A growing body of scientific evidence suggests that certain foods may trigger addictive-like eating behaviors, particularly those that are highly processed and made for maximum palatability. Research indicates that not all foods pose the same risk of overconsumption, but foods that are high in fat, refined carbohydrates, and those that are rapidly absorbed into the bloodstream are most implicated.
Most addictive foods
Researchers at the University of Michigan studied addictive-like eating in 518 people using the Yale Food Addiction Scale (YFAS) as a reference.
All participants received a list of 35 foods, both processed and unprocessed.
They rated how likely they were to experience problems with each of the 35 foods, on a scale of 1 (not at all addictive) to 7 (extremely addictive).
The following foods have been most frequently identified as having high addictive potential.
Pizza (4.01)
Pizza tops the list of foods people struggle to stop eating. It’s made with white flour, cheese, and salty processed toppings that are high in fat and sodium. Because pizza is convenient, inexpensive, and often served in large portions, it is among the most frequently reported foods associated with overeating.
Chocolate (3.73)
Chocolate was rated second on the list. Its sugar and fat content produce a rapid energy response, which can lead to repeated consumption. People who eat chocolate regularly often describe difficulty limiting intake, particularly with milk chocolate products that contain added sugar and milk solids.
Chips (3.73)
Chips are among the most popular snacks worldwide. But, they are loaded with calories, fat, and sodium that have been proposed as an important contributor to addictive eating. Research links foods that combine refined carbohydrates with fat to greater difficulty in portion control.
Cookies (3.71)
Cookies are one of the most common foods people have trouble resisting. They’re made with white flour, butter, and sugar, the same ingredients used in many other snacks linked to overeating. Studies have found that foods high in both sugar and fat tend to make people eat more than they intended.
Ice cream (3.68)
Ice cream consists of cream, sugar, and flavorings that increase calorie density. Its smooth texture and temperature make it easy to consume quickly. Frequent intake of energy-dense desserts, such as ice cream, has been associated with stronger food-reward responses.
French fries (3.60)
French fries are among the most popular side items in fast food and also among the easiest to overeat. They’re made from potatoes fried in oil and covered with salt, which increases both calories and sodium.
Cheeseburgers (3.51)
Cheeseburgers are made with several nutrient sources known to encourage frequent consumption: refined bread, meat fat, cheese, and condiments containing sugar.
Soda – non-diet (3.29)
Sugar-sweetened drinks such as soda contain a lot of sugar, which makes them taste delicious and can lead to cravings. Drinking soda, especially caffeinated soda, can trigger your brain to release dopamine, also known as the ‘happy hormone’. But the more soda you drink, the weaker that dopamine response becomes, which can make you keep reaching for another can.
Cake (3.26)
Like other sugary foods, cake is also highly addictive. When your glucose levels drop, your body looks for a quick source of energy, which is why sweet foods suddenly sound appealing.
Cheese (3.22)
Cheese is among the few naturally derived foods on the list. It contains a milk protein called casein, which can trigger cravings. Social and economic factors, such as the availability of cheese-based foods, also tend to contribute to increased cheese consumption across the United States.
Other addictive foods, according to the research:
How people get addicted to food
People suffering from an addiction to food, highly palatable foods (which are often rich in fat, sugar, and/or salt) trigger chemical reactions in the brain that induce feelings of pleasure and satisfaction. This reaction has been explained as comparable to an addict’s response to their substance of choice, as it activates the same brain reward center.
A study identified three main factors that predict addictive potential: level of processing, fat content, and glycemic load. Foods that combine fat and refined carbohydrates are more likely to produce these effects than foods that contain one or the other.
Food manufacturers often formulate products to achieve specific taste ratios of sugar, salt, and fat, known in the industry as the “bliss point.” This balance increases consumer preference and encourages repeat purchases. Over time, consistent exposure to these foods can change eating patterns, leading to more frequent intake.
How to control food temptation
Given the risk that certain foods pose for addictive-like patterns of consumption, several practical strategies have been suggested:
Recognize the triggers. Identify the foods you find most difficult to control (for example, from the list above) and the situations in which cravings arise. It can help you control addictive eating.
Mindful eating and timing. Eat when genuinely hungry; avoid eating out of boredom or stress; and remove distractions (such as screens). It can help reduce impulsive consumption of tempting foods.
Choose healthier alternatives. If you crave a snack, instead of eating pizza and chocolate, have something healthy, such as fruits, nuts, or vegetables.
Get enough sleep. Your sleeping routine also affects your appetite. Lack of sleep can disrupt hormone levels, leading to poor appetite and cravings. Getting a good sleep is one of the best ways to control cravings.
Seek support if needed. If the relationship with certain foods is causing distress, leading to bingeing, guilt, or lack of control, get professional help from dietitians, psychologists, or other health professionals.
Recognizing which foods have the most potent effects can help people make informed choices. Choosing whole foods, preparing meals at home, and eating with awareness can reduce exposure to triggers and promote better self-control.