Dr Rangan Chatterjee

The Food Addiction Crisis: Why Millions Can’t Stop Eating Sugar | Jen Unwin

Fill out our audience survey via https://drchatterjee.com/survey This episode is brought to you by: BON CHARGE: Save 20% off all Bon Charge products with code LIVEMORE https://boncharge.com/livemore Ever wondered why you can’t stop at just one biscuit? Or why your efforts to eat better go so well for a few days, but you’re soon back where you started – frustrated, ashamed and wondering what’s wrong with you? This episode has the answers you need, along with a roadmap for regaining control. I’m speaking with Dr Jen Unwin, a clinical psychologist who has struggled with and overcome food addiction. And if you’re thinking ‘I didn’t think that was a thing’ then stay tuned for the facts that will convince you otherwise. Over decades trying to understand her own relationship with food, Jen discovered that for a significant number of people, a compulsive habit around sugar and ultra-processed foods is real and damaging. In this enlightening conversation, she explains how sugar lights up the same reward centres in the brain as nicotine and alcohol. And how our hunter-gatherer ancestors may not have needed an ‘off switch’ for eating, but our modern food industry makes it almost impossible for vulnerable people to say no. The research is strong – and Jen is part of a charity campaigning to have food addiction formally recognised by the World Health Organization. That way millions of people would be able to get help from their doctors, in the same way as people with drug and alcohol misuse disorders – instead of being dismissed for a lack of discipline or willpower. Many of us get cravings or have a fondness for sweet or ‘blissy’ foods. So when does that tip into addiction? Jen shares a clever, six-point, self-assessment tool called CRAVED, which you can use right now to understand whether your relationship with food might be problematic. And we get super practical, with advice on whether cutting down or going cold turkey is right for you, how to handle social situations when everyone around you is indulging, and how to set up your home environment for success. Whether you score one or six on the CRAVED scale, I’m certain there’s something in this conversation for everyone. And if you’re someone who has been battling this quietly, perhaps feeling ashamed or hopeless, I honestly believe Jen’s message might mark a turning point for you – one that helps you see a way forward. #feelbetterlivemore Find out about Dr Unwin: Instagram https://www.instagram.com/jen_unwin/ X https://x.com/drjenunwin Dr Unwin’s book: Fork in the Road: A Hopeful Guide to Food Freedom UK https://amzn.to/48nADBj US https://amzn.to/4cM3ikP #feelbetterlivemore #feelbetterlivemorepodcast ------- Order MAKE CHANGE THAT LASTS. US & Canada version https://amzn.to/3RyO3SL, UK version https://amzn.to/3Kt5rUK ----- Follow Dr Chatterjee at: Website: https://drchatterjee.com/ Facebook: https://www.facebook.com/drchatterjee Twitter: https://twitter.com/drchatterjeeuk Instagram: https://www.instagram.com/drchatterjee/ Newsletter: https://drchatterjee.com/subscription DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

RCDr. Rangan Chatterjeehost

Apr 29, 2026·1h 53m·Watch on YouTube ↗

📖 CHAPTERS

1. 1

   Sugar cravings aren’t a willpower failure: how sugar hijacks the reward brain

   Jen Unwin reframes uncontrolled eating of sugar and refined carbs as a brain-based reward problem rather than a character flaw. She explains how dopamine-driven reward circuits can overpower logic, especially once an addictive pattern is established.

2. 2

   Why “food addiction” is controversial—and why ultra-processed foods are different

   They explore why the concept of food addiction is disputed, largely because humans must eat to survive. Jen argues the addictive target isn’t ‘food’ broadly, but modern engineered products (sugar/refined carbs/UPFs) designed to maximize reward and repeat consumption.

3. 3

   The alcohol analogy: a continuum from casual use to substance use disorder

   Jen compares problematic eating to alcohol use: many people can consume occasionally, while a minority lose control and require abstinence. They stress the difference between joking “I’m addicted” and a life-impairing disorder.

4. 4

   Evolutionary mismatch: built to seek sugar, not to stop

   Using an evolutionary lens, they explain why humans are primed to seek calorie-dense foods when available. In ancestral contexts, sugar was seasonal and effortful; today it’s constant, cheap, and delivered to your door—without an “off switch.”

5. 5

   Empowerment without blame: “not your fault, but your responsibility”

   Rangan challenges whether focusing on the toxic environment could feel disempowering. Jen emphasizes a hopeful middle ground: people can’t control the whole system, but they can redesign their personal environment and daily choices to support recovery.

6. 6

   Why formal recognition matters: treatment pathways, funding, and hospital/school food

   Jen argues that recognizing the condition formally would reduce stigma, improve empathy, and unlock research and clinical services. She explains their push for the term “ultra-processed food use disorder” to align with WHO/ICD substance-use framing and highlight the true culprit.

7. 7

   Which foods are most addictive—and why speed, combinations, and cues matter

   They map the typical “problem foods” to combinations of sugar, fat, refined grains, and salt, often with crunchy textures and rapid absorption. Jen also notes that some whole foods (e.g., nuts, dairy) can be overeaten by vulnerable individuals, and that addiction is as much behavioral/cue-driven as substance-driven.

8. 8

   Addiction substitution: why quitting one pipeline can trigger another

   Jen describes how the brain’s addiction circuitry can “swap” outlets—food, alcohol, caffeine, nicotine, scrolling—if underlying drivers aren’t addressed. They discuss examples like increased sugar use in recovery communities and elevated alcohol risk after bariatric surgery.

9. 9

   Self-check: the CRAVED screening tool for addictive-like eating

   Jen introduces CRAVED, adapted from WHO substance-use criteria, as a practical self-screen to identify addictive-like eating patterns. Scoring three or more suggests significant risk and may indicate the need for more structured support.

10. 10

    Recovery playbook: values, ‘trigger lists,’ planning, and environment design

    They move into actionable steps: clarify motivation beyond weight loss, identify personal trigger foods, and plan for high-risk moments before cravings hit. Jen highlights writing exercises (‘I know I’m in trouble when…’) and the importance of reducing exposure at home to avoid relying on depleted willpower.

11. 11

    Social pressure, slips, and scripts: staying abstinent in the real world

    They address the hardest scenarios: birthdays, colleagues, friends, and the ‘just one won’t hurt’ pushback. Jen recommends rehearsed scripts, support groups, and treating lapses as data—analyze what happened, learn, and reset quickly instead of spiraling into shame.

12. 12

    Cold turkey vs gradual change, plus safety considerations and nourishment basics

    Jen explains that both tapering and immediate abstinence can work depending on the person, but severe addiction often responds best to full abstinence. They emphasize adequate protein/fat (not calorie restriction), medication supervision for diabetics/hypertensives, and using tools like CGMs to learn personal triggers.

13. 13

    Children, partners, and community: reducing sugar at home and finding hope

    They tackle practical home dynamics: partners who keep trigger foods, the ‘for the kids’ argument, and how to create workable boundaries (including separate cupboards or lockboxes). The conversation closes with resources (Jen’s book and charity work) and the central role of hope—change is possible at any age.