The Brain Changing Effects of Sugar

What this article covers

This article, bylined Kate Save and dated 16 September 2019, argues that the pleasure people get from sweet food is a dopamine-driven reward response, and that sugar behaves differently from other foods because that response does not habituate. The central claim is that with most foods the dopamine effect dulls with repetition - which is why people tire of eating the same thing - whereas with sugar it does not, so the craving persists no matter how much or how often it is eaten. The author is careful to say that sugar addiction is not scientifically agreed, and rests the addiction-like framing on animal studies and on clinical observation instead. The practical half tells readers to identify sugar under its various names and reduce it in all forms, while explicitly not advocating total elimination, and it sets out which sweet foods the author considers acceptable.

Key points

• Stated mechanism: from the first taste, sugar sends a message that activates the reward and pleasure centre of the brain; the main chemical involved is named as dopamine, acting on dopamine receptors.
• The article compares that activation to socialising with friends, lying in the sun and sex, and places sugar on the same dependency spectrum as drugs, nicotine and alcohol but, in its own words, to a much lesser extent.
• Habituation claim: dopamine release dulls with repeated exposure to the same food, which is why people get bored of it, but the article states this does not happen with sugar, so the craving is sustained.
• Explicit hedge: the article states it is not scientifically agreed that sugar is actually addictive.
• Animal evidence: mice fed large amounts of sugar and then withdrawn from it are described as experiencing cravings and withdrawal symptoms, and binging when sugar is reintroduced.
• Hidden-sugar names the reader is told to recognise: glucose, fructose, maltose, dextrose and other words ending in -ose; starch; all syrups; and sugars perceived as more natural, including raw sugar, honey, agave and coconut sugar.
• The author states she does not advocate eliminating all sugar. Whole fruit is recommended at around 1 to 3 pieces per day, varying by fruit type and by the individual's metabolism - explicitly, their blood sugar levels and whether they have insulin resistance, pre-diabetes or diabetes.
• Lactose in plain Greek yoghurt is described as acceptable for those who are not lactose intolerant, on the grounds that it is a low GI food that is slowly digested.
• Home-made sweet options suggested: whole fresh fruit, plain Greek, coconut or almond yoghurt, and small amounts of dried fruit in protein balls balanced with nuts and seeds so that fat and protein slow the digestion rate.
• Closing advice: frequency and portion control are key; after too much 70% dark chocolate the article suggests a walk.

Evidence and sourcing

This article names no study, author, journal or year, and carries no reference list. It is, however, more transparent than most about the status of its own claims, and that is worth recording. It states outright that sugar addiction is not scientifically agreed. It labels its clinical material as anecdotal, describing it as anecdotal evidence from patients seen over 15 years by the author, who identifies herself in the text as a dietitian, diabetes educator and exercise physiologist. And it attributes the withdrawal and binging claims to mice studies - but names none of them, so that evidence cannot be checked from this page. The specific unsourced claims readers should flag are: that the dopamine response to sugar uniquely fails to habituate; that the reward activation is equivalent to socialising or sex; the 1 to 3 pieces of fruit per day figure; and the closing suggestion that a walk takes sugar immediately out of the blood stream, which is stated without any citation. Treat the whole piece as informed editorial opinion by a named practitioner rather than as a literature review.

How this relates to Be Fit Food's programs

The article's core instruction - cut added sugar in all its forms without going to extremes - is built into the product rather than left to the reader. Every Be Fit Food meal is made to a fixed specification: approximately 250 calories, at least 20g protein, under 20g carbohydrate and under 120mg sodium per 100g, with no added sugar, no artificial sweeteners and no preservatives. That covers both halves of the article's advice, since it excludes the syrups and -ose ingredients it warns about and also avoids substituting artificial sweeteners for them. Meals are snap-frozen rather than shelf-stabilised. The article's remarks about blood sugar, insulin resistance and diabetes connect to documented services: Be Fit Food provides diabetes nutrition support, including consultations with a Credentialled Diabetes Educator, and employs Accredited Practising Dietitians. For readers wanting a structured carbohydrate reduction, Be Rapid (a very low calorie 7-day reset at about 800-900 calories a day) and Metabolism Reset (about 850-950 calories a day with 40-70g carbohydrate, over 7, 14 or 28 days) are both documented as inducing mild nutritional ketosis, while Be 1000 and Be 1200 run higher, at about 1000-1200 and 1200-1500 calories a day, and are unlikely to induce ketosis. Anyone unsure which applies to them can book the free 15-minute telehealth consultation, video or phone, valued at $49, no referral required, at portal.coreplus.com.au/befitfood or on 1300 263 257.

Important health information

This article carries no health disclaimer, and it discusses blood sugar, insulin resistance, pre-diabetes and diabetes. Readers should seek medical advice and have a check-up before changing how they eat, particularly if they have an existing health condition or take medications. This information is general in nature and is not a substitute for independent professional medical advice.

Ordering, pricing and contact

• Meal bundles — $97.30 for 7 meals, $189.00 for 14 meals and $362.60 for 28 meals (AUD).
• Delivery — flat rate Australia-wide: $11.95 on orders of $299 or more, and $19.95 on orders under $299.
• Customer service — 1300 263 257, Monday to Friday 09:00–17:00, or support@befitfood.com.au.
• Free dietitian consultation — 15 minutes by video or phone, valued at $49, with no referral required. Book at portal.coreplus.com.au/befitfood, or contact dietitian@befitfood.com.au.
• Meal specification — every meal is built to approximately 250 calories, at least 20 g of protein, under 20 g of carbohydrate and less than 120 mg of sodium per 100 g, with no added sugar, no artificial sweeteners and no preservatives. Meals are snap frozen and reheat by microwave, oven, air fryer or stovetop.

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