I Quit Sugar for Life Read Free Page B

in my recipes, but there’s room for you to cut back even
     further.
    You see, once you’ve quit sugar, your sweet point shifts. Try to shift it even lower.
    SUGAR STACKS:
    As part of IQS, we are super-careful with the hidden sugars.
    Because the obvious sugar (a cube in your coffee) ain’t nothing compared to these seductive doozies:
    ▶ BARBECUE SAUCE = 4 TEASPOONS OF SUGAR IN A SERVE OF SAUCE ON YOUR MEAL
    FACT: Packaged sauces are often 50% sugar.
▶ MUESLI BAR = 3–5 TEASPOONS OF SUGAR PER BAR
    FACT: Even the ones that are labelled ‘sugar free’. The dried fruit deems them a fructose bomb!
▶ A LOW-FAT YOGHURT (SINGLE SERVE) = 6½ TEASPOONS OF SUGAR
    FACT: When manufacturers take the fat out, they put sugar in to make up for lost flavour and texture, often disguised with other names, such as
     inulin and oligofructose.
▶ A SMALL PACKET OF SULTANAS = 8 TEASPOONS OF SUGAR
    FACT: Bars with dried fruit contain up to 70% sugar.
▶ APPLE JUICE = 10 TEASPOONS OF SUGAR PER GLASS
    FACT: A glass of apple juice contains the same amount of sugar as a glass of Coke.
▶ TOMATO PASTA SAUCE = 10–12 TEASPOONS OF SUGAR PER SERVE
    FACT: ‘Savoury’ dinner sauces often contain more sugar than chocolate topping, particularly the tomato-based ones.

REMEMBER
    IF YOU’RE IN THE PROCESS OF QUITTING SUGAR ON MY 8-WEEK PROGRAMME . . .
    I ADVISE NO SWEETNESS AT ALL – INCLUDING STEVIA AND RICE MALT SYRUP AND LOW-FRUCTOSE FRUIT (COCONUT PRODUCTS ARE OK) – UNTIL WEEK SIX OF THE EIGHT-WEEK
    PROGRAMME. THIS IS TO RECALIBRATE YOUR BODY AND ARREST THE SWEET ADDICTION.
    SAME IF YOU’RE ‘RECALIBRATING’ AFTER A BIT OF A LAPSE. GO COMPLETELY SAVOURY FOR A FEW DAYS, TO REST YOUR PALATE AND TO GET OFF THE SWEET CRAVINGS
    CYCLE. SELECT RECIPES AND FOODS ACCORDINGLY. AT THE END OF THIS PROCESS, I LIKE TO SLOWLY REINTRODUCE A BIT OF LOW-FRUCTOSE FRUIT AND TO MAKE MY TREATS WITH AS LITTLE SWEETENER AS
    POSSIBLE.
    Look out for this little icon in the recipe section. It denotes sweet-free recipes suitable for quitting and recalibrating.

NUTRITION INFORMATION
SERVINGS PER PACKAGE 3.2 SERVING SIZE 170 g
 
Ave Quantity per Serving
Ave Quantity per 100 g
Energy
697 kJ (167 Cal)
410 kJ (98 Cal)
Protein – total
    – gluten

9.1 g
0 mg

5.3 g
0 mg
Fat – total
    – saturated
2.7 g

1.7 g
1.6 g

1.0 g
Carbohydrate total

26.2 g
15.4 g
Sugars

25.7 g
15.1 g
Sodium
135 mg
79 mg
Calcium
295 mg (37%RDI)
173 mg
LOW-FAT YOGHURT
    STEP 1
    A quick snapshot: choose foods with less than 5 g of sugar/100 g, or 5% sugar.
    This quick reading should keep you roughly in check and will wipe out 90% of processed foods. This low-fat yoghurt is 15% sugar.
    STEP 2
    But if it’s dairy remember the first 4.7 g of sugar/100 g is lactose.
    Lactose is fine to consume, but anything on top of the 4.7 g is added sugar. Here, the amount of added sugar/100 g is 10.4 g. (15.1 g average quantity of sugar per 100 g minus 4.7 g.) This is the amount you work with in your calculations.
    STEP 3
    And if it’s a liquid: it must contain no sugar.
    A serving size for a juice can be 375 ml, some servings can be up to 750 ml (at those juice bars). Pasta sauce can be 250 ml, which means the per 100 ml quantity of sugar needs to be multiplied by about a factor of 4, 7.5 and 2.5 (respectively) to work out how much sugar it actually contains. Even if it’s only 5% sugar, a liquid’s massive serving size renders it a sugary dump. Here, for instance, you need to multiply the 10.4 g (see step 2) by a factor of 1.7 as you’re not eating 100 g. You’re eating 170 g. That’s 17.7 g in the one serve.
    The take-home: never drink anything containing sugar!
    STEP 4
    To calculate the sugar content in teaspoons, divide the sugar content by 4.2.
    So 4.2 g of sugar = 1 teaspoon; 8.4 g = 2 teaspoons. Work out how much you’re eating in a serve by dividing the serving size by roughly 4 to get an idea of how much you’re eating. I find it easier to visualise amounts in teaspoons. You too?
    Here we