Why giving up sugar might mean giving up more than just sugar
If you’ve ever decided to give up sugar, you’ll know it’s not just a matter of avoiding the sugar bowl or skipping dessert. What often starts as a well-meaning attempt to cut out added sugars can quickly uncover a deeper dependency on a whole range of foods that keep us hooked in subtle ways.
For many people exploring a sugar-free lifestyle—particularly those managing conditions like pre-diabetes or type 2 diabetes—it’s often not just sugar that needs to go. After careful research and reading Food Junkies by Dr Vera Tarman, I made the decision to give up sugar. What became clear very quickly is that to truly break free from cravings and stabilise energy levels, it often requires addressing a wider group of foods, including ultra-processed foods, alcohol and wheat based foods.
It’s important to note that if you are living with diabetes and take insulin or medication, any significant dietary changes should only be made under the guidance of your GP or a qualified dietitian. Adjustments in diet can affect blood sugar levels rapidly, and medication doses may need to be reviewed to ensure your safety.
After much soul-searching and research, I came to the realisation that my relationship with sugar wasn’t just about the odd treat—it was controlling far more of my life than I wanted to admit. Four months ago, after reading Food Junkies by Dr Vera Tarman, everything finally clicked. Her explanation of the science behind food addiction and how sugar affects the brain made complete sense to me. It was the first time I felt truly seen—and truly hopeful. That day, I made the decision to give up sugar completely. It hasn’t always been easy, but it’s one of the most empowering choices I’ve ever made.
For many including me, truly reducing sugar means also re-evaluating alcohol, wheat, and ultra-processed foods.
Here’s why.
1. Alcohol: Hidden sugars and cravings in a glass
Alcohol and sugar go hand in hand. Even if you're sipping a "dry" white wine or a spirit with soda water, alcohol affects your blood sugar levels and can trigger cravings for sweet or starchy foods. More obviously, many alcoholic drinks—think cocktails, ciders, and liqueurs—are packed with sugar. But beyond the physical sugar content, alcohol can weaken your resolve and disrupt your blood sugar balance, making it much harder to stick to a sugar-free way of eating.
For some, including me, giving up alcohol is the key that unlocks successful sugar-free living. It's about recognising that alcohol is feeding the same cycle you're trying to break and also lowering your resolve to quit sugar.
2. Wheat: Sugar in disguise?
It might surprise you, but wheat—especially refined white flour—acts a lot like sugar in the body. It’s rapidly broken down into glucose, causing a spike in blood sugar followed by the inevitable crash, which can lead to further cravings. This is particularly true of highly processed breads, cereals, and baked goods.
Many people find that once they’ve ditched sugar, wheat-based foods become their next go-to when they’re seeking comfort, quick energy, or a dopamine hit. Giving up wheat, at least temporarily, can help reset your taste buds and reduce the desire for sweet, starchy comfort foods.
3. Ultra-processed foods (UPF's for short): Sugar by another name
Ultra-processed foods are often where sugar hides in plain sight. Packaged snacks, ready meals, sauces, and even “healthy” breakfast cereals often contain multiple forms of added sugar—glucose syrup, dextrose, maltodextrin, and more. They’re designed to be hyper-palatable, which means they stimulate your brain’s reward system in the same way sugar does, keeping you coming back for more.
If you’re serious about reducing sugar, it’s worth learning to read labels and focusing on whole, minimally processed foods. Think simple meals made from real ingredients—veg, protein, whole grains (if you tolerate them well), and healthy fats.
4. Sugar isn't just a food choice—It's a pattern
For many of us, sugar is part of a wider lifestyle pattern: reaching for something sweet or starchy when we’re tired, stressed, or celebrating. Alcohol, refined carbs, and processed snacks often play similar roles. Giving up sugar isn’t just about food—it’s about noticing those patterns and gently changing them.
That’s why some people find it helpful to remove several triggers at once—alcohol, wheat, ultra-processed foods, and sugar—at least for a few weeks. It gives the body and mind a chance to reset. After that, you can slowly reintroduce what you feel works for you, without falling back into old habits.
5. What you might gain
It may sound like a lot to give up—but many people report gaining far more than they lose. Clearer skin, improved digestion, better sleep, more stable moods, fewer cravings, and a new sense of freedom around food are all commonly reported benefits.
And it’s not about perfection. It's about awareness. Knowing which foods truly support your health—and which ones might be keeping you stuck—can be a powerful step toward feeling your best.
A cautionary note for diabetics
If you have diabetes and are on medication or insulin, it’s essential to make any significant dietary changes—such as cutting out sugar or carbohydrates—under the guidance of your doctor or a qualified dietitian. This is because altering your diet can affect your blood sugar levels quite rapidly, potentially leading to hypoglycaemia (low blood sugar) if your medication doses are not adjusted accordingly. Some people find their need for medication reduces as their diet improves, but making changes without medical supervision can be dangerous. Your healthcare team can help you make safe, sustainable adjustments that support your health without risking complications.
Useful Resources for Sugar-Free Living & Food Addiction Recovery
If you’re exploring life without sugar—or suspect that your relationship with food goes deeper than cravings alone—these trusted resources can offer clarity, tools, and support.
📚 Books
Food Junkies: Recovery from Food Addiction by Dr Vera Tarman
A foundational read for anyone questioning whether they might be addicted to food or sugar. Dr Tarman explains the neuroscience of addiction, shares compelling case studies, and outlines practical steps to reclaim control. Honest, hopeful, and science-backed.
“You are not weak. You are chemically hooked.” — Dr Vera Tarman
Available in paperback, audiobook, and Kindle formats. i found this book so enlightening I have it on audiobook to listen to on headphones or in the car, and a paper copy to refer back to and highlight.
Ultra-Processed People by Dr Chris van Tulleken
A compelling and eye-opening look at how ultra-processed foods (UPFs) have reshaped our diets, health, and even our biology. This book unpacks how UPFs, including sugary and convenience foods, are engineered to be addictive—and why avoiding them is key to long-term health.
"The food system is rigged against us. But we can take back control." — Dr Chris van Tulleken
A Sunday Times bestseller, praised for its blend of science, journalism and lived experience.
💬 Support Groups & Online Programmes
Sweet Sobriety – www.sweetsobriety.ca
An online support community for people recovering from sugar and processed food addiction. Run by professionals with lived experience, Sweet Sobriety offers:
- Monthly membership
- Group coaching via zoom
- 1 to 1 coaching for an additional fee
- Courses
- Peer support groups via zoom
A safe, non-judgemental place to find understanding and accountability.
🎧 Podcasts
Food Junkies Podcast
Hosted by Dr Vera Tarman and team, this podcast features leading voices in food addiction, neuroscience, and recovery.
The Food Junkies podcast is dedicated to raising awareness of food addiction as a recognised disorder and providing listeners with inspiration, education, and hope. Hosted by professionals working on the front lines of food addiction treatment, the show explores the many pathways people take towards recovery and abstinence, always with the goal of helping listeners build a health-forward lifestyle. With candid discussions on what it means not just to survive but to truly thrive in recovery, Food Junkies offers both expert insight and lived experience. While the podcast is a valuable resource for learning and encouragement, it is not a substitute for medical advice—listeners are always encouraged to seek guidance from their own healthcare providers for individual concerns. Also includes powerful personal stories from those who’ve found freedom from sugar and binge eating.
Listen on Apple Podcasts, Spotify, or: www.foodjunkiespodcast.com
The Food Shrinks Podcast
The Food Shrinks podcast, hosted by Molly Carmel, Clarissa Kennedy, and Molly Painschab, offers honest, compassionate conversations about food addiction, recovery, and the journey to finding freedom with food. Drawing on years of clinical experience, the hosts explore the real challenges people face in their relationship with eating, while sharing practical tools to support recovery. More than just expert advice, each episode feels like a conversation among friends—acknowledging that healing is not a straight line, but a process that requires honesty, self-compassion, and empowerment. Whether you’re working through diet trauma, rebuilding trust with yourself around food, or seeking an approach to eating that feels right for you, Food Shrinks provides a safe, supportive space to learn, grow, and discover what recovery can look like for you.
Available on most podcast platforms
🎓 Professional Events & Education
RCGP 2-Day Conference on Food Addiction (London, September 2025)
Hosted by the Royal College of General Practitioners, this groundbreaking conference brings together medical professionals, researchers, and addiction specialists to explore the science and clinical approaches to food addiction. You can attend in person or watch live stream virtually.
- Dates: September 2025
- Location: London, UK
- Open to: Healthcare professionals, nutritionists, therapists, and those with lived experience
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Organised by: The Collaborative Health Community Foundation: The International Food Addiction and Comorbidities Conference (IFACC) 2025
Visit the RCGP Events Page for details and registration or Eventbrite for ticket sales.
👣 Remember:
You don’t need to figure it all out overnight. Whether you’re sugar-curious or ready for full food freedom, there’s a growing community of support ready to help you take the next step.
Key takeaway
If you’ve been wondering why giving up sugar feels so hard, it may be because it’s not just sugar that’s causing the problem. Alcohol, wheat, and ultra-processed foods all affect your body and brain in similar ways, and cutting them out—even for a while—can be a game-changer.