The 7 Most Addictive Foods—And How To Stop Eating Them

I’m a salad-loving vegetarian, but I have a dirty little secret: I’m also a devoted junk food junkie. As healthy as I try to keep my diet, I still fall prey to bad eating habits. For instance, when I’m binge-watching my favorite shows, you’ll probably find me binge-eating my favorite unhealthy snacks: Ruffles Sour Cream & Onion Potato Chips or chocolate Häagen-Dazs ice cream. No matter how sweet and colorful the assortment of fruit on my counter, it doesn’t stand a chance against chips and ice cream.

If you’re a devoted junk food eater like me, of if you’re … I don’t know… HUMAN, you know how hard it is to fight the urge to overindulge. Have you ever wondered why that is? According to the American Journal of Clinical Nutrition, some ultra-processed foods can be just as addictive as alcohol and cigarettes. The worst offenders are pizza, chocolate, potato chips, cookies, ice cream, french fries, and cheeseburgers.

It’s no accident that these foods taste so good: They’ve been engineered with “industrial formulations” that combine large amounts of sugar, salt, oils, fats, and other additives—ingredients that offer such a rush of pleasure from the very first bite that your body screams for more.

It’s true—certain foods are designed to trigger the same pleasure pathways as addictive drugs. They’re intentionally developed not only with a flavor that tastes amazing, but also with a texture that feels oh so good inside your mouth. We know we should stop after just a few of those salty, greasy, delicious potato chips, but it’s hard to fight against the way our bodies respond to that degree of pleasure.

Northwell Health registered dietitian nutritionist Alexandra Cerone agrees. “While these foods don’t necessarily have mind-altering or psychoactive addictive properties, they still trigger the pleasure center in your brain that creates dopamine, which releases a surge of feel-good chemicals,” explains Cerone. “Over time, this can cause compulsive behaviors and a very powerful potential to get hooked.”

The number one key to controlling addictive-like cravings, she says, is practicing mindfulness. “I don’t believe food abstinence is the answer. On the contrary, we have to make peace with those cravings and find a different way to approach our relationship with food in order to find the balance.”

One way to do that is by tuning in to how food makes you feel—and by listening to your body’s cues.

“Sometimes the reason we reach for these foods is not because we’re hungry. It might be because we’re tired, or feeling emotional or stressed. Once we train our minds through trial and error to become more aware of our behaviors, we can then start to develop the agency to control those behaviors—and by extension facilitate positive relationships with food.”

If you’re looking for healthier substitutions to the seven most addictive foods, you’ve come to the right place. Read Cerone’s breakdown of alternatives to the slippery seven:

Eat this, not that: It’s sad, but true: Pizza is the most addictive food there is. Not to say you shouldn’t have a slice once in a while, but in its place, Cerone suggests pizza with a cauliflower crust—either store-bought and premade, or homemade using fresh ingredients. It’s sooo good!

Eat this, not that: You don’t have to give up chocolate altogether. You can still get your melty, mouth-watering fix of cocoa goodness with dark chocolate (70% or greater cocoa content) or cacao nibs (dried cacao beans) instead of milk or white chocolate. It’s just as delicious and much healthier.

Eat this, not that: Satisfy the crunch without the extra salt by swapping out chips for popcorn. Cerone recommends popcorn cooked in coconut, olive, or avocado oil. Just watch out for vegetable oils, such as safflower, sunflower, or canola, as they are usually highly processed.

Eat this, not that: It’s hard to say no to baked snacks, but they can often be loaded with sugar. Try a natural protein bar instead, or this really simple banana muffin recipe with a mix of almond and oat flour. Add dark chocolate chips to make them extra special!

Eat this, not that: I scream, you scream, we should all scream for this one-ingredient banana ice cream recipe. (Did we say how much we love bananas?) Just toss them frozen into a blender and give them a good long whirl. For ice cream alternatives on a stick, add sorbet or Greek yogurt pops to your freezer—less sugar, more yum.

Eat this, not that: When it comes to fries, you can’t just have one—so don’t! Avoid the deep-fried, greasy versions and try a baked potato or sweet potato fries—which are rich in vitamin A and more nutrient dense—instead. Add some olive oil, salt, and pepper—and ketchup, if you choose, for dipping.

Eat this, not that: Sometimes, a nice juicy burger is just what we need, and grass-fed, homemade beef burgers are Grade A-OK (in moderation). “Just watch out for what you eat with the burger, like fries, and overloading on condiments,” Cerone says. For vegetarians, go for minimally processed, natural veggie burgers. But keep an eye out for meatless burgers that contain fillers and special additives for taste. They’re usually packed with excess fat and sodium.

We know, it may seem a little overwhelming to think about all the (delicious) foods you’re supposed to avoid. And, if you find yourself reaching for those french fries or a slice of pizza, don’t beat yourself up. After all, Cerone says, “balance is key.” Instead, take it as an opportunity to help yourself succeed. Try keeping a food journal to see which foods you crave the most—and then work to identify what triggers those cravings. Then, maybe next time you’ll feel more empowered to kick those cravings to the curb.

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