Content Library Longevity Journal

How to Break Free from Food Addiction

January 20, 2025

When it comes to longevity, nothing is more important than eating a diet rich in nutritious, whole foods. 

Most people know this. Yet 57 percent of the average American diet is processed junk.¹ 

Why? Because these products—from chips and cookies to ice cream and French fries—aren’t just tasty. They’re scientifically engineered to make you crave more.

Do you constantly crave sugar? Do you swear off certain foods, only to give in? Or keep eating even after you’re full, when you know you should stop?

These aren’t signs of a lack of willpower. They’re signs of food addiction. But you aren’t the problem. Your diet is. 

Increasingly, research shows that ultra-processed foods can trigger addictive-like behaviors—much like drugs, alcohol, or nicotine.

In fact, scientists from the University of Michigan have even identified the 10 most addictive foods—ones that are in most people’s kitchens right now.²  

I’ll show you the full list and share the modified Yale Food Addiction Scale, a quick 13-question assessment, so you can see how these foods might be affecting you—and what you can do to break the cycle for good.

The 10 Most “Addictive” Foods

In a study conducted at the University of Michigan, researchers asked an intriguing question: Which foods are most likely to be addictive, and why?²

To find out, they asked participants to rate how much they struggled with specific foods—ranging from pizza to carrots. Using these ratings and the Yale Food Addiction Scale, the scientists analyzed the data for patterns.

Their goal? To identify whether certain traits—like fat or carbohydrate content, or the degree of processing—made certain foods more likely to trigger addictive-like behaviors.

Based on their findings, the scientists identified these 10 foods as the most addictive:

1. Pizza
2. Chocolate
3. Chips
4. Cookies
5. Ice Cream
6. French Fries
7. Cheeseburger 
8. Regular Soda
9. Cake
10. Cheese

These probably aren’t a surprise. 

But have a look at what they have in common. Nine out of 10—all but cheese —are ultra-processed (according to how the researchers define the term). 

Why Ultra-processed Foods Are So Addictive 

Certain foods are harder to resist than others, especially when you’re hungry. But ultra-processed foods take it to another level, hijacking your brain’s reward system in ways that mimic addictive substances like alcohol or nicotine.

The University of Michigan researchers defined ultra-processed foods as those intentionally designed with added fat and refined carbohydrates, like sugar and white flour. (This is why they didn’t categorize cheese as an ultra-processed food.) 

But what gets you hooked on these foods goes even beyond that. 

Flavor enhancers, like sodium and MSG, and additives such as caffeine—which can provide a drug-like effect itself—add to the irresistibility of ultra-processed foods. Even carbonation enhances “mouth-feel,” making you want more. 

How These Ingredients Work Against You

When fat, sugar, salt, and other ingredients are combined in just the right ways—and processed to intensify their effects—they do more than just taste good. They work together to hijack your brain’s reward system, making these foods nearly impossible to resist.

Factor #1: High dose, high reward

Ultra-processed foods concentrate ingredients like refined carbs (e.g., sugar, white flour) and fats far beyond what occurs naturally. This amplifies the “dose” of reward, much like how refining coca leaves into cocaine makes the drug far more potent.

Factor #2: Fast delivery to your brain

Processing also strips foods of natural buffers like fiber, water, and protein, which normally slow digestion. Without these, sugars and refined carbs hit the bloodstream quickly, spiking blood sugar and flooding the brain with dopamine—the same neurotransmitter involved in addiction.

Factor #3: Bliss point engineering

Food manufacturers carefully engineer ultra-processed foods to achieve a bliss point. This is the ideal combination of sugar, fat, and salt that delivers maximum pleasure without being so filling that you stop eating. It’s why a bag of chips or a tub of ice cream can feel so impossible to put down.

Now think about the foods you struggle with. 

Are they high in fat and sugar? Are they really salty? Or really sweet? Or salty and sweet? Do they have an unusually satisfying crunch or mind-bending texture? And, once you start eating them, do you wonder, ‘Why can’t I stop?’

These foods are designed to be addictive. Food manufacturers have been doing this for decades and even bragging about it. Remember the Lays Potato Chips “Betcha can’t eat just one” commercial? It’s almost like they were making fun of us! 

But you have the power to take back control of your eating behaviors. 

How to Break the Cycle 

The honest truth: While it’d be nice, it’s very hard for most people to eat ultra-processed foods in moderation. For some, it’s impossible.

If you’re struggling with these foods now, you already know how hard it is to “just cut back.” That advice sounds simple, but it doesn’t work for most people. And frankly, it can feel pretty insulting—as if you hadn’t thought of that already.

So what does work? 

A full-on detox. Just as with any addiction, removing the addictive substance entirely—at least for a period of time—is the first step. 

This gives your brain and body a chance to reset and helps reduce the intense cravings that make these foods feel impossible to resist.

We all have routines, and breaking them is hard. You look forward to that chocolate bar after lunch. That soda in the afternoon gives you a boost. Ice cream after dinner is the best part of your day. 

These aren’t just snacks—they’re a source of comfort, a daily reward, a way to unwind.

That’s the thing about addiction. 

It’s not just about the substance—it’s about how deeply it becomes woven into your life.

But here’s the good news: You can break the cycle. A detox doesn’t mean deprivation forever. It’s about creating space to replace these habits with ones that nourish your body and help you feel in control again.

That’s exactly what my 10-Day Detox is designed to do. In just 10 days, you’ll reset your system, say goodbye to sugar cravings, and rediscover what it feels like to eat well without constantly battling the pull of addictive foods. (Learn more about The 10-Day Detox.)

Take the Yale Food Addiction Quiz 

Curious if food addiction could be affecting you? Take the Yale Food Addiction Scale quiz to see how your eating habits compare—and gain insight into the role ultra-processed foods might be playing in your life. 

References

1. Martínez Steele E, Raubenheimer D, Simpson SJ, Baraldi LG, Monteiro CA. Ultra-processed foods, protein leverage and energy intake in the USA. Public Health Nutr. 2018 Jan;21(1):114–24. 

2. Schulte EM, Avena NM, Gearhardt AN. Which foods may be addictive? The roles of processing, fat content, and glycemic load. PLoS One. 2015 Feb 18;10(2):e0117959.