Fruit + Sugar


For your combination intolerance, you do not have an intolerance to each food group independently, but rather you have an intolerance to the combination of them. When consumed far apart, your body will process them perfectly fine.

You will not only want to stay away from eating foods that naturally combine fruit and sugar (such as chocolate covered strawberries), but also from meals that will be a fruit and sugar combination (think avocado toast followed by a cookie for dessert…yes an avocado is considered a fruit!).

What is the Easiest Way to Avoid your Fruit + Sugar Combination?

…Avoid Sugar

Fruit is found in just about everything - from oils (coconut, olive, and avocado oils are all considered fruit) to ascorbic and citric acid in nearly every processed food. Most water filters are coconut based, meaning you are consuming it even in your H2O.  These facts make fruit very difficult to avoid, and because of that, we suggest simply staying away from sugar to ensure you do not consume your combination.

Sugar spikes your blood sugar, negatively affects your metabolism, and has nearly zero nutritional value, so staying away from refined sugar all together is a win-win. And don’t worry - maple syrup, honey, and coconut sugar are great substitutes so will make sure you sweet tooth is still fully appeased!

What Constitutes Sugar?

Foods, raw and cooked:

Beet Sugar

Brown Sugar

Cane Sugar

Karo Syrup

Molasses

Raw Sugar

Sorghum

Turbinado Sugar

White Sugar

Additives:

Dried Cane Juice

Evaporated Cane Juice

High Fructose Corn Syrup

What Constitutes Fruit?

Foods, raw and cooked:

Apples

Apricots

Avocado

Bananas

Blackberries

Blueberries

Cashews

Coconut

Coconut Sugar

Cranberries

Dates

Date Sugar

Figs

Fruit Barks

Fruit Peels

Grapefruit

Grapes

Kiwi

Lemons

Limes

Mango

Monk Fruit

Oils (Avocado, Coconut, Olive)

Olives

Oranges

Palm

Papaya

Peaches

Pears

Plums

Prunes

Strawberries

Tamarind

Spices:

Allspice

Cloves

Mace

Nutmeg

Cream of Tartar

Vanilla (Vanilla Extract)

 

Beverages:

Wine

Cider

Fruit Wine

Fruit Liquors

Apple Cider

Wine Vinegar

Balsamic Vinegar

Soda

Kombucha

Flavored Seltzers

Flavored Drinks

Gin

Juniper

Bergamot

Earl Grey Tea

 

Additives:

Fructose

Fruit Extracts

Fruit Oils

Artificial Fruit Flavoring

Vitamin A Palmitate

Bioflavonoids

Citrates

Pectin

Vitamin C

Tocopherols

Acetic Acid

Malic Acid

Ascorbic Acid (Vitamin C)

Citric Acid

Annatto Coloring

Sorbitol

Polysorbate 80

Sodium Laurel Sulfate

 

Foods that Commonly Contain Fruit and Sugar

Sweetened Coconut Milk

Fruit Yogurts (sweetened with cane sugar)

Flavored Coffee Drinks

Most Jellies, Jams and Marmalades

Vinaigrettes and Dressings

Condiments, Sauces, Marinades

Pasta Sauces (Olive Oil + Sugar)

Granola

Dried Fruit (Raisin, Cranberries, etc)

Pancakes, Waffles, Crepes

Flavored Chocolate Candy

Fruit Pies, Baked Goods, Muffins

Commercial Wine, Fruit Wine, Fruit Liqueurs

Cocktails

Ciders and Spiked Seltzer

Kombucha, Lemonade, Flavored Drinks (Gatorade, Sodas, Etc.)

Smoothies

 

Have a Sweet Tooth? Go for these substitutions:

Maple Syrup

Honey

Coconut Sugar

Agave

Dates

Fruit Juice

Monk Fruit

Unsweetened / Keto Products

Stevia

Fruit Purees

Dates, Date Sugar, Date Syrup