DrG's Medisense Feature Article
19062-Some_Like_It_Sweet
Some Like It Sweet
by Ann Gerhardt, MD
June 2019
Print Version
Have a sugar
‘addiction’? Do ice cream or chocolate cravings rule
your evenings? Wonder why you’re weird and can take or
leave sweets? Let’s talk sugar.
Sugars are consumed by bacteria, invertebrates and almost all types of
animals. The exceptions are felines and purely carnivorous
animals which have lost their ability to taste sweet, poor
things. Hummingbirds have no distinct sweet taste receptors,
which is odd, given that we stock hummingbird feeders with sugar
water. Their savory receptors have evolved to taste sweet.
Human taste buds perceive five different tastes – Sweet, salt,
bitter, sour and savory. Sweetness identifies energy-rich foods
and is pleasurable. Savory, also known as umami, is a flavor that
makes meat taste like meat. Bitterness warns us of potential
poisons. Mildly sour food may have the pleasant tang of vinegar,
but extra sourness signals potentially spoiled food.
Each taste bud type is independent, except for salt perception, which
overlaps with the others. Under normal circumstances, mildly
salty and savory foods enhance sweet taste but heavy salt and savory
flavors suppress it. Our brains rely on more than taste buds to
interpret what we eat. We perceive a food as a combination of
taste, smell, food texture and expectation
Humans innately like sweet foods, as evidenced by the fact that every
cuisine in the world includes dessert-like foods. Not all of us
sense sweet and desire it equally, however, fitting one of four
patterns: Those who perceive and prefer sweet at low, high,
moderate or any of these levels. Even identical twins don’t
necessarily have the same sweet preference. Only about 30% is
determined by genes and the other 70% is a mystery.
Some scientists suggest that more sweet consumption begets more desire
for it, while other data refutes that cause and effect. An equal
number of studies ‘prove’ and ‘disprove’ that
consuming sweets now leads to eating more sweet foods later. We
actually know the opposite is true, however, in that a low sugar diet
reduces subsequent sugar intake, perhaps because the intensity of sweet
perception increases. If it tastes sweeter, we eat less of it.
That’s the theory.
Those studies looked at sugar consumption over time. When it
comes to sugar consumption while gulping a big box of candy, different
control mechanisms dominate. In mice, a sugar binge profoundly
alters brain regions involved in pleasure reinforcement. These
regions, including the amygdala, nucleus accumbens and ventral
tegmental area, are responsible for emotional anticipation of reward
and motivation. In humans the amygdala influences ‘reward
learning’ and goal-directed emotional behavior. For
example, it factors significantly into drug addition, prodding an
addict to consume ever-more cocaine or amphetamine rather than being
satisfied after one dose. Similarly, these brain regions respond
positively to highly palatable food, causing us to continue eating it
long past fullness. Our genetic make-up determines how dominated
we are by our amygdala – Some of us are drug or sugar addicts and
can’t stop at one or ten or twenty and others can make a box of
candy last for months.
Many other factors influence taste for sweet:
• Taste perception is affected by other food
consumed at the same time.
• Physiology plays a role: We desire sweet
foods more or less depending on our hydration status, levels of
metabolic, sex and appetite hormones and degree of inflammation.
• Psychological factors play a role. We
may desire comfort food or want to ‘drug’ anger or
frustration. The situation in which food is eaten often dictates
how much we eat. Alone we may binge or forget to eat. At a
banquet or buffet we’ll eat more because it’s free or we
want to get our money’s worth and every one of those desserts
looks good.
• Repeated exposure to the same food may deaden
desire or raise expectations for more.
• Sleep deprivation increases sweet consumption,
even if it’s calorie-free. Sleep-deprived non-obese people
devour much more sugar and other carbohydrates than when they sleep
well, regardless of their underlying sweet preference pattern.
• Many people crave sugar after exercise.
Any exercise that burns significant calories pushes the body to demand
calorie-dense foods afterwards. This is more dramatic in someone
restricting calories to lose weight. The body knows when it needs
calories. It’s up to the individual to decide to satisfy it
immediately with sugary, calorie-dense food or delay gratification with
a more slowly absorbed healthy, balanced snack.
Understanding sweet propensity matters because too much sugar
contributes to obesity and poor long-term health. Fructose, in
particular, messes with metabolism. Fructose is 50% of table
sugar and 55% of fruit sugar and high-fructose corn syrup. It is
metabolized differently than other sugars. Unregulated processing
in the liver leads to high triglyceride (fat) levels, elevated blood
pressure, pro-inflammatory fat deposition around abdominal organs, and
resistance to insulin action, spawning apple-shaped diabetics who die
early.
I recently attended a Pepsico-sponsored symposium which of course
emphasized a lack of proof for sugar consumption increasing sugar
consumption, but omitted mention of 2-liter soda bottles, binge eating
and the amygdala’s insidious control over us. Since you and
I know about these things, we need to be mindful of our own sweet
propensity and how much sugar we eat. We need to ensure that we
eat balanced diets and have our smidgeon of sugar too
.