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With the sheer amount of fear-mongering inspired by things like the infamous unicorn frappuccino, I figured it was time to set the record straight.

Is sugar a drug?

The short answer: no. Sugar is not a drug in the same way substances like cocaine, nicotine, or alcohol are drugs. While sugar can activate pleasure pathways in the brain and eating sweet foods can feel rewarding, current research does not support the idea that sugar is inherently addictive or that sugar operates in the brain like a recreational drug.

And yet, the idea that sugar is “addictive” has become incredibly common. Sugar is blamed for everything. Sugar, according to the public, is bad, causes weight gain, leads to the disease, and is the devil incarnate. But while sugar is not exactly a vegetable, there is no reason why kale cannot coexist with a fresh-out-of-the-oven oatmeal cookie.

The problem isn’t that humans enjoy sweet foods, but the way we learned to fear them — especially sugar.

Why Do We Enjoy Sugar So Much?

While sugar is not a drug, there is a reason humans are naturally drawn toward sweet foods.

We are biologically wired to experience pleasure from eating. Sweetness signals energy. Historically, foods that provided quick energy were valuable for survival, especially during times when food availability was unpredictable.

An article published in the European Journal of Nutrition in 2016 reviewed the existing research on sugar addiction and the addictive potential of sugar. The researchers concluded that there was little evidence supporting the idea that sugar operates like an addictive substance in humans.

Interestingly, they noted that addiction-like behaviours around sugar in animal studies appeared primarily in situations where animals had intermittent access to sugar, meaning sugar was restricted and then made available again. This difference is important; sometimes what looks like a “sugar addiction” is actually the predictable response to restriction.

Sugar and Survival: Why Your Brain Likes Sweet Foods

Before we label sugar as a problem, it is worth remembering that our relationship with sweet foods has biological roots.

Food writer M. F. K. Fisher beautifully described the connection between food, safety, and love:

“Our three basic needs, for food and security and love, are so mixed and mingled and entwined that we cannot straightly think of one without the others.”

Food has always represented more than calories. Celebration, connection, comfort, tradition, and care are just a few of the meanings food holds.  Sugar, specifically, has played a role in human survival. Sweet foods are naturally appealing because our bodies recognize them as a source of energy.

In fact, approximately 40% of the calories in breast milk come from lactose, a naturally occurring sugar that helps fuel infants’ growth and development. Yes, loves. Sugar is not the enemy. Humans are designed to enjoy food.

“But I’m Addicted to Sugar”: Understanding Sugar Cravings

One of the most common things I hear is: “I know sugar is a problem for me because I can’t control myself around it.”

Many people believe they are addicted to sugar because they experience intense cravings, feel out of control around sweets, or find themselves eating more than they intended. But before assuming sugar is addictive, it is worth looking at the bigger picture. Have you been restricting sugar? Do you avoid certain foods because they are “bad”? Do you tell yourself you cannot keep sweets in the house? Do you compensate after eating dessert? Do you feel guilty after enjoying foods you love? If the answer is yes, your brain may not be responding to sugar itself.

It may be responding to scarcity.

When something is forbidden, our brains naturally pay more attention to it. Think about a child who is told they cannot have cookies. That child may become fascinated with cookies, think about cookies constantly, and opt to eat as many cookies as possible when given the opportunity. Now imagine a child who grows up knowing cookies are always available — who gets them regularly.  Cookies are enjoyable, but they are not as interesting. The cookie isn’t the issue; it’s the relationship with the cookie.

Is Sugar Addiction Real?

The concept of “food addiction” has become increasingly popular, but researchers continue to debate whether it is a useful framework.

Some researchers have questioned whether the addiction model accurately explains eating behaviours because food is fundamentally different from addictive substances. Unlike substances that can be avoided completely, food is necessary for survival. You cannot quit eating. Instead of asking: “How do I stop being addicted to sugar?” A more helpful question may be: “What is happening in my relationship with sugar that makes it feel so fraught?” In my experience as an eating disorders nutritionist and Certified Intuitive Eating Counsellor, the answer involves restriction, dieting, guilt, and fear.

Why Sugar Detoxes Often Backfire

Sugar detoxes are everywhere. You may have seen programs promising to help you “reset” your cravings, eliminate sugar addiction, or regain control around food. But here is the thing: Many people need sugar detoxes because they have done sugar detoxes. When you repeatedly restrict a food, your brain learns that food is important, because when you tell yourself “I can’t have that,” your brain begins to associate the food with scarcity.

This is why restriction can create the exact relationship with sugar that you’re trying to avoid. Wild, right?: You aren’t weak because you want the food you have been trying not to eat. Your brain is doing what brains do and responding to perceived scarcity.

The Difference Between Sugar Freedom and Sugar Fear

Imagine two people.

Betty Anne avoids sugar whenever possible. She does not keep sweets in the house. She chooses artificial sweeteners instead of sugar. When someone brings cookies into the office, she feels like she has no control.

Betty Anne believes she has a sugar problem.

Keiko eats sugar regularly. She enjoys pastries with coffee, cookies with tea, and dessert after dinner when she wants it. She does not see sweets as forbidden or dangerous. Keiko doesn’t feel the need for a sugar detox. She doesn’t spend her day thinking about sugar. She may eat dessert often. She may skip dessert sometimes. Either way, sugar is simply one part of her overall eating experience.

The difference between Betty Anne and Keiko is not the amount of sugar they eat.

The difference is the relationship they have with sugar.

The Problem Is Not Sugar. The Problem Is Scarcity.

I would suggest that the problem is not that sugar is a drug. The problem is that we treat sugar like a drug. Restricting, fearing, shaming, telling ourselves we shouldn’t have dessert, and trying to compensate for it afterwards. How exhausting. And then we wonder why sugar feels so powerful.

When we create an environment of scarcity—both mentally and physically—our brains respond accordingly. But what happens when we create an environment of abundance? Imagine a world filled with cookies, cakes, pastries, and all of your favourite foods. Available, allowed. You eat them.  At first, you might eat more than usual. That makes sense. If you have been deprived, your body may want to experience the freedom it has been missing. But over time, something can start to shift. The urgency decreases and they become less novel.  You mught eat a cookie with your afternoon coffee…or you might not. You can choose to have dessert after dinner or realize you’re comfortably full and no longer interested in food.

Sweets becomes a choice instead of a battle.

Healing Your Relationship With Sugar Starts With Permission

The goal isn’t to deny biology, or to force yourself to stop enjoying sweet foods. What we want to do is to rebuild trust.

Intuitive eating teaches us that all foods can fit, including sugar. By challenging food rules, making peace with food, honouring hunger, and allowing yourself unconditional permission to eat, you can begin creating a relationship with food that feels calmer and more flexible. Maybe the answer isn’t learning how to resist sugar better, but learning that you can feel safe enough to resist it at all. And if you want help with this, I encourage you to schedule a complimentary call here or learn more about my services here.