The Science of Snacks: Why We Can't Stop Eating Them
Image Courtesy: AmRs1101 via Wikimedia Commons
Ever find yourself reaching for one more handful of crisps, only to realise the bag is almost empty? You are not alone. Scientists have found that added artificial sugars and fats in some of our favourite snacks are addictive.
Digestive biscuits, Walkers crisps, and Heinz baked beans, are just a few examples of ultra-processed foods. These foods are not naturally existing and are artificially produced to contain lots of additives, like artificial colouring and flavouring. Usually containing ingredients that are typically not found in our kitchen cupboards, they are created using a series of industrial and chemical processes. Is this why they are found to be so deliciously addictive?
In 2023, a group of researchers led by Dr Ashley Gearhardt at the University of Michigan, analysed 281 food addiction studies from 36 countries, and found that ultra-processed food addiction occurred in an estimated 14% of adults and 12% of children. A similar figure to the 12.9% of adults addicted to smoking in the UK, but is this enough to say that ultra-processed foods are as addictive as smoking, alcohol or drugs?
Research has shown that people who regularly eat ultra-processed foods have similar neurological and behavioural responses to those who suffer from addiction. This is partly due to the quick absorption of ‘rewarding’ ingredients by the body, similar features seen in common drugs of abuse.
The rewarding ingredients causing this addictive neurological response are typically refined carbohydrates (added sugars) and fats. Refined carbohydrates cause blood sugar to spike and suddenly crash releasing the blood-sugar hormone insulin. This interacts with dopamine (the reward hormone) activating reward-related regions in the brain. Fats enhance the texture and taste of food, stimulating the somatosensory reward region in the brain responsible for detecting the taste and texture of food. Together, the collective reward responses from both brain regions, amplifies the addictive potential of these ultra-processed foods.
This, inevitably, leads to a never-ending cycle of cravings and consumption. Similar to symptoms exhibited by someone with a diagnosed addiction to alcohol or nicotine. More extreme consequences caused by addiction, such as an increased risk of depressive and anxious behaviours, can also be caused by an overconsumption of ultra-processed foods.
A recent study involving over one million people has also shown that ultra-processed food is a contributing factor of the obesity epidemic. To combat this, additional taxing and warning labels on some of our favourite snacks warn us of the dangers of ultra-processed food, but is this demonising some of our day-to-day foods?
Abbey Sharp, a registered dietician and nutrition blogger, has taken a different approach to this fear-mongering surrounding ultra-processed foods that contributed to her eating disorder as a young adult. Her Hunger Crushing Combo technique involves combining two or more Hunger Crushing Compounds (like proteins, fibre and healthy fats) with a smaller ultra-processed snack. Creating a meal that is both emotionally satisfying and keeps us fuller for longer, providing a healthier way for us to enjoy some of our favourite snacks.