ADHD & Sugar: Understanding the Connection

Does Sugar Affect ADHD?

Sugar does not cause attention-deficit/hyperactivity disorder (ADHD), and the overall research on sugar’s effect on ADHD is inconclusive. Research has found a positive association between sugar consumption and the risk of ADHD symptoms, including hyperactivity, disrupted focus, and exacerbated impulsivity. Additionally, sugar causes a surge in blood glucose levels, leading to fluctuations in energy levels and mood, which may worsen ADHD symptoms.¹

Established connections between ADHD and sugar include:

ADHD & Blood Sugar Spikes

When blood sugar levels spike rapidly after consuming sugary foods or drinks, it can lead to increased hyperactivity in individuals with ADHD. The sudden surge in energy may result in restless behaviors and difficulty staying still or focused. Subsequently, sudden drops in blood sugar can result in reduced energy supply to the brain, leading to cognitive difficulties, including inattentiveness.

However, it is important to note that while this connection has been observed, it is not the sole factor influencing ADHD symptoms and should be considered in conjunction with other factors such as lifestyle, genetics, and environmental influences.

ADHD Dopamine Deficiency & Sugar

Dopamine is the neurotransmitter responsible for feelings of pleasure and reward. Individuals with ADHD often have a dopamine deficiency, which can lead to a decrease in feelings of reward and motivation. This deficiency is believed to contribute to developing certain symptoms, including difficulty with impulse control and attention regulation.

Sugar-rich foods, such as sweets and desserts, can trigger the release of dopamine in the brain, temporarily providing a boost in pleasure and reward.(F3) As a result, individuals with ADHD may develop a preference for sugar as a way to compensate for their lower dopamine levels and seek out pleasurable experiences.

ADHD Sleep Problems & Sugar

High-sugar diets can cause spikes in blood sugar levels, leading to increased energy levels that can interfere with the ability to fall asleep and stay asleep. This can exacerbate ADHD sleep problems and symptoms.

Impact of Sugar on Children With ADHD

Children with ADHD may be particularly sensitive to the effects of sugar, with some studies indicating that sugar may increase hyperactivity and inattention.(F3) Some children with ADHD may be more susceptible to sugar, while others may not experience significant effects. Therefore, limiting high-sugar foods and snacks may be a recommended approach for some children with ADHD, while others may not need to make such dietary changes.

How to Reduce Sugar in an ADHD Diet

Reducing sugar intake can be helpful for individuals with ADHD, as it can improve symptoms and overall health. It’s important to be mindful that reducing sugar intake should not become an obsession or lead to disordered eating behaviors. The goal is to make healthier dietary choices to reduce sugar intake, not eliminate it entirely.

Parents and individuals should also avoid demonizing certain foods or food groups, which can lead to negative relationships with food. Rather, focus on creating a balanced and nutritious diet that meets the individual’s needs and preferences. Working with a registered dietitian can also help develop a personalized nutrition plan and ensure optimal nutrient intake.

Here are six lifestyle changes that can reduce sugar intake for individuals with ADHD:

1. Educate Yourself About High-Sugar Foods

Increasing awareness of which foods contain high levels of added sugars is the first step to reducing sugar intake. For instance, common sources of added sugars include soda, candy, baked goods, sweetened coffee drinks, and high-sugar cereals. Knowing these sources can help individuals make informed decisions and opt for healthier, low-sugar alternatives.

Make it a habit to read labels in the grocery store. Many packaged and processed foods contain added sugars. Reading labels can help identify sources of added sugars and support the selection of healthier options. Beverages can also contribute to high sugar intake, especially sodas, sports drinks, and other sugary juices and teas.

Dietary sources of sugar to limit include:

• Candy
• Sodas and other sugary drinks (including fruit juices, sports drinks, sweetened tea, and coffee drinks)
• White bread
• Breakfast cereals with added sugars
• Pastries, cookies, and cakes
• Flavored yogurts with added sugars
• Ice cream and frozen desserts
• Condiments and sauces with added sugars, such as ketchup, BBQ sauce, and salad dressings
• Energy bars and granola bars with high sugar content
• Sweetened canned fruits and desserts
• Packaged snacks like chips and crackers with added sugars

2. Opt for Whole Foods

Whole foods, such as fruits, vegetables, legumes, and whole grains, are minimally processed and naturally low in sugar. These foods can help reduce sugar intake while providing essential nutrients and fiber, which promote satiety and help manage sugar cravings.

3. Plan & Prepare Meals

By planning and preparing meals at home, you have more control over the ingredients and can choose to use minimal or no added sugar. Focus on whole, unprocessed foods and incorporate natural sweetness from fruits or spices. Home-cooked meals can also often taste better. Furthermore, meal-prepping can save time and ensure a steady intake of balanced and healthy meals throughout the week.

4. Swap Out Sugary Snacks for Low-Sugar Options

Keeping sugary snacks out of the house is a beneficial strategy to reduce sugar intake, particularly for individuals with ADHD. The impulsivity often associated with ADHD can make it challenging to resist the temptation of sugary snacks when they are readily available in the cabinets. Removing sugary snacks from the house helps create a healthier food environment and reduces the likelihood of impulsive snacking.

Individuals with ADHD may struggle with object permanence, which means they may forget about the presence of sugary snacks after a while, only to rediscover them later and consume them impulsively. Therefore, keeping sugary snacks out of the house can help reduce impulsive eating episodes and promote healthier snack choices.

5. Eat a Fruit & Drink Water First

Eating a fruit before consuming candy or drinking water before soda can help reduce sugar intake by satisfying cravings, providing natural sweetness, and promoting hydration. Fruits contain natural sugars and fiber, which can help satisfy the desire for something sweet while providing essential nutrients. By consuming a fruit first, individuals may feel less inclined to reach for sugary treats afterward.

Similarly, drinking water before consuming soda can help quench thirst and reduce the desire for sugary beverages. Staying hydrated can also help individuals differentiate between genuine hunger and thirst, leading to healthier choices and reduced sugary drink consumption.

6. Find Alternative Dopamine Boosters

Sugar consumption triggers the release of dopamine, a neurotransmitter associated with pleasure and reward. By finding alternative ways to boost dopamine, such as engaging in physical activity, practicing mindfulness, spending time in nature, listening to music, or pursuing hobbies, individuals can satisfy their desire for pleasure and reward without relying on sugary foods. This shift in focus can help break the cycle of relying on sugar for dopamine release and reduce overall sugar intake.

Alternative dopamine boosters that can replace sugar include:

• New foods and flavors: Trying new foods and flavors can stimulate curiosity and excitement in our taste buds, leading to a dopamine boost. Exploring cuisine from different cultures or experimenting with spices and herbs can provide a novel sensory experience that can be highly rewarding and satisfying without relying on sugar.
• Hit the gym: Engaging in physical activity releases endorphins, which are natural mood enhancers. This can create a sense of pleasure and accomplishment, boosting dopamine levels in the brain. Regular exercise can also improve ADHD symptoms and improve overall well-being, reducing the need for sugar as a mood booster.
• Mindfulness and meditation: Engaging in mindfulness practices like meditation for ADHD and deep breathing exercises can promote relaxation, reduce stress, and increase dopamine levels in the brain. By learning to be present in the moment and cultivating a sense of calm, individuals can find alternative ways to boost their mood and reduce cravings for sugary foods.
• Listening to music: Listening to music that we enjoy can stimulate the release of dopamine, evoking positive emotions and pleasurable feelings. Creating a playlist of favorite songs or discovering new music genres can provide a dopamine boost without relying on sugary foods.
• Engaging in creative hobbies: Pursuing creative activities such as painting, drawing, cooking, writing, or playing a musical instrument can be highly rewarding and stimulating for the brain. These activities can activate the pleasure centers and release dopamine, offering an alternative source of satisfaction and enjoyment.

ADHD & Artificial Sweeteners

Research suggests that individuals with ADHD or parents of children with ADHD should avoid replacing sugar with artificial sweeteners, as these sweeteners may have negative effects on symptom severity. Several studies have reported a link between artificial sweeteners and worsened ADHD symptoms.(F4)(F5) For example, a study found that aspartame, a commonly used artificial sweetener, increased the frequency and intensity of ADHD symptoms in children.(F4) The findings suggest that artificial sweeteners may exacerbate ADHD symptoms and caution against their use as a sugar substitute for individuals with ADHD.

When to Seek Professional Support

Individuals with ADHD should consider seeking professional help when they experience significant negative symptoms that affect their daily functioning and quality of life. This may include difficulties with attention, impulsivity, organization, time blindness, relationships, and emotional regulation. Seeking professional support can help individuals with ADHD better understand their condition, develop coping skills for ADHD, and address any related challenges they may face.

To find a neurodiverse-affirming therapist, individuals can start by researching therapists using an online therapist directory. It is important to thoroughly review a therapist’s background, qualifications, and experience before scheduling an appointment. Alternatively, online therapy platforms can offer convenient and accessible options, especially for individuals who may have limited access to in-person therapy.

If an individual with ADHD is considering medication management, it may be beneficial to find a psychiatrist who specializes in prescribing medication for ADHD. An online psychiatry platform can be a good choice for accessing ADHD medication management, particularly for individuals who may have limited access to local providers.