NATURAL SWEETS HIGH IN FIBER
(Consume in moderation and for your blood type).
Organic, unsulfured dried fruits, such as apricots, berries, dates, figs, papayas/pawpaws, peaches, prunes, mangoes, currents, and raisins. Wash before serving.
Organic apples and stone fruits such as cherries, plums, peaches, nectarines, and pears. Consume fruits in season. AVOID GMO apples and fruits sprayed with antibiotics and APEEL.
READ the PLU (Price Look Up) Bar Code
#3XXX Ionized w/radiation
#4XXX Conventionally grown w/pesticides
#8XXXX GMO
#9XXXX Organic
Organic berries of all kinds, fresh or frozen, such as blueberries, boysenberries, goji berries, raspberries, strawberries, etc. Again, wash before consuming. They can be eaten as is, mixed with other fruits, or pureed into a smoothie or sorbet.
Various combinations of pureed fruit can be made and served with spices and mint. For recipes, go to the Nourishing Basics Cookbook.
Organic tropical and semi-tropical fruits such as bananas, grapes, grapefruits, mangos, melons, pineapples, pomegranates, and watermelon. AVOID grapes sprayed with cryolite/fluoride.
Organic pawpaw/papaya with fresh lemon/lime juice and mint. Fresh mint can be
added to many tropical fruits, pineapple, in particular, and some berries.
AVOID GMO Papaya/pawpaw.
Homemade fruit cocktail with different varieties of organic fruits, their natural juices, and mint.
Keep tropical fruits separate from cold-climate stone fruits.
Popsicles made from organic unsweetened (naturally sweet), organic fruit juice, preferably not from concentrate, e.g., organic grape juice. AVOID fruit “drinks” which are loaded with refined sugar.
Jello made from organic unsweetened (naturally sweet) fruit juice and unflavored gelatin.
Naturally sweetened kefir, yogurt from unhomogenized milk/cream, or coconut yoghurt, sweetened with unboiled honey, fruit, or palm sugar. For blood type A, B, & AB.
Chocolate/carob/drops/candy, sweetened with date/rice/maple syrup or fruit.
Organic fruit sheets or coconut bars with fiber and maple syrup. AVOID the many bars made with refined sugar, corn syrup, dextrose, sucrose, and hydrogenated oil.
Gluten-free cookies/biscuits/bars, sweetened with fruit, rice/maple syrup, or palm sugar. AVOID cookies with damaged oils. Coconut, amaranth, and quinoa flour are healthy options. GoRaw, EatRight NZ, Simple Mills, Yumster Yo Bars, to name a few.
Organic dark chocolate or carob sweetened with fruit or stevia.
Gluten-free, whole grain cakes, pies, muffins, or cheese cakes, sweetened with fruit, rice/maple syrup, or palm sugar, and free of damaged oils/fats. Keep consumption to a minimum.
Whole grain brown rice crackers, free of sugar, damaged oils, and MSG.
Jovial Foods, Edward & Sons, Gluten Free Shop AU, Eat Right, Ceres Organics, NZ
GoRaw, Simple Mills.
Chutneys, Jellies, jams, or cranberry sauce sweetened with fruit, palm sugar, or coconut sugar.
When a recipe calls for sugar, replace it with natural sweeteners, such as date sugar, palm sugar, coconut sugar, unsulfured molasses, rice syrup (Lundberg) made from whole brown rice, unrefined maple syrup, unboiled honey, or natural stevia. Desserts can always be sweetened moderately with these natural sweeteners, which do not cause an insulin spike.
The more fiber a natural sweet contains, the less it will cause an insulin spike.
Thus, it is always better to consume the whole fruit instead of fruit juice, and a salad or vegetable juice with the pulp, instead of just vegetable juice.
If you crave something sweet, it is usually an indication that your sodium-potassium ratio is out of balance, and you need more potassium-rich foods or a supplement. It can also indicate a chromium deficiency, or that your adrenal glands and pancreas are depleted (burned-out) and not functioning properly (e.g., hormonal imbalance).
To overcome sugar cravings or sugar addiction, start your day with quality protein, high-fiber foods, and healthy fats. Supplement with chromium nicotinate or chromium picolinate, vitamin C complex, and a balance of essential fatty acids (omega-3 in particular with organic flaxseed oil).
Consult with a good nutritionist to help restore healthy adrenal and pancreatic function. In addition, prioritize sufficient sleep and regular exposure to natural, full-spectrum daylight for optimal sunshine vitamin D.
The time it takes will depend on how well you nourish your body, your genetics, epigenetics, willpower, and commitment to change.
RECOMMENDED READING
Metabolical: The truth about processed food and how it poisons people and the planet, by Dr. Robert Lustig, MD, Yellow Kite, 1921 https://amzn.to/3pX7iaL
Get the Sugar Out by Ann Louise Gittleman
Food, Teens, and Behavior, by Barbara Reed Stitt, PhD, 2009, and Food and Behavior by Barbara Reed, PhD, 1983
Nutrition and Physical Degeneration by Weston A Price, DDS, Keats Publishers, 1939, Price Pottenger Nutrition Foundation, 2008, 2010
Potatoes Not Prozac, Kathleen Des Maisons, PhD
Sweets Are Not Treats, Carla Cassata, NC Let’s Live Magazine, 1988
Sweet Poison with Dr. Eric Stice, Univ. of Oregon, Sixty Minutes TV, 8 June 2012
Sugar Blues, William Duffy, Warner Books, 1986
Sugar: The Bitter Truth Summary with Prof. Robert Lustig, MD, USSF Division of Endocrinology & Metabolism, 30 July 2009, US Berkley Dept. of Nutritional Sciences
Dr. Jean Mac Schwartz, PhD, Sharon Fleming, PhD, Lorene Ritchie, PhD
The Blood Solution by Mark Hyman, 2012, University of CA, San Francisco, Dr. Christine Horner, Harvard University
Sweet Treat Addiction by Lady Carla Davis, MPH, Masters of Health Magazine, 2017
The Fat Flush Plan & Program by Ann Louise Gittleman, Random House,1996 & 2008
References are available upon request.