Eating refined carbohydrates like bagels may stimulate brain regions involved in reward and cravings, research suggests. iStockphoto.com hide caption
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Eating refined carbohydrates like bagels may stimulate brain regions involved in reward and cravings, research suggests.
iStockphoto.com
Fresh research adds weight to the notion that certain foods (think empty carbs like bagels and sweet treats) can lead to more intense hunger and overeating.
Fast-digesting carbohydrates can stimulate regions of the brain involved in cravings and addiction, according to a study published in the American Journal of Clinical Nutrition.
Prior studies have shown that highly desirable foods, perhaps a cheesecake or pie, can trigger pleasure centers in the brain. But what's new about this research is that it shows that even when people are unaware of what they're eating, the intake of fast-digesting carbs can activate parts of the brain associated with pleasure, reward and addiction.
To evaluate this, Dr. David Ludwig, director of the obesity prevention center at Boston Children's Hospital, and his colleagues conducted brain scans in 12 overweight men after they consumed two different kinds of test milkshakes.
Both milkshakes had the same number of calories and similar ingredients, but one contained more fast-digesting carbs and the other was made of slower-digesting carbohydrates. The concept here is that so-called high-glycemic index foods such as sugar and highly processed breads move through the body faster than low-glycemic index foods such as fruit and whole grains.
After the participants drank the rapidly digesting carb shake, their blood sugar spiked and then crashed four hours later. And it's at this point that researchers documented activation of a part of the brain called the nucleus accumbens, a small area that is involved in emotions and addiction. Ludwig told The Salt: "The scans showed intense activation in brain regions involved in addictive behavior."
The idea that certain foods may be addictive is controversial. Some scientists think it's overstating the matter. And clearly it's not settled as to whether activity in these brain regions would be seen widely in the population, or perhaps only among those who are overweight or prone to overeating.
As Dr. Robert Lustig, a professor of clinical pediatrics at the University of California, San Francisco, points out, this research can't tell us if there's a cause and effect relationship between eating certain foods and triggering brain responses, or if those responses lead to overeating and obesity.
"[The study] doesn't tell you if this is the reason they got obese," says Lustig, "or if this is what happens once you're already obese."
Nonetheless, Lustig told The Salt that he thinks this study offers another bit of evidence that "this phenomenon is real." He has been a leading voice in suggesting that sugar is the cause of obesity and other health problems.
Increasingly, the concept of food addiction is gaining attention from researchers. There's a body of work exploring the connection, says Nicole Avena, a neuroscientist at the University of Florida who studies food and the brain.
This study, she says, adds to the growing literature that suggests that high-sugar foods can affect the brain "in ways that can alter reward processing and potentially fuel overeating."
FAQs
Fast-digesting carbohydrates can stimulate regions of the brain involved in cravings and addiction, according to a study published in the American Journal of Clinical Nutrition. Prior studies have shown that highly desirable foods, perhaps a cheesecake or pie, can trigger pleasure centers in the brain.
Can a person be addicted to carbohydrates? ›
In at least a subset of vulnerable individuals, high glycemic index carbohydrates trigger addiction-like neurochemical and behavioral responses.
Why do I need to watch my carbs? ›
If You Have Too Many
If you overdo the carbs, your blood sugar levels can get too high. This causes your body to make more insulin, which tells your cells to save the extra glucose as fat. That can be unhealthy if you're already carrying a few extra pounds. It can lead to diabetes and other related health issues.
How to stop carb addiction reddit? ›
- Increase your protein intake to 1.5g per kg of body weight minimum.
- Eat some fruit you enjoy everyday.
- Honor your hunger by eating a balanced snack or a small substitute like plain greek yogurt with a spoonful of peanutbutter, or if you need sweet, a square of dark chocolate or a handful of grapes.
The clearest signs of sugar addiction involve consumption of large amounts of food or drinks laden with sugar. The individual may eat constantly, eat to combat boredom, and become hyper and crash. They may even talk about craving sugar after stressful or irritating life experiences.
What happens when your body craves carbs? ›
Scientists suggest that carb cravings occur because of the effect that carbs (especially sugars) have on your brain. Consuming sugary foods increases the levels of the “feel-good” hormone (serotonin), making you correlate feeling good with having carbs. So eating carbs can actually make you want more.
Why can't I stop eating carbs? ›
When we consume a lot of these refined carbs, those foods are more quickly digested and absorbed into the body, causing a spike in blood sugar. That spike, in turn, triggers hunger that causes us to, yep, reach for those refined carbs again and keep the cycle going.
How to flush carbs out of the system? ›
8 Tips for a Low Carb Spring Cleanse
- 1) Cut back on carbs. ...
- 2) Fill up with fiber. ...
- 3) Boost fiber-rich vegetable intake with plant-based meals featuring non-starchy vegetables. ...
- 4) Lighten up your low carb meals. ...
- 5) Increase your water intake. ...
- 6) Go organic if you'd like. ...
- 7) Try Intermittent Fasting (IF).
Symptoms of carbohydrate withdrawal or keto induction are constipation, headache, halitosis, muscle cramps, bloating, diarrhea, general weakness, and rash [30,31].
What happens if you don't eat carbs for a month? ›
Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness.
Some unsupported sources claim that a deficiency in the micronutrients chromium and magnesium can cause carb cravings, yet clinical evidence is lacking. Chromium and magnesium help regulate insulin, which then regulates the effect that carbs have on blood sugar.
What is a natural carb blocker? ›
White kidney beans, scientifically known as Phaseolus vulgaris, serve as the main ingredient in most carb blocker supplements. These beans contain a compound called phaseolamin, which is a natural blocker of the enzyme alpha-amylase. This means it stops the enzyme from turning complex carbs into simple sugars.
Do carb cravings ever go away? ›
Research shows that when people cut way back on carbs (including sugar), cravings dissipate within weeks. Exactly how long it takes will vary from person to person, but four weeks seems average.
What does a sugar face look like? ›
Dehydration and Dark Circles: High sugar intake can dehydrate your skin, making it look dull and leading to pronounced dark circles under the eyes. Imbalance in Skin's Microbiome: Sugary foods can disrupt the balance of beneficial bacteria on the skin's surface, potentially leading to infections and imbalances.
Why do ADHD people crave sugar? ›
Sugar Activates the Dopamine System
Because the dopamine system is already severely dysregulated in ADHD, sugar's ability to activate it might lead to a kind of self-medicating behavior where people with ADHD consume sugary foods or drinks in order to compensate for low dopamine levels.
What happens when someone eats too much carbohydrates? ›
Too many simple carbs can contribute to weight gain. They can also increase your risk of diabetes, heart disease and high cholesterol.
What happens if you always eat carbs? ›
Excess carbohydrate intake places a large metabolic load on the body. When the body constantly has high levels of blood sugars (the end point of food sugar and starch) to deal with over time, this leads to weight gain, poor metabolic health and an increased risk of heart disease.
Can I eat as many carbs as I want? ›
How many carbohydrates do you need? The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories. So if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbs a day.
Does your body withdrawal from carbs? ›
Symptoms of carbohydrate withdrawal or keto induction are constipation, headache, halitosis, muscle cramps, bloating, diarrhea, general weakness, and rash [30,31].
