Published by Macmillan UK, 2014
The author began her research in an effort to address her own health issues, in the process finding much recent scientific research that fructose, a form of sugar, has many damaging effects on the human body. [See post on Fructose Facts] Having weaned herself off sugar, with benefits to her health, in this book she sets out the facts about fructose and how you can follow her example with an eight week programme. Sarah advises quitting all sugar for the first two weeks to allow your body to recalibrate, with fruit and 'safe sugar alternatives' being re-introduced later on. Do read the whole book, which comes with lots of tips and recipes, but here's a quick overview.
- Week 1: Experiment with paring back sugar. Become more aware of which products and foods contain sugar, and cut down where you can (half a teaspoon or none in coffee where you had a whole teaspoon before).
- Week 2: Replace sugar with fat (e.g. unprocessed fats and quality protein, like eggs, cheese, nuts and coconuts - your natural 'fat full' hormones will tell you when you have had enough - but you'll need to start listening to your body saying'I'm full'. Many fats are vital and needed for immune health, digestion and metabolism, act as antioxidants and get rid of heavy metals and toxins in our systesms. [The 1950s study that lead to 'fat is bad' was flawed; it reported results from only the 7 of 22 countries that suggested a link and ignored results from the other 15 that disproved it.]
- Week 3: Quit all sugar to allow your body to readjust. Eat products with less than 3g to 6g of sugar per 100g or 100ml. With dairy products the first 4.7g of sugar will be lactose, so subtract that from the amount stated. A standard drink is 350ml, so the per 100 g/ml figure must be multiplied by 3.5. Avoid Thai food as it is heavy in sugar. Wine, beer and spirits contain minimal fructose (it has largely been converted to alcohol). Tonic water is high in sugar, so use soda water as a mixer. Useful foods for 'pick-me-ups' are: cacao, chia seeds, cheese, chicken, cinnamon, coconut oil (very sweet) - coconut water (sweet but negligible fructose), and coffee.
- Week 4: Face the demons - others may try to sabotage your efforts and you may be finding it difficult. Remember that 1 glass of apple juice or cola contains 10-12 teaspoons of sugar, 1 apple is 2-3 teaspoons, 1 banana 4 teaspoons. Low fat products (e.g. yoghurts) are usually higher in sugar.
- Week 5: Get creative and experiment with meals. If you do lapse, tomorrow is a new day to start again. Avoid the negative (I must quit chocolate) and find a positive (I must eat more healthy foods).
- Week 6. Add some sweetness back in with small amounts of low sugar vegetables and fruits, safe sugar substitutes and other spices and flavours.
- Week 7: Accept any lapses and start again the next day.
- Week 8: Moving forward. You have broken the cycle. Go easy on the fat, but by week 8 your body should be telling you what it needs.
Check out Sarah's website iquitsugar.com
