I am a sugar addict. It has been almost 2 months since I last ate processed sugar.
I’ve cut out chocolate, sweets, cakes, ice cream, biscuits, and pastries. The only exceptions I’ve made are for homemade sourdough bread (which I bake myself) and the occasional glass of wine—though I rarely indulge in either.
In the first episode of my podcast back in 2023, I gave my younger self a piece of advice: “Tackle your sugar addiction as soon as possible. Don’t wait until your 60s to sort it out.” It’s taken me until now to really take that advice to heart.
Many people have told me that I shouldn’t deprive myself entirely and that I should allow the occasional treat. But I don’t agree. You wouldn’t tell someone struggling with alcohol or nicotine addiction to indulge in moderation. I believe we should take sugar addiction just as seriously.
I believe that when it comes to changing any unhealthy lifestyle habit, timing is everything. For me, the time finally feels right. With both my twins off to university, it’s been much easier to focus on myself without the constant presence of kids in the house. For nearly two months now, I’ve eliminated all processed sugar from my home. I’m on a new life journey, and stepping out of my usual routine has made the transition smoother.
People often ask me, “Do you feel any better?” The truth is, I don’t feel much different because I’ve always felt great. But I’m acutely aware of the long-term damage that processed sugar can do.
When we consume sugar, it causes our blood glucose levels to spike, giving us a quick boost but also triggering a series of negative effects—mood swings, headaches, fatigue, and intense cravings. It’s a short-term pleasure with long-term consequences.
The long-term effects of consuming processed sugar are alarming. It has been linked to an increased risk of serious conditions like diabetes, dementia, obesity, heart disease, cancer, and chronic inflammation. Obesity makes all these risks increase.
A population study comprising over 175 countries found that the risk of developing diabetes grew by 1.1% for every 150 calories of sugar consumed per day. Dementia is a really hot topic and I have a very strong family history. There are studies which show an association between sugar consumption and dementia and if you have diabetes, you have an increased risk of getting dementia and Alzheimers.
A study in over 30,000 people found that those who consumed 17–21% of calories from added sugar had a 38% greater risk of dying from heart disease, compared to those consuming only 8% of calories from added sugar.
The sugar and cancer link is complicated – the UK Cancer Research web site says “there is an indirect link between cancer risk and sugar. Eating lots of sugary foods over time can cause you to gain weight, and being overweight or obese increases the risk of 13 different types of cancer. .’ But there are some studies suggesting a direct link between cancer and sugar – one study suggested that limiting intake of sugars from beverages may be important in the prevention of prostate cancer.
Sugar affects the ageing process. Sugar is a leading risk factor in inflammation and joint pain, including arthritis. Most forms of joint pain and muscle aches involve inflammation and symptoms may be exacerbated and prolonged by eating foods high in sugar. Consuming too much processed sugar causes the body to release pro-inflammatory proteins called cytokines which are already high when you have inflammatory arthritis; that chronic inflammation is what causes pain, swelling, and stiffness in your joints. This will be even worse if you are overweight.
Blood sugar attaches to proteins and these molecules causes the skin to lose elasticity and leads to premature ageing.
Sugar can affect adolescents. The latest scientific evidence suggests that high glycemic index (GI) foods that increase blood sugar may be the main culprit in acne. Even a single instance of elevated glucose in the bloodstream can be harmful to the brain, resulting in slowed cognitive function and deficits in memory and attention. Studies have shown that school children who eat high sugar diets have less cognition during the school day.
Sugar causes tooth decay. Who can remember their dentist giving them sweets after a visit? Now our dentist tell us not to eat or drink any processed sugar.
Sugar can increase stress and anxiety – after eating sugar, stress hormones begin to compensate for the crash by raising your blood sugar.
The World Health Organisation recommends that we have no more than 50g of added sugar per day in our diets. A Dunkin Donut glazed is 13g sugar, 45g bar of Dairy Milk is 25g of sugar, and a Big Mac Meal (medium) is 68g of sugar. A fizzy/sugar drink can contain 40g of added sugar in one can. The extra-large drinks from fast food restaurants have over 100g of sugar in one drink! Bottled fruit juice can also contain a huge amount of sugar, for example bottled orange or apple juice can contain 25 g of sugar.
I have tried many different ways to give up sugar. A few years ago I was hypnotised and it had an incredible effect for about 5 weeks. I did not want to eat sugar at all, even if someone put the most amazing cake in front of me or if I was at a buffet with numerous gorgeous desserts. But then I got very stressed about a relationship and the positive effect disappeared. I have tried hypnosis a few times since then with varying effects.
Now I am trying to do this myself. Almost two months in, and I am feeling strong. I can watch people eat desserts and not feel the urge to eat them. I think I have got this.
How is your relationship with sugar?
The photo was taken my me in a hotel room in London. This was on the table in my room!! And the other is the beautiful chocolates in the Hill Street Chocolate shop and cafe in Saffron Walden.
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