Understanding Sugar Dependence in Trauma Recovery

Source: Farknot / Envato

Sugar dependence is a widespread problem in modern societies—but it’s even more common in people with complex trauma. As we work to resolve trauma, the often forgotten or missing piece is how sugar plays a role in depression, mood, and pain.

In studies involving animals, sugar has been found to cause more symptoms than necessary to qualify as an addictive substance. Research data has indicated a significant overlap between the intake of added sugars and effects similar to those of drugs, such as bingeing, craving, tolerance, withdrawal, cross-dependence, and reward (DiNicolantonio et al., 2018).

Evidence from both animal and human studies shows notable parallels and overlap between the effects of drugs of abuse and sugar in terms of brain neurochemistry and behavior.

A compelling body of research shows that added sugar meets the four criteria set by the public health community as necessary and sufficient for substance regulation: abuse, toxicity, ubiquity, and externalities (Lustig, 2020).

How trauma can lead to sugar consumption as a coping mechanism

Cortisol is a stress hormone dysregulated by traumatic events. It is responsible for raising blood sugar levels to give us our get-up-and-go feeling. But in response to complex trauma, cortisol is often low and cannot raise those blood sugar levels. This often leads to sugar cravings and in turn, eating lots of sugar and refined carbs. Over time, this results in labile blood sugar and symptoms of irritability, shakiness or feeling like rubber, or dizziness. This is called reactive hypoglycemia and underlies the ups and downs we call mood lability, when in fact, it may be a blood sugar imbalance.

Our sugar intake leads to inflammation in the body. We may or may not feel this low-burning fire. If we have pain, we have inflammation, but we can have inflammation and not yet feel it as pain. Inflammation, in turn, disrupts cytokines and immune function and depletes serotonin and other neurotransmitters. Thus, the cycle of mood, depression, and pain continues. Giving up refined sugar does not mean we cannot enjoy the sweetness of life and foods; read on to learn why and how to give up sugar.

The 7 signs of sugar dependence

The addictive effects of sugar consumption activate the brain pathways that respond to natural rewards, which are also activated by addictive drugs. Sugar releases opioids and dopamine, which suggest its addictive potential. These behaviors are then related to neurochemical changes in the brain that also occur with addictive drugs (Avena et al., 2008).

If you have an addictive relationship with sugar, you may find yourself suffering from one or more of these 7 symptoms:

• Craving sweet things even when you’re not hungry
• Nibbling on sweet treats to soothe yourself whenever you’re upset
• Needing to eat frequently, sooner than every 3 or 4 hours
• Eating sugar compulsively even though you know it’s not good for you
• Experiencing major fluctuations in your energy throughout the day
• Feeling irritable, shaky, or dizzy between meals
• Becoming extremely fatigued after eating

Just because you are giving up refined sugar, it does not mean you need to give up all sweet foods. In fact, I highly recommend substituting healthy alternatives to sugar into your diet. That way, you’ll be much less likely to backslide or give in to temptation over time.

Source: alexandraanschiz / Envato

Alternatives to Sugar

Here are some of the most popular of all the tried-and-true sugar alternatives that I recommend my clients add to their diets:

• Smoothies sweetened with stevia are an alternative to sugary treats.
• Unsweetened cocoa powder with stevia/homemade stevia-sweetened chocolate candy are alternatives to chocolate with sugar.
• Honey or maple syrup are alternatives to cane sugar.
• Hot cocoa sweetened with stevia and real whipped cream is an alternative to chocolate bars with sugar.
• Raw fruit is an alternative to fruit cocktails.
• Green juice is an alternative to fruit juice.
• Mineral water flavored with frozen fruit and stevia is an alternative to soda.
• Herbal tea over ice is an alternative to premade iced tea.
• Plantains make an excellent addition to the starchy carbohydrate repertoire when eliminating sugar or wheat from one's diet.

You can find more recipes with healthy sugar substitutes in my book Eat Right, Feel Right.