Could you live without sugar?

Every fibre of my being wants to hold you, snuffle you up. And it’s taking every inch of my, let’s be honest, tiny willpower not to do it.

Alas, farewell, sweet muffin. I can not continue with this affair. For though it would be delicious, it would be all too brief. And I would be left with the inevitable guilt, shame and heartbreak of such fleeting romance.

To be fair, muffin, at least you are what you say you are. You’re in the open, in all your sweet goodness – “take me or leave me”, you cry, “everybody knows I am laden with sugar”.

Indeed – it is the hidden sugars a girl with good intentions must watch out for.

And, in today’s pre-packaged world, you need eyes like a hawk to see them.

That’s where Sugar Snub comes in – a handy guide to help you through the dietary minefield that is modern eating.

There are two types of sugar – naturally occurring sugar like lactose in milk and added sugar, which includes table sugar (sucrose) as well as concentrated sources like fruit juice.

The World Health Organisation (WHO) says that only five per cent of your daily calorie intake should consist of added, or “free” sugars. This equates to approximately five to six teaspoons (25g) for women and seven to eight teaspoons (35g) for men.

But start looking at the labels on foods and you start to see how easy it is to go over before elevenses.

In fact, most people in the UK are consuming about 50g a day. I’m no mathematician, but that’s well over double the RDA.

Knowledge, when it comes to sugar, really is power. A mindful eater could think they’re being smart by going for the “low fat” option, but these are sugar-packed.

Fat – the enemy in dieting trends of the 1990s and early noughties – has been welcomed back in to the fold.

In fact, a lot of nutritionists are now saying it’s best to go for the full fat option. Because it’s sugar that’s the real enemy.

Imagine sugar like the friend who smiles and says “well done” after you lose a few pounds and look great on it, but then slips a slab of butter in your coffee when you’re not looking (though they may actually be doing you some good, but more on that later).

Ready made soups, sauces, sandwiches... start doing your research and you’ll soon find that you – and your insides – are full of the white stuff.

This was the impetus behind Sugar Snub.

After battling through breast cancer and coming out the other side, Claire White started to look at the effects of sugar on health.

She says there is no doubt that “cancer loves sugar”.

And indeed, there is a lot of research which supports the theory.

The charity Cancer Active says: “Scientists have actually shown in the Journal of Clinical Investigation January 2014, sugar can cause cancer via not one, but two biochemical pathways (Research in Cancer Watch).

“There are more than six research studies in the last few years which show that People with the highest levels of blood glucose develop more cancers; and, people with cancer, who also have the highest blood levels of glucose, survive least.”

Research also shows that cancer cells consume more sugar than normal cells too.

I’ve lost quite a bit of weight in the last 18 months but I’m struggling with the last few pounds. I was wondering if cutting the sweet stuff might just shift them.

But having spoken to Claire, my Ban on Sugar (aka, The Moment I turned in to the Glucose Craving Monster From Hell) is now much more than that.

A few pounds I can live with. Disease, I probably can’t.

Claire says that sugar:

• Inhibits our immune system, making it harder to fight off viruses and infections.
• Is a large contributing factor to developing type 2 diabetes.
• Upsets the mineral balance in our bodies, causing deficiencies as well as interfering with mineral absorption.
• Speeds up the ageing process.
• Has been connected with the development of cancers of the breast, ovaries, prostrate, rectum, pancreas, lung, gallbladder and stomach.
• Is linked to dementia.
• Causes an acidic digestive tract, indigestion and malabsorption.
• Can cause a rapid rise in adrenaline, anxiety and loss of concentration.

So – a week of trying to cut sugar. How have I fared?

Day One

I’m at home today and this is where I am determined to stay, away from temptation, away from coffee shops and their delicious cases of impulse-buy cakes. I’ve pre-prepared all my meals and, aside from a banana, there isn’t much sugar in my diet today.

Feeling smug.

Day Two

Wake up feeling great. Think I’m visibly less bloated. Stick to my pre-prepared meals, feeling like this is a walk in the park. Go for a run. Look at me, aren’t I clever? Sneak in a couple of squares of dark chocolate but that’s okay, right?

Day Three

Made a mistake today and didn’t prepare lunch. A busy morning in the office leaves me ravenous, so I head to the shop – but it’ll be okay; I’ve got my copy of Sugar Snub with me.....

Turns out it’s surprisingly hard to find a pre-packed sandwich with low levels of sugar. Have to go for a salad and some grilled chicken instead. Chomp it down in furious dissatisfaction.

Day Four

The Muffin Day. I feel really, really tired. And I’ve got a thumping headache. Foolishly think three cups of strong black coffee will help. Yes, Day Four is the day I have a mental battle with a muffin in the kitchen. I come out of it unscathed. But then I go home and devour a huge bowl of (gasp) white pasta, a glass of red.

Unconfirmed reports there was also milk chocolate.

Day Five, Day Six and Day Seven

I am back on track and it feels good.

I’ve realised I was using sugar as a way to boost my energy, but now, having replaced those sugary snacks with protein, I feel much more alert and less bloated, too. And I think I’ve made better decisions thanks to taking the book with me while food shopping.

Now, I’m not going to pretend that cake won’t happen. But a treat is fine once in a while. It’s about weeding out those hidden sugars that are in everything from your breakfast cereal to your soup.

Making a few adjustments to your diet can help you cut down on unnecessary sugar consumption.

Here are the realistic ones I’ve managed to stick to: 

• Reduce the sugar you add to drinks. Do this gradually to give your taste buds time to adjust. Try adding a sprinkle of cinnamon coffee as this has been shown to reduce blood sugar levels.
• Avoid low-fat “diet” foods which tend to be high in sugars. Instead have smaller portions of the regular versions.
• Say no to “sugar-free” foods. These often contain synthetic sweeteners like sucralose, saccharin and aspartame.
• Swap white bread, rice and pasta for wholegrain versions like oats, granary and wholemeal breads, brown rice and pasta.
• Avoid fruit juice. They don’t contain any of the fibre of fruit, just the sugar. • For a pick me up, have a piece of whole fruit with a handful of nuts or a small tub of plain yoghurt. Both contain protein which helps balance blood sugar and energy levels.