In a world where treats like chocolate and sweets are our go-to comfort, a darker truth hides behind each sugary bite.

Research shows that when we indulge in added sugar, our brain’s dopamine system lights up, offering a fleeting rush of pleasure. But as quickly as that high fades, we’re left craving more—and that cycle can wreak havoc on both body and mind.

According to the American Heart Association, adults should limit added sugars to six teaspoons per day, yet most South Africans consume between 12 and 24 teaspoons daily, among the highest rates worldwide.

Murray Hewlett, CEO of Affinity Health, likens sugar dependence to addictive behaviours:

“Binge eating sugary foods mirrors substance abuse in both behavioral patterns and brain chemistry.”

Animal studies even suggest sugar can trigger bingeing, withdrawal, and cravings stronger than those seen with certain drugs. Functional MRI scans of humans echo these findings, showing that repeated sugar highs reinforce reward circuits, making it harder to resist that next cookie.

But the fallout goes beyond cravings and weight gain. Spikes in blood glucose can blunt emotional processing, leaving teens and adults alike feeling numb or irritable as their hormones and neurotransmitters struggle to rebalance. In people with type 2 diabetes, high sugar levels often coincide with low mood and anxiety.

A 2017 Scientific Reports study found that those consuming the most added sugar were 23% more likely to develop depression than low-sugar eaters. This link between our sweet habits and mental health is too strong to ignore.

The World Health Organization recommends reducing free sugar intake to <10% of total energy—and ideally <5% (≈6 tsp/day)—to mitigate both non-communicable diseases and mental health risk, World Health Organization (WHO).

Still, hope remains. Here are seven practical tips to curb your sweet tooth and protect your mood:

1. Cut back gradually. Reduce sugar in recipes by one-third—you’ll barely notice the difference.
2. Swap drinks. Trade sodas and sugary coffees for water, sparkling water with a squeeze of citrus, or unsweetened tea.
3. Embrace fruit. Reach for fresh, whole fruits—bananas, berries, or apples—to satisfy cravings naturally.
4. Check labels. Look for hidden sugars under names like dextrose, maltose, or syrups.
5. Boost flavour without sugar. To add depth, use vanilla or almond extract or warm spices like cinnamon and nutmeg.
6. Pair sweets wisely. Combine fruit or sweet treats with protein or healthy fats (nuts, yogurt) to slow sugar absorption.
7. Manage stress through regular exercise. Incorporate short walks, deep breaths, and adequate sleep to reduce emotion-driven snacking.

The sweet allure of sugar is hard to resist, but by making small, mindful changes, you can break the cycle, clearing your mind, stabilizing your mood, and safeguarding your health.

Source: IOL – Lifestyle