1. Check the Glycemic Index
While the Sugar Busters diet doesn't push the glycemic index as a whole, take a look at it anyway to clarify your understanding of healthy choices. Avoid fruits high on the glycemic index list as you lose weight. The glycemicindex.com website allows you to search for common foods online. Apples, pears, oranges, grapefruits and most melons fall low on the GI index and within the guidelines of Sugar Busters.
2. Keep Forbidden Fruits in Check
Generally, if a fruit contains high amounts of sugar, you should avoid it. Sugar Busters recommends that you stay away from grapes, watermelons, bananas, tangerines, pineapples, kiwis and mangoes. Dried fruits, including raisins, have a high sugar content, so they should also be avoided.
Whole fruit juices without added sugar offer a tempting alternative, but do not contain the fiber and other nutrients found in cut fruit. For this reason, it's best to avoid most juices. Lemon juice makes the grade, however, and it can be used to lightly season vegetables, fish and tofu without adding sugar or calories. If given a choice, you should always choose an apple over apple juice. Also, remember that this diet recommends you eat all fruit by itself at least 30 minutes before a meal--preferably on an empty stomach.
3. Use Products That Contain Fruit
While Sugar Busters suggests eating fruit separately from meals, you may have a craving for some fruit products to add flavor to a meal. A peanut butter and jelly sandwich can fit into the plan, but you'll need to change it up slightly. Use whole grain bread or rye crackers with all-natural peanut butter and unsugared jelly. Choose whole or "real" fruit jellies and jams.
Sure, an apple is always better than applesauce, but the latter makes some bland foods tastier! Some applesauce contains loads of sugar, but with a bit of label reading, you should find a decent brand that contains nothing but apples and spices. Add it to oatmeal or cake batter instead of sugar for moisture and a natural sweetness.
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