Can The Brain Be Trained To Prefer Healthy Foods?

Food addiction is a common problem among people who struggle with weight loss. Addiction to foods high in sugar, salt, and fat often leads to obesity and other health problems. These foods have been shown to have a similar effect as heroin or cocaine, in a way that they trigger the reward and pleasure centers in the brain to be motivated to eat more. Eating causes the release of a chemical (neurotransmitter) called dopamine, which increases pleasure and stimulates more cravings. These events, unfortunately, override the normal feelings of satiety or fullness, which usually signal the body to stop eating.

And just like people who are addicted to illegal substance or alcohol, food addicts will find it difficult to change their habits, even if they are aware of the negative consequences, such as excessive weight gain or chronic disease.

Hope for Food Addicts

New research conducted by scientists at Tufts University and at the Massachusetts General Hospital aimed to find out if the brain can be retrained to change its preferences for the type of foods eaten. The authors of the study built their premise on the fact that food preferences are built over time, and that it may be difficult to reverse the addiction circuits once they are established. However, they wondered if behavioral intervention can help alter the way the brain centers are activated in response to healthy foods.

The pilot study involved 13 healthy, but overweight or obese men and women, who were randomized to either a control (no treatment) group or an intervention (weight-loss treatment) group. In the weight loss intervention group, the participants were allowed to eat low-calorie foods, with the goal of reducing their daily calorie intake by 500 to 1000 calories per day. They also participated in behavioral weight management programswhich involved attending didactic and support group sessions. The intervention provided lessons on portion-controlled menus, recipe suggestions, and menu plans that included the use of high fiber, low-glycemic index carbohydrates and high protein foods. 

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Before the study began and at the end of six months, participants from both groups underwent MRI (magnetic resonance imaging) brain scans while they looked at various images (food and non-food). Food images included high calorie and low calorie foods. The scientists found that the brain scans of participants in the weight loss program showed changes in the reward center in the brain, which were associated with both learning and addiction. The results showed that after six months of behavioral modification, there was an increase in the sensitivity of the brain to healthier, low calorie foods, which indicated an increase in enjoyment in this type of foods. On the other hand, the researchers also noted a decrease in sensitivity to the unhealthy, high calorie foods.

Although the results are preliminary, and more studies need to be done to support their findings, the authors believe that behavioral modification through a weight loss program may help change one's food preferences, suggesting that the brain may be retrained to choose healthier foods.

How To Train The Brain To Choose Healthy Foods

Health experts are still trying to find ways to help food addicts improve their eating habits. Unlike other types of substance addiction, where one can just go 'cold turkey' and quit their habit, food addiction is more complicated. After all, one has to eat every day, and the availability of food and the circumstances around one's eating habits are influenced by various interactions with family and friends. However, one may be able to break the vicious cycle of compulsive eating with the help of a health professional such as a nutritionist, a psychologist or a doctor who is trained in managing food addiction.

Cravings may be influenced by certain food traditions and cultures and by eating certain foods in large quantities. However, changing these behaviors can improve one's food choices, which can lead to reversal of food addiction.

Here are some tips offered by food psychologists for food addicts who want to change their behaviors and food choices:

• Remove all unhealthy and tempting foods from your home, including sweets, fatty foods, and junk foods.

• Avoid all unhealthy foods for two weeks.

• To counter cravings for unhealthy foods, carry around healthy alternatives such as fruits or high-fiber cereals in your purse.

• After two weeks, you may start having some of the foods that you crave, in limited amounts (100 calories), but make sure you include it in the middle of a meal, instead of eating it at the beginning or at the end of the meal.

• Avoid sugary and highly processed foods, as well as artificial sweeteners.

• Train your taste buds to develop a taste for various fruits and vegetables. Repeated exposure to healthy foods can increase your liking for these foods, so try to make them available at all times. Although you may not be familiar with the different tastes of these foods, eating them several times will help you develop your preferences.

• Start eating whole grain products such as long grain brown rice, quinoa, or millet, instead of white rice or white bread.

• If you like eating cereals for breakfast, choose whole grain products without added sugar. Cook some oatmeal and add fruits and nuts for added flavor.

• Instead of drinking fruit juice, soda or coffee, choose water or herbal tea.

• Stay away from unhealthy fats from processed foods, but eat healthy fats from nuts, fatty fish, avocados, flaxseed oil and extra-virgin olive oil.

• For some people, gradually reducing the amount of sugar or salt from foods helps train the taste buds to accept less sugary or salty foods over time.

• Instead of eating mindlessly, practice eating mindfully by using smaller plates, which encourages eating in smaller portions.

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