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- these sweeteners have NO fructose (preferred):
- rice malt syrup (aka maltose)
- L's tip: get brewer's malt in bulk from the brewing shop. It's the same thing and much, much cheaper
- stevia
- rice malt syrup (aka maltose)
- high fructose sweeteners (avoid):
- white sugar, brown sugar, raw sugar, etc.
- agave
- coconut sugar, nectar, syrup
- honey
- maple syrup
- dried fruits such as dates
- use less and less of the preferred sweeteners over time to acclimatise your tastes to less sweet foods. In conjunction with an emphasis on filling low-GI foods, sweet cravings should be minimised.
- avoid high-fructose fruits, and only eat two small pieces of low-fructose fruits per day.
- Eat only very small amounts of dried fruit, or none at all. Don't drink fruit juice.
- When eating fresh fruit, eat with something containing fat or protein, such, as yoghurt, cheese or nuts. This slows down the absorption of the sugars.
- Only use one source of fat, e.g. in a salad don't add olive oil and nuts and tahini.
- preferable breads:
- sourdough
- rye
- wholemeal & wholegrain
- spelt
- flourless
- any bread with 4% sugar or less.
- preferable alcohols:
- wine: dry wines, not sweet. Red is better than white.
- spirits: dry spirits such as gin, vodka and whiskey. however, it depends on what they are mixed with.
- beer: has only maltose, no fructose at all.
- how to JERF (just eat real food):
- keep it simple: cook recipes with short ingredient lists and choose simple meals at restaurants.
- buy several different types of vegetables and fruits when shopping, and incorporate them into different meals.
- avoid any sauces that you have not made yourself.
- buy fresh, locally grown produce that's in season.
- when eating out, choose foods and cooking methods that you are familiar with.
- beware of 'superfoods' fads. eat foods that are proven to be beneficial.
- if a product has unexplained food numbers in the ingredients list, don't buy it.
- grow your own foods if possible.
- stick to the outside edges of the supermarket. This is where the fresh foods are displayed.
- buy fresh food in bulk and freeze it. This way you will still have a supply of real food if life gets in the way.
- eat foods whole and unprocessed. There is no need to juice or extract foods except for storage purposes.
nov 12 2014 ∞
dec 11 2014 +
dec 11 2014 +