The combination of salt, fat and sugar found in processed foods triggers our brain to crave them, much the same way one becomes addicted to drugs or alcohol.
Today we have more knowledge than ever about the workings of nutrition and metabolism. Simultaneously, however, more consumer food choices undermine our overall health. Marketing messages make many of today’s foods seem healthier than they are. We often hear that any food or drink can be “part of a well-balanced diet.” It’s all about moderation, ad campaigns tell us. Although this message may relieve our guilt in enjoying a particular product, the claim ultimately misleads us.
No food or beverage that is simply a vehicle for empty calories (as well as sugar and unhealthy fats) will promote a healthy diet. We may choose to eat one of these nutritionally empty items, but we need to be honest with ourselves: the choice doesn’t support our health or weight loss goals. In fact, for many people it can sabotage their efforts from the outset. Sometimes when we eat, say, a piece of pie at our family’s holiday dinner, it can be a consciously made exception for the special occasion. Other times, however, that choice can lead us down a slippery slope. We may, for example, be tempted to justify other indulgences throughout the entire holiday season and gradually erode any progress we’ve made. More significantly, however, we perpetuate the physically addictive hold these foods can have on our bodies.
The combination of salt, fat and sugar found in processed foods triggers our brain to crave them, much the same way one becomes addicted to drugs or alcohol. Processed food trips the pleasure circuits in our brain, and the association sticks with us. Especially alarming studies demonstrate that the more often we eat these foods, the larger amount we need to eat to be satisfied.2 So, when people say they can’t stop eating something, there’s physiological truth to the statement. For many people, it can be next to impossible to exercise moderation with these foods. These foods are literally designed to keep us hooked.
David Kessler’s fascinating book The End of Overeating provides an interesting look behind the curtain of food design. When you understand the incredible amount of thought and research that goes into creating your favorite flavor of potato chip, cookie, snack food, or meal at your favorite restaurant, you begin to see how futile the idea of eating these foods in moderation may be.
It’s rare, as Kessler explains, to have strong cravings for whole foods such as plain vegetables, fruits, meats or dairy products.3 To make you crave foods, it takes the right formula of added salt, fat and sugar. These “hyperpalatable” foods are designed to go down easily, with just a few chews, so it feels like you haven’t eaten as much. John Haywood, a restaurant consultant, explains that “processing creates a sort of ‘adult baby food.’” The ingredients are designed to provide pleasure and make you want to come back for more. It would be very difficult to eat 4,000 calories of lean meat, vegetables and fruits. However, it’s easy to consume that many calories without realizing it when the food is processed for you.
What’s more, telling yourself you’ll just have a few chips or a spoonful of ice cream can backfire. Having a small amount of an addictive food causes something called priming, much like the response when an alcoholic has just one taste of alcohol. As Kessler explains: “When we’re hungry, almost any food can have a priming effect… But in the absence of hunger, only highly palatable foods are likely to spark further eating.” Scientists are still pinpointing the specific mechanisms at work, but some people appear to be more vulnerable to food addiction. It’s likely a matter of our brain’s biochemistry. Addiction to foods such as chips, crackers, sweets and coffee drinks has a lot to do with how they make us feel. Some of us experience a bigger reward, and the more we learn to rely on certain foods to create those feelings, the stronger the addiction becomes. The promise of moderation can be a trap for perpetuating addiction — and our ongoing struggle with healthy eating.
Know yourself & own your choices
At this point you’re probably wondering, “Is this the end of pizza, cake, cookies and other indulgence foods?” While navigating moderation can always be risky, each of us must come up with our own personal approach to this question. Knowing what foods tend to trip us up is key. Likewise,understanding the circumstances (e.g., emotional stress, social eating) that are likely to push us past moderation into overindulgence is critical. When you do an honest assessment of your eating patterns, you will likely see where moderation can work for you and where it can’t. Maybe you’re able to have a piece of cake at your cousin’s wedding and end the night no worse for the wear. However, hitting the vending machine after a contentious meeting at work can send you on a weeklong downward spiral.
Some of us, in fact, benefit when we choose to take a long-term break from all or nearly all indulgence food. It gives our bodies time to reset and our sense of taste the chance to resensitize itself to the pleasures of whole foods. With this extended break, physical cravings wane and emotional associations dissipate. Sometimes, we simply need to give ourselves the chance to relearn that we can be fully satisfied with real food.
It’s also key to seek out support during stressful or otherwise vulnerable times (e.g., holiday season). Acknowledging that you’re prone to a cascade of emotional and physical cravings after eating certain foods shouldn’t be seen as a sign of weakness. On the contrary, it reveals powerful self-knowledge and commitment.
That said, there are the holidays, get-togethers, date nights and other special occasions when we may choose to eat something we normally wouldn’t in the interest of our healthy eating plan. The key is to fully own each and every food choice. There’s no such thing as “cheating” when it comes to a way of life. Each decision directs our journey. When we make a conscious choice, we can put it in a big-picture perspective that encourages us to see and own all of our decisions. Think of it this way: You may eat about four meals a day. That’s 28 meals per week. If a couple of those meals fall outside your ideal list of choices each week, it’s not a huge deal in the greater scheme of things. A healthy diet is much like investing. The more often you can deposit money and avoid withdrawals, the faster you’ll build a healthy savings. The more often you eat what you should and avoid what you shouldn’t, the faster you’ll attain optimal health.
Summary
– Moderation when it comes to processed foods is more complicated than it sounds.
– The message that any food or beverage can be “part of a balanced diet” can mislead us and sabotage our weight loss efforts.
– Food addictions have physiological as well as emotional roots.
– It’s important to recognize that there may be foods we should simply avoid.
Reflection Point
– What indulgence foods are the hardest for you to eat in moderation? What typically happens when you eat these foods? How much do you eat? How do you feel? Where and when do these foods tempt you the most?
Action Items
– Define your own sense of moderation. Put that in the perspective of a 28-week meal plan and a daily calorie goal.
– Create your own “smart packs” for midday snacks with healthier, whole foods like nuts, hardboiled eggs, fruits and vegetables.
– Formulate a strategy for events that you know will challenge you with certain foods. If you’ll be attending parties, weddings, or holiday dinners, make a plan of what you will eat and
what you won’t.
– Bring a friend or family member along when grocery shopping for motivation and accountability.
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