Is “Sugar Sobriety” for me?
Is Sugar Addiction Real? A Dietitian’s Guide
You’re not alone in wondering if you’re addicted to sugar. Sound like you?: “Why can’t I just have a little? Why do I always want more? Why do I feel out of control around sweets?” If that’s you, I hear you. And I want you to know—this struggle is more common than you might realize. A lot of my clients struggle with “food addiction.”
In this post, I’ll walk you through what science actually says about sugar addiction, why moderation feels so hard, and how to find peace with food again. My goal isn’t just to give you nutrition advice—it’s to help you take the shame out of the process and rebuild a healthier relationship with sugar, your body, and yourself.
Part 1: Is Sugar Addiction Really a Thing?
The word addiction is powerful. It conjures images of alcohol, drugs, gambling—things people go completely sober from in order to heal. But food is trickier. We need food to live. We can’t just quit eating. And sugar, in particular, is woven into our culture in ways alcohol or drugs aren’t. Think birthdays, holidays, coffee dates, office celebrations—it’s everywhere.
The science:
When you eat sugar, your brain releases dopamine, a “feel-good” neurotransmitter. That’s the same reward pathway drugs and alcohol activate—but here’s the key difference: sugar activates it at a much lower intensity.
Some animal studies suggest sugar restriction and bingeing can mimic addiction-like behavior, but human research is less conclusive. Most scientists refuse to label sugar as an addictive substance in the same sense as alcohol or opioids.
However, what is real is the experience of craving, losing control, and feeling shame—symptoms that look very similar to addiction when you’re the one living through them.
So, while the jury is still out on whether sugar addiction exists biologically, the struggle you feel around sugar is absolutely real.
Part 2: Why Moderation Feels Impossible
Let’s talk about why “just one cookie” often feels like an impossible ask.
1. Biology loves quick energy.
Your brain thrives on glucose (the form of sugar that fuels your cells). When you’re tired, stressed, or under-fueled, sugar becomes an irresistible quick fix. It’s not that you lack willpower—it’s that your body is literally hardwired to seek it.
2. The restriction-rebound effect.
If you’ve ever told yourself, “I’m not eating sugar this week,” your brain perceives scarcity. Scarcity intensifies desire. That’s why you might find yourself obsessing over sweets until you finally cave—and often eat more than you intended.
3. Habit loops.
If you always pair sugar with relaxation (dessert after dinner, chocolate during Netflix, ice cream after a hard day), your brain learns: sugar = comfort. These habits become automatic.
4. All-or-nothing thinking.
The idea that you must be either “good” (no sugar) or “bad” (ate sugar) keeps you stuck. This mindset fuels the binge-restrict cycle, which reinforces the very problem you want to escape.
Part 3: Why Sugar Sobriety Feels So Different From Alcohol Sobriety
If an alcoholic decides to quit drinking, society cheers them on. If you decide to stop eating sugar, you may get puzzled looks or even pushback: “Come on, live a little!” “It’s just dessert!” “Don’t be so strict!”
Here’s why sugar sobriety isn’t quite the same as alcohol sobriety:
You can’t avoid food. Alcohol can be cut out completely; food cannot. If you go fully sugar-free, you risk creating fear around food and isolating yourself socially.
Sugar is everywhere. Unlike alcohol, sugar shows up in everyday meals (yogurt, salad dressings, breads) and celebratory moments. This makes total abstinence incredibly challenging.
Abstinence doesn’t always work. For some, cutting out sugar reduces cravings. For others, it backfires—leading to stronger cravings and bingeing when sugar finally re-enters.
So the question becomes: how do you create a relationship with sugar that feels sane, balanced, and free of shame?
Part 4: Reframing Your Relationship With Sugar
Instead of asking, “How do I cut sugar out of my life?” a better question might be: “How do I take away sugar’s power over me?”
Here are the pillars of change:
1. Fuel your body consistently.
Many sugar cravings aren’t about sugar—they’re about hunger. If you’re skipping meals, under-eating carbs, or trying to “be good” all day, your body will eventually rebel with a sugar-seeking mission. Eating balanced meals with protein, healthy fats, and complex carbs actually reduces cravings.
2. Give yourself full permission.
It sounds counterintuitive, but telling yourself you can have sugar often lessens its grip. When food isn’t forbidden, it loses some of its allure.
3. Focus on satisfaction.
Trying to stop at “just one bite” when you’re still craving more sets you up for a rebound. Instead, choose a portion that feels truly satisfying and savor it mindfully.
4. Break the shame cycle.
Shame doesn’t stop overeating—it fuels it. Notice the voice that says “I’m weak, I can’t control myself” and practice replacing it with “I’m human, and my body is designed to want quick energy sometimes.”
5. Build new comfort rituals.
If sugar = relaxation, what else could fill that role? A warm bath, a walk outside, tea with honey, calling a friend—these create new habit loops that don’t always center on food.
Part 5: Practical Strategies
Here’s where science meets everyday life. Try experimenting with these tools:
The “Add Before You Subtract” Method
Instead of focusing on cutting sugar, focus on adding nourishing foods. When you eat enough protein, fiber, and healthy fats, sugar cravings naturally dial down.
The Delay-and-Redirect Trick
When a sugar craving hits, give yourself 10 minutes before acting on it. Sometimes the craving passes, sometimes it doesn’t—but this pause puts you back in charge.
The 80/20 Framework
Aim for balance, not perfection. If 80% of your diet is balanced, nutrient-dense meals, the 20% can include foods you love—even sweets—without guilt.
Put it on a Plate
Sit down, put the food on a plate, and really taste it. Mindfulness increases satisfaction, which helps you need less to feel content. This also allows you to visualize the actual quantity of foods you’re consuming.
Know Your Triggers
Is sugar most tempting when you’re stressed, lonely, or tired? Identifying the emotional drivers gives you power to address the root cause.
Part 6: What If You Do Want Sugar Sobriety?
Some clients truly feel best cutting sugar out. If you’re one of them, here are a few ways to do it sustainably:
Define your boundaries clearly. Does “no sugar” mean no dessert? No added sugar? No artificial sweeteners? Get specific.
Focus on abundance. Fill your diet with satisfying foods instead of obsessing over what you can’t have.
Prepare for social situations. Have a response ready for when someone offers you dessert. (Example: “No thanks.” No need to over explain yourself.)
Notice how your body feels. Pay attention to improvements in energy, digestion, or mood—these reinforce your choice without relying on willpower alone.
Part 7: The Shame Spiral and How to Escape It
One of the hardest parts of struggling with sugar isn’t the sugar itself—it’s the aftermath. The shame. The guilt. The voice that whispers, “Why can’t I get this right?”
Here’s what I want you to know:
Shame is not a strategy. It doesn’t help you change; it just keeps you stuck. The antidote is self-compassion. When you catch yourself in the spiral, try saying: “This is hard for me, and that’s okay. I’m learning. My worth isn’t defined by what I ate today.”
Shame feeds secrecy. Compassion fuels progress.
Key Takeaways
Sugar addiction isn’t officially recognized like alcohol or drug addiction, but the struggle you feel with cravings, loss of control, and shame is very real.
Your brain is wired to love quick energy, but restriction, habit loops, and all-or-nothing thinking make sugar feel more powerful than it really is.
You have options: some thrive with moderation, others with structured sobriety. The best approach is the one that feels sustainable for you.
Final Words
If you’re struggling with sugar, I want you to hear this loud and clear: You are not broken. You are not weak. And you are not alone. Your brain and body are doing exactly what they were designed to do. With the right tools, compassion, and support, you can break free from sugar’s grip—not by fighting against yourself, but by working with yourself.
And if you need someone to walk alongside you in this process? That’s what I’m here for. You don’t have to do it alone. BOOK AN APT WITH ME.
