Have you ever…

…opened a bag of chips, promising yourself just one handful, only to realize you’ve eaten half the bag before you even noticed?  Or maybe you told yourself you are going to cut back on sugar, yet find yourself reaching for another cookie despite your best efforts.

You’re not alone.  

Some foods are scientifically designed to be incredibly addictive, and resisting them is far more complicated than just “having more willpower.”

The Science of Food Addiction

Certain foods – especially those ultra processed foods that are high in sugar, fat, and salt – trigger incredibly powerful responses in the brain, similar to the way addictive drugs do.  When you eat these foods, your brain releases dopamine, the same “feel-good” neurotransmitter associated with pleasure and reward.  Over time, repeated exposure to these hyper-palatable foods can rewire your brain’s reward system, making you crave them more and more.

In fact, studies have shown that highly processed foods can lead to behaviors similar to drug addiction, including intense cravings, loss of control, and withdrawal symptoms when trying to cut back.  This is why simply telling yourself to “eat less junk food” often doesn’t work—your brain has been hijacked.

And it’s not just the taste.  Food companies have spent hundreds of millions of dollars to get just the right flavors and textures to keep you eating and snacking all day long.  Even the sound.  They call it “sonic branding.”   Think about the sound when you open a soda or a can of Pringles.  Yes, it’s all part of the plan to keep you coming back for more and more.

This video does a good job explaining why we can’t stop eating certain foods:

What foods are most addicting?

Broadly, most ultra processed foods have been engineered, designed and formulated to be highly addictive.  Are there certain foods that are more addictive than others?  Several years ago, the University of Michigan conducted a study and released a list of the most addicting foods.  Any guesses?

Here are some at the top of the list!

1. Pizza – the combination of gooey cheese, processed meats, and refined carbs makes it a perfect storm for overindulgence.
2. Chocolate – who can resist the sugar and fat combo in your favorite candy bar?  Hershey’s, Snickers, Reese’s, KitKat, Twix, M&Ms – so many to choose from.
3. Potato chips – crunchy, salty, and often coated in artificial flavoring.  The textbook example of an addictive food.  They’re designed to be eaten in large quantities, with just the right combination of fat and salt to guarantee you will always lose the bet of “betcha can’t eat just one.”
4. Cookies – refined flour and sugar rapidly spike your blood sugar.  The inevitable crash causes you to crave more.  Crispy on the outside and soft and chewy on the inside, they are there to comfort you when you are sad or stressed.  And they are easy to grab when you need one (or five).
5. Ice cream – the combination of sugar and fat makes it incredibly rewarding for your brain. “Just one” spoonful quickly turns into three, then five and, before you know it, the ice cream pint is half empty.
6. French fries – the satisfying salty crunch followed by a soft, fluffy inside creates a sensory experience that our brains love.  Plus, it is easy to mindlessly overeat them.  And who can resist fries paired with a loaded greasy burger or when you are enjoying a meal out with friends?
7. Cheeseburger – the mix of salt, fat, and refined carbs in the bun make this convenience food hard to resist.  Available on just about any street corner with a quick trip to the drive thru.
8. Soda – one of the most dangerous forms of sugar because it bypasses your body’s normal satiety signals.  Sodas, energy drinks, and even many flavored coffees deliver an instant hit of sugar, leading to a rapid spike in blood sugar levels—followed by that inevitable crash that makes you crave more.

No big surprises here, right?!

Are you shocked that no vegetables made the list?

Shouldn’t we just use our willpower to refrain?

You may be tempted to beat yourself up and say, “I just need to be more disciplined and eat less of these foods.”  But these addictive foods operate on a deeper, neurological level.  And willpower alone is often not enough.  Why?

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  Your brain is wired for reward.  When you eat these foods, they light up the reward centers in your brain and this can be too much for your willpower to overcome.  This is the same reason smokers or drug users have a difficult time kicking the habit.  Your brain needs more, and this is one of the reasons you just can’t walk by the cookie table or candy jar without taking one.
• Your body craves the quick energy fix.  Ultra processed foods digest quickly.  They enter your bloodstream almost immediately, causing your blood sugar to spike.  This gives you a burst of energy and releases dopamine (the brain’s reward chemical).  But here’s the problem – that sugar rush doesn’t last.  Within an hour or two, your blood sugar crashes, leaving you feeling sluggish, irritable, and craving another quick fix.  This cycle of spike-crash-crave-repeat keeps you reaching for more processed foods.  On the other hand, if you embrace eating REAL food, it provides steady lasting energy without the extreme dopamine spikes.
• They’re everywhere.  These foods are in every grocery store, convenience store, vending machine, and most restaurants.  And the advertising is relentless.  They are pre-packaged and ready to eat (no cooking required) and are available 24/7.   You can even have them delivered to your door with a few clicks on your phone.  No need to leave the sofa.  Plus, they are at every get-together and celebration.  They are even the norm in most schools and churches.

Even if you want to eat less of these foods, these are some extremely strong forces working against you.

So, what are we supposed to do?!

Don’t worry, hope is not lost — there is a way out of this!  And you guessed it…the key is REAL FOOD!

Here are some specific tips:

• Out of sight, out of mind.  If these addictive foods are not easily accessible, you’re less like to eat them.  It’s important to control your environment wherever possible.
• Plan, plan, plan!  Plan your meals and snacks so you don’t have to try to rely on your willpower to avoid the ultra-processed foods during the day.  Don’t let yourself get stuck without healthy options while out and about in the processed food paradise we live in.
• Start your day with a better breakfast!   Nourish your body with REAL food in the morning.  Don’t trigger those brain reward centers first thing in the morning, or your brain will be begging for more of the addicting foods all day long!
• Manage your stress, sleep, steps and strength!  Stress increases cravings for comfort foods.  Poor sleep increases hunger hormones and makes cravings stronger.   On the other hand, exercise gives you a natural dopamine boost, stabilizes blood sugar, and reduces hunger hormones.  Walking for 10 minutes after your meals can be a life-changing habit!
• Enjoy your favorite foods – using REAL ingredients!  The more REAL food you enjoy, the less room you will have for the ultra-processed, addicting foods.  As you do this, your cravings will change.  Please trust us on this.  We have experienced it ourselves and seen it with many others.  Of course, you will still have occasional cravings for chocolate or ice cream, but you will notice that just a few bites will satisfy!

The BEST news is you don’t have to give up all those foods.  Here are some ways to enjoy them while keeping it REAL!

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  Pizza.  Check out our coaching tip on enjoying healthy pizzas.  You can even use veggies as your crust like in the Cauliflower Pizza Crust, Mini Eggplant Pizzas, and the Zucchini Pizza Boats.
• Chocolate.  Read our coaching tip on how to enjoy chocolate healthfully.  And instead of reaching for a candy bar for a quick chocolate fix or after dinner sweet treat, try the Chocolate Peanut Butter Cups, Snickers Inspired Stuffed Dates, Turtle Pecan Delights, or the Brownie Batter Dessert Hummus.  Or simply enjoy a piece of your favorite dark chocolate!

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  Potato chips.  Try the Salt & Vinegar Roasted Sweet Potatoes, Kale Chips or Beet Chips.  Or try air-popped popcorn for your crunchy, salty snack.  Keep in mind some store-bought chips are better than others – look for simple ingredients (like potatoes, avocado oil, sea salt).  You can buy chips with 3 simple ingredients!
• Cookies.  For a healthier cookie, try the Smarty Pants Chocolate Chip Oatmeal Cookies, Chunky Monkey Breakfast Cookies, Almond Molasses Cookies, or the Just Right Nutty Cookies to satisfy a sweet craving.  Yes, they have some sugar, but much less than the ones you will find at the store.

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  Ice cream.  Read our coaching tip about Nice Cream.  And try the Pina Colada Banana Ice Cream, Chocolate Banana Ice Cream, Mixed Berry Banana Ice Cream, or the Peanut Butter Turtle Parfait.  Some store-bought ice creams are better than others – the one we buy includes only 4 ingredients.  Just be mindful of portion sizes!
• French fries.  Our son’s favorite is the Parsnip Fries – he requests them every year on his birthday.  And other favorites include the Sweet Potato Curly Fries, Herb Parmesan Carrot Fries, Chile Kohlrabi Fries, or the Loaded Mexican Sweet Potato Fries.  Enjoy them with a healthy burger!

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  Cheeseburger.  Using quality meat and other REAL ingredients results in a burger that is way better (taste and health) than fast food.  Try the Jalapeno Burger with Pineapple Salsa,  Rosemary Swiss Burgers, or the Dominican Inspired Burgers.  Or enjoy a “burger in a bowl” like the Banh Mi Burger Bowl or the Need a Napkin Burger Bowl.  You can even go vegetarian with options like the Mediterranean Veggie Burger Bowl, Black Bean Burgers, or the Portobello Burger.
• Soda.  Consider this…it might just be the bubbly you are craving — try the Healthy Soda Pop or the Red, White & Blueberry Spritzer.  Or check out our collection of mocktails.   You can also find an increasing selection of sparkling water with natural flavors at the store – this can be the ideal solution to eliminate your soda craving.

If you know someone who may be struggling with an addiction to ultra-processed foods, encourage them to make a change before the health consequences catch up!

As always, we will continue to provide coaching tips and ideas on Eat REAL America to help you conquer food addictions with REAL food alternatives!

Have you or someone you know ever struggled with food cravings?

What strategies have helped the most?