Might As Well Face It, You're Addicted to Carbs

The shame of it.

Purchasing the PARTY-sized bag of Smartfood from the corner store after dinner. Plopping on the couch. Clicking on Suits. Offering 2–3 pieces to Charlie, our mackerel tabby. Offering a bowl to my dear hubby, but hoping he would decline. He usually did.

And eating ⅔ of the bag before rolling up to bed an hour later.

No party. No portion control. No self-control.

Before learning to eat clean low-carb, I estimate I would routinely inhale 7 servings, about 100 carbs. Don’t get me started on the seed oils and utter lack of any nutritional value.

This, only an hour after dinner!

What was dinner? Pasta with a sprinkle of meat.

Can anyone relate?

Wait.

No. I shan’t ask. Don’t want to embarrass anyone. But if you would have raised your hand, read on.

All carbohydrates, including the big kahuna of all carbs, sugar, are ubiquitous in modern diets.

And.

They are insanely addictive.

Eating carbs triggers powerful cravings, much like other addictive substances such as nicotine and illegal drugs.

Want to break free from the cycle of cravings and overconsumption? Recognize sugar and all her carb pals as the feel-good drug they are.

Overeating? It’s not you. It’s the carbs.

Research has shown that carbohydrates, especially refined sugars, have a potent effect on the brain’s reward system. Sugar causes a rapid release of dopamine, a neurotransmitter associated with pleasure and reward. The effect is similar to that of addictive drugs like nicotine and cocaine, which also stimulate dopamine release, reinforcing the desire to repeat the behavior that caused it.

In a study conducted by the National Institute on Drug Abuse, it was found that sugar can be more rewarding and attractive than cocaine.

In experiments with rats, when given the choice between cocaine and sugar, a significant number of rats chose sugar.

The consumption of carbohydrates sets off a cycle of cravings and overconsumption. When carbs are eaten, blood sugar levels spike, leading to a surge in insulin production. This insulin surge then causes a rapid drop in blood sugar, creating feelings of hunger and a craving for more carbohydrates to restore blood sugar levels. This cycle is often referred to as the “sugar roller coaster.”

Moreover, consuming carbohydrates, especially in the form of refined sugars and processed foods, alter the brain’s satiety signals.

The result? We overeat carbs and never feel full. Always room for a slice of cake, right? And because we are eating carbs, we crave more carbs. And overeat carbs. And don’t feel full. So we eat more carbs…

Vicious.

Processed and packaged foods make up a significant portion of the Standard American Diet (truly SAD). The prevalence of carbohydrates in the modern food supply is staggering. Research indicates that around 73% of the U.S. food supply consists of processed and packaged ultra-processed foods (UPFs), which almost always list sugars and starches — carbs — as main ingredients. These heavily industrialized products also contain questionable additives, flavorings, and preservatives. From breakfast cereals and snacks to sauces and beverages, carbohydrates are a dominant ingredient.

And compared to their less processed counterparts (aka “ingredients!”), UPFs are often cheaper, always more convenient, and, let’s not forget, hyper-palatable, crave-able, binge-triggering.

This is why it is nigh-on impossible to avoid carbs, even when we are aware of their addictive potential.

This is why we can’t eat just one.

The gut microbiome, the community of microorganisms living in our digestive tract, plays a significant role in our health and eating behaviors. Recent research has shown that gut microbes can influence cravings and food choices. Certain gut bacteria thrive on carbohydrates and can signal the brain to demand more of these foods.

Even small quantities of carbs can feed these gut microbes, perpetuating a cycle of cravings. These bacteria can produce chemicals that influence mood and appetite, driving the host — you! — to consume more carbohydrates to satisfy their needs.

Think about it. When you get a hankering for a Twinkie, is that your cerebellum talking? Is your brain making that stellar choice? Nah. Your belly is. Your gut calls. Must you obey?

This symbiotic relationship between gut microbes and carbohydrate consumption highlights another layer of complexity in the battle against carb addiction.

So I eat a bag of Smartfood. So you eat all the Twinkies. So we eat bagels for breakfast and pasta for dinner.

So what? What is the harm?

No harm if your goal is constant hunger, an ever-expanding waistline. And, if most of those carbs are processed, served up without fiber but with seed oils and questionable additives, slow and steady descent into chronic inflammation and chronic disease.

But for today, let's simply stick with the waistline.

No one will dispute that carbohydrates provide energy. What else? Not much. Maybe fiber if you are eating unprocessed carbs, which is to say, plants, not foodstuffs made with plants. An ear of corn, not a corn chip.

But at a macro level, there is nothing else to recommend carbs. Protein builds your cells, fat manages your hormones. Carbs? Only energy.

Here is my question: just how much energy are you needing? Me, not much. A runner? Maybe a lot. You've hear of carb-loading?

What happens when we, in essence, carb-load without going for that run?

I'll tell you. Fat. You see, when we eat carbs, the body sends in insulin. When we eat a lot at once--especially naked carbs that arrive without fiber or fat--we send in a LOT of insulin. The insulin brings the muscles all the energy they need in the moment. The rest? Into storage for later use.

Let's talk numbers. Our blood can handle 5g of carbs/glucose/sugar. That's about one teaspoon

How many carbs are you eating?

• 19g – Ritz Crackers: 1 serving, about 5 crackers
• 20g – Cheerios: 1 cup
• 27g – French Fries: small fast-food order
• 32g – Ice Cream: 1 cup
• 39g – Regular Coke: 12 fl oz can
• 40g – Donut: average size
• 42g – Doritos: 1 serving, about 11 chips
• 46g – Oreo Cookies: 1 serving, 3 cookies
• 50g – Bagel: Medium, plain
• 52g – Kraft Mac & Cheese: 1 cup prepared
• 82g – Milkshake: Small, 12 fl oz

Getting an idea of your daily intake? Some of these carb will be used as energy, of course. But some will go into storage for later use.

Just when are they taken out of storage?

If you are eating carbs like this every day...never?

Given the addictive nature of carbohydrates and their pervasive presence in the food supply, many people find it easier to eliminate carbs entirely rather than trying to consume them in moderation.

Eating small quantities of carbs can trigger cravings and make it difficult to maintain control over eating behaviors. Abstaining from them altogether can provide a clearer path to managing cravings and achieving dietary goals.

But — can we eliminate carbs entirely? Should we? Short answers

Carnivores eschew all plant food and find robust health with all-meat diets. Many with serious autoimmune disorders have experienced miraculous healing through meat.

I am not (yet?) ready to give up carbs completely, but I choose them with care. I know my willpower is low in the face of carb cravings. Hence, my clean low-carb life rallying cry.

What do you choose?

Note: This story was first published August 12, 2024 on my Medium page: https://medium.com/@strongwisegood

I made some updates to this version on January 7, 2025.

Disclaimer: I am not a doctor, not a scientist, not a nutritionist. I am just a late boomer sharing what I’ve learned on my journey to good health through good food.

Sources:

• Ballard Brief. The Overconsumption of Ultra-Processed Foods in the United States. Available at: Ballard Brief. Accessed July 29, 2024.
• Food Tank. Database Indicates U.S. Food Supply Is 73 Percent Ultra-Processed. Available at: Food Tank. Accessed July 29, 2024.
• Garber, A. J. (2019). Obesity and Type 2 Diabetes in Obese and Lean Zucker Diabetic Fatty Rats. Diabetes, 63(2), 453–461.
• Holt, S. H., Miller, J. C., Petocz, P., & Farmakalidis, E. (1995). A satiety index of common foods. European Journal of Clinical Nutrition, 49(9), 675–690.
• Krajmalnik-Brown, R., Ilhan, Z. E., Kang, D. W., & DiBaise, J. K. (2012). Effects of gut microbes on nutrient absorption and energy regulation. Nutrition in Clinical Practice, 27(2), 201–214.
• Lenoir, M., Serre, F., Cantin, L., & Ahmed, S. H. (2007). Intense sweetness surpasses cocaine reward. PLoS ONE, 2(8), e698.
• Ludwig, D. S., & Ebbeling, C. B. (2018). The carbohydrate-insulin model of obesity: beyond “calories in, calories out”. JAMA Internal Medicine, 178(8), 1098–1103.
• Lustig, R. H. (2013). Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease. Penguin Books.
• Sonnenburg, J. L., & Bäckhed, F. (2016). Diet-microbiota interactions as moderators of human metabolism. Nature, 535(7610), 56–64. Link
• Taubes, G. (2016). The Case Against Sugar. Knopf.
• Volkow, N. D., Wang, G. J., & Baler, R. D. (2011). Reward, dopamine, and the control of food intake: implications for obesity. Trends in Cognitive Sciences, 15(1), 37–46.