Carbohydrates are one of the main energy sources the body needs to support the function and health of your cells, tissues, and organs. They play a key role in producing and storing energy.
Carb sources can often be classified into two broad categories:
- Complex carbs, which are found in nutrient-dense, natural foods like fruits, vegetables, legumes, and whole grain breads, pasta, and rice.
- Simple (refined) carbs, which are found in ultra-processed foods, such as cakes, cookies, and white bread. These products are typically high in calories, sugars, and fats, but low in nutrients, such as fiber.
Many people find it difficult to manage the urge or craving to eat ultra-processed carbs once they have started. Some even claim that refined carbs can be “addictive” in the same way that other substances or behaviors can be.
However, the scientific evidence is mixed.
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Keep reading to learn more about whether carbs are addictive, and what that means for their role in the human diet.
Key terms
Researchers have found that ultra-processed foods high in carbs may trigger patterns of eating behaviors similar to eating disorders or substance use disorders.
However, it’s important to note that “carb” or “food” addiction is not a recognised substance use disorder in the Diagnostic and Statistical Manual of Mental Disorders, 5th Edition, Text Revision (DSM-5-TR).
“Carb addiction” is a concept that refers to the difficulty in managing compulsive behaviors and cravings related to overconsuming foods particularly high in refined carbs, added sugars, and fats.
While these behaviors may manifest in similar ways as substance misuse, experts haven’t isolated a specific chemical in carbs responsible for these actions.
The effects of refined carbs on the brain and behaviors are usually due to a combination of ingredients and chemicals in ultra-processed, refined foods.
Researchers have identified several potential mechanisms of action that may be responsible for overconsumption behaviors associated with high carb foods.
However, the research is mixed, and many studies have been conducted in animals.
The case for addictive carbs
High carb meals stimulate areas of the brain associated with cravings, pleasure, and reward, so a carb “addiction” may be associated with a “reward circuit.”
In particular, carbs may increase levels of dopamine, a neurotransmitter in your brain that sends messages between cells and influences the way you feel pleasure, reward, and motivation.
An excess dopamine release results in a short-term state of pleasure, and your brain wants to experience this feeling again.
But, as you repeatedly engage in this “pleasurable” behavior, the brain begins to release less dopamine, so you need to increase the frequency, duration, or quantity of the behavior to experience the feeling of pleasure again.
Carbs may have this effect due to the glycemic index (GI) of a food source, which measures how the carbs in a meal affect blood sugar levels.
These foods may also influence the levels of appetite-regulating hormones in the body, such as insulin, leptin, ghrelin, and GLP-1, leading to increased consumption of carbohydrates.
Lastly, according to a 2017 review, carbs may stimulate the brain’s hedonic pathway, which triggers appetite and influences food intake through a system of pleasure and reward rather than being based on true physical hunger or actual energy needs.
The case against addictive carbs
While some researchers suggest that high carb foods may trigger behaviors associated with substance misuse, others are not convinced that carbs and other foods are truly “addictive” overall.
Research primarily focuses on animal studies and suggests addiction-like behaviors from sugar only in the context of periodic access to sugar, specifically, rather than from the neurochemical effect of carbs in general.
Moreover, many other factors may contribute to eating high carb foods more regularly and dependent behaviors, including:
- having limited access to nutrient-dense whole foods
- eating foods high in salt, fat, and sugar
- experiencing trauma in childhood
- having feelings of anxiety, stress, or depression
In 2009, researchers at Yale developed the Yale Food Addiction Scale (YFAS) to provide a validated measurement tool to assess compulsive eating behaviors.
In 2015, researchers from the University of Michigan and the New York Obesity Research Center used the YFAS scale to measure eating behaviors in students. The chart below displays some of the foods that were most commonly associated with “addictive” eating.
The chart highlights their corresponding glycemic load (GL), a measurement that considers the GI of a food and its portion size. When compared to GI, GL is typically a more accurate measure of how a food impacts blood sugar levels.
| Rank | Food | GL |
|---|---|---|
| 1 | Pizza | 22 |
| 2 | Chocolate | 14 |
| 3 | Chips | 12 |
| 4 | Cookies | 7 |
| 5 | Ice cream | 14 |
| 6 | French fries | 21 |
| 7 | Cheese burger | 17 |
| 8 | Regular soda | 16 |
| 9 | Cake | 24 |
| 10 | Cheese | 0 |
With the exception of cheese, each of these foods contains significant amounts of carbs. While most cheese still provides some carbs, it isn’t as carb-heavy as the other items on the list.
Moreover, many of these foods are not only high in carbs but also in refined sugar, salt, and fat. Plus, they’re often eaten in highly processed forms.
Therefore, there may still be much more to uncover about the relationship between these types of foods, the human brain, and compulsive-like eating behaviors.
Several lifestyle and dietary changes can help you manage carb and food cravings. Some of these may include:
- prioritizing whole foods, such as fruits, vegetables, whole grains, and lean proteins
- trying certain dietary patterns, such as the Mediterranean diet
- eating a high protein diet
- managing stress
- staying well hydrated throughout the day
- having accessible, high protein snacks on hand
- engaging in regular physical activity
If you’re having difficulty managing your food cravings or they’re causing distress, you may wish to speak with a healthcare professional or registered dietitian.
They can help you develop an effective management plan to identify, understand, and modify your behaviors, and make appropriate adjustments. Different techniques may work better or worse for different people.
Additionally, remember to be gentle with yourself. If you give in to a carb craving, consider what you can do differently next time. Don’t beat yourself up over it. Just like anything else, learning to navigate carb cravings takes practice.
Carbs are your body’s primary source of energy.
Some research suggests that ultra-processed foods, which are high in refined carbs and sugar, may be associated with substance misuse behaviors. They appear to stimulate certain parts of the brain and even influence the types and amounts of chemicals your brain releases.
However, more rigorous research in humans is needed to determine exactly how these brain mechanisms are affected by carbohydrates.
To help manage carb intake, consider engaging in physical activity, eating high protein meals, or speaking with a healthcare professional like a registered dietitian, who can help develop an appropriate eating plan for you.