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On top of that, more and more research reveals that sugar is addictive, not just in the loose, vernacular sense, but in the same way drugs are addictive. Several animal studies show that sugar stimulates the brain and causes dependence and withdrawal the same way addictive drugs do. A new study from Duke University published in the journal Neuron showed that mice who had formed a sugar habit had marked changes in the part of their brain that controls compulsive behavior such as drug addictions. A study published in PLOS One in 2007 demonstrated that cocaine-addicted rats preferred intensely sweetened water to the drug when given the option, and another published in 2015 showed that processed foods, including those that have a high glycemic load (quickly release sugar into your bloodstream), are linked with addictive-like eating behaviors.

This doesn’t mean you have to shun sugar altogether or that bringing cupcakes to school for your child’s birthday is akin to giving cocaine to a bunch of fourth-graders. But it does reveal the depth of the struggle many people have with sugar and offers insight into how to manage it. It may be helpful to think of sugar as we do alcohol: Most people can enjoy it in moderation without harm, but it could be a danger when overdone or to those with addictive tendencies. With that in mind, here are several strategies for getting the upper hand on the sweet stuff:

– Be a teetotaler (almost): Like alcohol, which is addictive but can be consumed healthfully in moderation, sugar doesn’t have to be an all-or-nothing proposition. But because it is easy to go overboard, keep careful tabs on how much you are getting and aim for no more than 10 teaspoons (40 grams) a day. Stick to minimally processed whole foods. Cooking more at home will make it much easier to keep track. When buying packaged foods, read the label carefully to account for all forms of added sugar.