The Truth About ADHD and Sugar: Are We Addicted?
The results are in…
*SUGAR IS NOT ADDICTIVE*
Good news, fellow ADHDers! We are NOT addicted to sugar because sugar is NOT an addictive substance. Thanks for tuning in—see you next time!
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But seriously, sugar addiction is a hot topic (and we have a lot to say about it). Whether you’ve felt an uncontrollable pull toward sweets (maybe due to diet culture, undernourishment, using sugar as a coping tool, the list goes on) or heard friends, family, or partners share their own “sugar struggles,” I’m here to offer a fresh perspective on this tasty debate.
Let’s start with the basics… What the heck is sugar?
SUGAR / STARCHES / CARBOHYDRATES = GLUCOSE
In our bodies, all sugars—from fruits, grains, roots, legumes, veggies, sweets, and drinks—are eventually broken down into their simplest form: glucose. Glucose is a neat little ring-shaped molecule that gets absorbed from our bloodstream by our cells to create energy. In fact, about 45-65% of our energy comes from glucose alone. Wowee! Thanks, little molecule dudes!
While most of our cells can also use other fuels (like fats for long-term energy and even protein in an undesirable pinch), things get especially interesting when it comes to our BRAINS…
Our brains—neurodivergent and neurotypical alike—depend on glucose to function.
The brain requires a MASSIVE amount of energy (about 17% of our total needs) just to operate at its most basic level, and approximately 50-60% of the energy we get from carbohydrates (sugar, glucose) goes straight to fueling it. GLUCOSE is, quite simply, the brain’s primary and essential energy source.
Why all these metabolic facts? Beyond the FUN of learning about the body, these facts highlight a key point about sugar consumption:
Sugar, glucose, and carbohydrates are ESSENTIAL for your brain and body to function and thrive every day.
So, let’s dive into a bit of myth-busting around the “sugar addiction” concept…
“Doesn't sugar activate our brain and make us want more?”
Great question! Yes, sugar does activate our brain. It lights up the same receptors that are triggered when we get a hug, listen to a song we love, or receive the cutest little kisses from a puppy. When these receptors are activated, dopamine floods into our reward center. SCORE!
“But isn’t that the same way addictive substances, like drugs, work?”
Sugar certainly is rewarding, which can make it feel addictive (a totally valid experience!). However, when we look at the brain chemistry behind sugar, we don’t see the classic signs of addiction—like tolerance (needing more to get the same effect) or withdrawal (unpleasant symptoms when it’s absent). Sugar lights up our brains the same way that hugs, music, and puppy kisses do: they’re rewarding, but not addictive.
“So if sugar is rewarding but not addictive, then why do I feel out of control around sugar but not around hugs, music, or puppy kisses?”
The most straightforward answer? Diet and Wellness Culture. Let’s talk about diet culture’s favorite tool: RESTRICTION.
Compulsive eating of sugary or sweet foods is almost always a response to restriction— of those specific foods or of nourishment in general.
Sometimes, this restriction is mental or emotional…
Mental or emotional restriction might sound like:
"I shouldn’t have eaten that!"
"This is unhealthy, but I earned it!"
"Today is a cheat day, so I guess it’s ok!"
Or it might look like:
Eating in secret
Hiding “evidence” of having eaten a “bad” food
Eating “good” foods first to fill up before getting to what you really want
Other times, restriction is intentional or physical…
Intentional or physical restriction might sound like:
“I need to exercise to work off this pastry.”
“I don’t keep sweets in the house because I can’t control myself.”
“I’m only allowed dessert twice a week.”
“I eat sweets, but only the ‘guilt-free’ version.”
Or it might look like:
Avoiding food-related experiences and situations
Buying diet, lite, or sugar-free foods
Only eating dark chocolate because it’s “healthier”
Ouch… even writing these examples can sting. And none of us are immune to these restrictive thoughts or messages that surround us. It’s no wonder our society has such a complex and charged relationship with sugar.
So, how do you stop restricting and, in turn, stop feeling so “addicted” to sugar?
NEUTRALIZE sugar and sweet foods:
let go of “good” and “bad” labels, and see all foods as morally equal. When you feel neutral toward a food, it loses its power over you—it’s no longer so special or forbidden. As a result, you’ll feel less “out of control” around it.
Create ABUNDANCE and ACCESS to sugar and sweet foods:
when food feels scarce or hard to access, your brain goes into overdrive, pushing you to get it and to get as much as possible. Your brain needs to trust that sugary foods will be available and plentiful.
Practice UNCONDITIONAL PERMISSION with sugar and sweet foods:
allow yourself to eat these foods whenever you want and in the amounts you desire. Over time, your body will learn that it’s not in a famine, and you’ll feel less of that impulsive, compulsive urge that comes with rules and restrictions.
This, my friend, is a process called *habituation*.
I’M NOT RESTRICTING, SO WHY DO I KEEP BINGING ON SWEETS? ISN’T THAT ADDICTION?
As I mentioned before, sugar has always played a primal role in our survival. Back in the days of our hunter-gatherer ancestors, when feast and famine were part of life, finding sources of glucose in the wild was crucial for the energy needed to survive.
That’s why we have sweet receptors on our tongues and feel a rush of pleasure from sweet treats! Our bodies are hardwired to reward us, celebrating each small victory in the quest for survival. During times of hunger and scarcity, glucose was the fuel that got us through.
Now, let’s fast-forward to today—a completely different era in human history. Most of us are no longer hunters and gatherers, and those of us with food security aren’t constantly living through feast or famine cycles. Thanks to the “industrial revolution,” food is abundant. Yet, our “software”—our primal, squishy brains—hasn’t changed all that much.
What triggers our primitive survival brain the most? When we’re capital-H HUNGRY!
For ADHDers with subtle hunger cues—or anyone with endless screens and distractions—it’s easy to go from “a snack would be nice” to “I’M GOING TO EAT EVERYTHING IN MY F-ING KITCHEN RIGHT NOW.”
Undernourishment throughout the day is a common issue, and it’s actually a form of restriction—unintentional restriction. When we’re undernourished, that primal instinct kicks in, loudly demanding “WE NEED FAST-ACTING FOOD/GLUCOSE/SUSTENANCE RIGHT NOW.”
And we know a hungry brain only makes ADHD symptoms worse, which then makes it harder to nourish ourselves, creating a repeating cycle. (Check out our blog on the ADHD Eating Spiral for more on this!)
So, if you’re reaching for carbohydrate-rich, sugary foods, it’s actually a primal response. When we’re not getting enough fuel, our body’s wisdom says, “Hey! I want to live! Thanks!”
If you’re in this food cycle or have experienced it, we understand. We’re here to help, with resources and support to back you up. Check out our EATING WITH ADHD® NEURISHED MONTHLY MEMBERSHIP to join a community of non-diet ADHDers that 100% get it!
THE SUGAR VERDICT?
Sugar addiction—is it real? The verdict: we can’t be “addicted” to something essential for survival, especially when our brain’s primary fuel source is glucose (from carbohydrates and sugars). If your relationship with sugar feels shaky or “out of control,” that’s almost always due to some form of restriction, whether intentional or not.
It’s crucial to move towards food neutrality, create abundance and access, and practice unconditional permission with all foods. When you are experiencing more freedom, abundance, and peace with food, it holds less power, and its “forbidden” allure fades. When the allure fades, so does the feeling that gets associated with sugar addiction.
There you have it folx! Let us know your thoughts on this topic in the comments below!
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