Why We Crave Junk Food: Part 1 — Hyperstimulation

Unless you have never been exposed to ultra-processed foods (junk food) you probably find yourself dealing with at least the occasional craving. For some people junk foods fill a void to a larger extent than others, but what is it about these foods that make us crave them? And do you really have to cut them all out of your life to stay healthy?

Ultra-Processed Food

What does the scientific research teach us about these types of foods and how to deal with them? Ultra-processed food generally means foods with poor nutritional value that should not be consumed in excess of moderation. Oftentimes this means they are high in unhealthy fats and simple carbohydrates relative and lack much else that your body needs while still being very high in calories. These types of foods are far from anything natural and include a lot of additives like emulsifiers, preservatives, sugars, food colors, and compounds meant to purely enhance flavor. I will refer to these foods as junk food for the remainder of this discussion.

What is so Bad About Junk Food

Experts have been trying to figure out why we connect with these foods because they have been proven to impact how readily we absorb extra calories without being satiated. Junk foods often have a negative effect on vigor, or sustained energy, as well. These factors can have a big impact on your fitness and as you eat more and more of them, they can have a profound effect on your health. Not only do junk foods make it more likely that you will develop metabolic syndrome, but they also can have impacts on your mental health (depression or anxiety), skin, and cognitive performance.

Elimination is Not the Answer

Given this information you may be thinking, okay that’s it I am cutting out all the junk food. No more fast food, no more chips, no more cookies. I’m done with it all.

But the truth is not that simple. If we eliminate something that has brought us joy, we still stand the risk of increasing our anxiety and depression, and our cravings could still lead to lower focus thereby lowering our cognitive performance.

I am not recommending you eliminate foods that you enjoy. Together our goal is to eat these foods in as healthy a way possible and only in a way that brings us joy. When we eat junk food without knowing why or purely out of habit, we do not have control and that can lead to feelings of guilt, anxiety, and hopelessness.

What the Science Says

Let’s examine the results of neuroimaging studies in which scientists scanned the brain using functional MRI (Magnetic Resonance Imaging) to see how the brain reacts to these types of foods.

The authors of one study explained that palatable meals with more intense tastes than standard foods send messages to the reward center in the nucleus accumbens, which activates dopamine and serotonin secretion. This, according to another study, has led to the conclusion that while traditional sugar-rich high-fat foods stimulate these systems, the variety of energy dense high sugar and fat foods we are now exposed to is hyper stimulating them.

This situation can lead to overconsumption of food beyond homeostatic requirements. Eating rich foods activates the pleasure mediators in our brain, including dopamine, serotonin, and opioids. The reward center delivers us a fantastic feeling, but it also interferes with our satiety signaling, which indicates when we are full and have had enough.

In Real Life

How does this type of phenomena play out in life? In one study, before lunch, study participants were asked how hungry they were. Next, right after taking a tiny bite, the researchers discovered that people who had a taste of the more delicious meal experienced a subtle sense of hunger while those who had a taste of the bland meal did not.

Essentially, these meals are designed to make sure that we desire them when we don’t have them, and that we can’t stop once we start.

How to Overcome the Junk Food Habit

Junk food stimulates the pleasure centers of the brain and makes us crave more with each bite. How can we possibly combat these urges? One way that I have found helps is to plan my junk food. Some suggest that planning a daily treat can help you better stay on track with eating healthier most of the time. I personally, abstained from junk foods for a couple months and then reincorporated with alternating cheat Saturdays, but depending upon your own situation this may be too drastic to sustain.

Indeed, my recommendation to most people would be to be mindful every time you have a meal or eat a snack. Do not snack at your desk while working; instead prepare a snack and eat it in a different location (such as the break room or kitchen). Set aside a specific time, whether it be daily, or less frequently, to sit and enjoy your favorite junk food. Be mindful when you are eating it and eat it slowly so that you can enjoy the flavor and the feelings it brings. This will help to incorporate some needed indulgence while helping avoid overdoing it.

Stay tuned for the next part of the series where we will continue to answer more questions about why we crave junk food and what we can do about it.

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