More Fructose Facts

The current medical advice is:

• Max added sugar calories per day = 100 for women and 150 for men (American Heart Association).
• Max added sugar intake per day = 9 teaspoons for men, 6 for women and 3 for children (Australian sources)

Different fruits have different levels of fructose:

• Low: kiwis, grapefruits, honeydew melon, blueberries, raspberries.
• Medium: satsumas, plums, peaches, strawberries, oranges.
• High: grapes, cherries, apples, mangoes, bananas

Safe sugar substitutes:

• Glucose (dextrose) - weighs half as much as sugar but takes up more fluid.
• Rice malt syrup - should only contain rice and water, so avoid any with added sugar.
• Stevia granules or drops - the drops are more potent than regular sugar whereas most granules you can use as you would sugar. So 200g sugar = 200g granulated stevia or 1 teasp. liquid stevia; 1 tablesp. sugar or granulated stevia = 6 to 9 drops liquid stevia; 1 teasp. sugar or granulated stevia = 2 to 4 drops liquid stevia.

Many foods are better frozen - tofu stir fries better, nuts are crisper, many starchy vegetables such as sweetcorn and peas since the freezing process stops the starch breaking down into sugar.

Sarah Wilson recipes are mainly gluten free and grain free as she feels that starches from grains can feed the sugar addiction and are best minimised if you have issues with sugar.

Some more facts from I Quit Sugar by Sarah Wilson, Macmillan UK 2014. See the website https://iquitsugar.com/