It’s probably the biggest misconception about Keys2words: you can’t eat any fruit, ever, for the REST OF YOUR LIFE. *dramatic organ music*
To that we say: That’s just bananas!
When you’re quitting sugar…
We’ll be clear. On the Keys2words.info, we ask people to hit pause on their fruit intake for 4-5 weeks. The reason for this is to give your body a chance to recalibrate and break the sugar addiction. Let’s be real, anyone who’s gone through a bag of grapes in one sitting knows that fruit can be just as addictive as chocolate or candy.
In Week Six of the 8WP, we gently reintroduce fruit back into the diet, with low-fructose berries and citrus, to see how your body handles it. You’d be surprised how sweet and satisfying a piece of fruit is once you’ve quit sugar!
How much fruit?
If you’ve kicked the sugary beast for good, we heartily recommend keeping in line with current dietary recommendations. That is, working a couple of pieces of fresh, whole fruit into the 5-6 serves of fruit and veggies a day.
“Actually, we work to about seven serves of fresh fruit and veggies a day in our menu plans. I recommend only one or two of those serves coming from fruit, mostly because veggies pack more nutritional punch,” says Sarah.
The two exceptions
The only fruits we’d advise avoiding, except on very special occasions:
- Grapes. This is because they’re particularly high in fructose and most of us tend to eat waaaaaaay more than a standard serve (⅔ cup) in one hit.
- Watermelon. Again, we tend to eat it in such high amounts, there’s little fibre to go with the sugar dump.
The deal with bananas
With high fructose fruits like bananas and mangoes, our recommended serve is half a banana or half a mango. Which is likely more than enough sweetness for someone who has quit sugar.
How to eat your fruit
Just because we eat fruit, doesn’t mean we have a big bowl of fruit salad with fruit yoghurt and a fruit juice on the side while wearing a hat worthy of Carmen Miranda. Here are some IQS guidelines that make eating fruit much healthier:
- Eat with protein and fat, to slow the fructose absorption and ease the sugar dump on the liver. For example, you might like our Sesame Crusted Haloumi and Strawberry Salad.
- Treat fruit as “nature’s dessert”, says Sarah. Fruit should be seen as a “treat”, not a meal replacement.
- Use fruit as your sweetener. Half a frozen banana in a smoothie is a much better (and tastier) option than using rice malt syrup.
- Veer towards the low-fructose options…
The best low-fructose fruit to eat
As Sarah tells us often, don’t worry too much about which fruits are best. However, there are some low-fructose fruits we enjoy quite regularly in the IQS office.
- Honeydew melon
- Kiwi fruit
- Pear (with skin)
See, not so scary, right? If you’re keen to quit sugar and start enjoying fruit the way nature intended, register your interest now for our next Keys2words.info in October. It’s a gentle, healthy experiment complete with delicious recipes and expert guidance. Plus, we’ll enter you in the draw to win 1 of 3 Vitamix S30 blenders!
Please note: Prize available to Australian residents only. By entering you agree to the full terms and conditions.
How do you like your fruit? Let us know your creative ways of enjoying fruit (with protein and fat, of course!) in the comments below.