with those seen in people addicted to substances like drugs or alcohol⁴. The overlap in neurobiology suggests that ultra-processed foods aren’t merely unhealthy, but may in fact be setting up the pathways that make us more susceptible to addiction.

A personal reflection: my journey through addiction

Looking back, I see how ultra-processed foods shaped my behaviours and my relationship with reward. When I was a child, reaching for a sugary treat was both normalised and comforting. As an adult, that instinct to seek comfort and reward through consumption persisted, but the objects of my addiction evolved into alcohol and intense physical activity. It wasn’t until recently that I confronted my relationship with UPFs that I understood the depth of my dependency.

Dr. Jen Unwin’s work has also focused on the benefits of eliminating these addictive foods to break the cycle. By adopting a low-carbohydrate, nutrient dense diet, she suggests that individuals can better manage food cravings and prevent the slide into other, potentially more harmful addictions¹.

Implications for healthcare professionals

The idea that ultra-processed foods could be a gateway to other forms of addiction has significant implications for public health. Healthcare professionals, particularly those in mental health and general practice, must understand the role of diet in addiction vulnerability. It’s not enough to consider sugar and ultra-processed foods as mere contributors to physical ailments like obesity and diabetes; we must recognise their potential role in setting the stage for broader addictive behaviours.

Bitten Jonsson advocates for early intervention through the education of parents about the risks of UPFs and reducing sugar intake in children. This approach could help prevent the initial neuroadaptations that lead to addiction susceptibility, making a significant difference in the lives of future generations.

Managing ultra-processed food addiction

Addressing ultra-processed food addiction may require adopting methods used for other substance use disorders. Dr. Georgia Ede also promotes dietary intervention – specifically, moving towards a whole-food, low-carbohydrate diet —as a practical strategy to manage addiction triggers and improve mental health².

In my ongoing journey, breaking free from ultra-processed foods has been challenging but ultimately rewarding. Reducing my dependence on these foods has given me greater clarity, improved my mental health, and helped me confront other addictive behaviours head-on.

Could UFPs be a gateway to other addictions?

Could ultra-processed foods and sugar, consumed from an early age, be setting us up for a lifelong susceptibility to addiction?

Based on my experience, the answer seems to be a likely “yes.”

The early exposure to these foods primes our brains for an addictive response, creating patterns that extend beyond food and into other areas of life. These insights underscore the importance of treating ultra-processed foods and sugar as more than just unhealthy ingredients. They are potentially powerful catalysts for addiction, and recognising this could make a significant difference in public health and individual wellbeing.

References

1. Unwin, J. (2024). A Summary of the Food Addiction Article featured in the Telegraph. Combe Grove. Retrieved from https://combegrove.com/health-andwellbeing/2024/food-addiction-article-telegraph/

2. Ede, G. (2024). Diagnosis Diet: Nutrition Science Meets Common Sense. Retrieved from https://www.diagnosisdiet.com

3. Jonsson, B. (n.d.). Sugar Addiction. Bittens Addiction. Retrieved from https://www.bittensaddiction.com/en/

4. Schulte, E. M., Gearhardt, A. N., & Linardon, J. (2024). Ultra-Processed Foods and Mental Health: Where Do Eating Disorders and Food Addiction Fit In? Current Addiction Reports. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11206753/