How we eat our fruit

By Meg Yonson |

Fruit? Isn’t that against the I Quit Sugar ethos? Sure, we’re all about cutting out fructose, but Sarah and the IQS team do eat some fruit. Some…

The trick is, we don’t eat fruit as the ramification of some sugar craving. Many people scoff down dried dates and apricots when sugar cravings hit at 3pm, hankering for the very stuff that will only to fuel their blood sugar problems. So how do you eat fruit so you don’t feed sugar cravings? Well…

  1. Always eat our fruit in its whole form.

We only ever eat whole fruit. This is way better than juicing, which removes the fibre and dumps fructose on the liver. We don’t do dried fruit, either, or (as many of you ask) dehydrated because this processing removes the water, thereby concentrating the sugar.

  1. Eat fruit as part of a meal.

We don’t eat fruit just on its own. Instead, we eat fruit with a source of fat and protein to slow the sugar rush and satiate our appetite. Things like nuts and seeds, cheese, coconut oil, tahini and avocado are great to pair with fruit to make it a balanced meal.

  1. If you have it as a snack, add fat and protein.

Always. Check out Sarah’s ‘Salted Caramel’ Haloumi + Apple snack, Nutty Teeth (nut butter with apple) and our Ricotta w/ Raspberries, Lavender + Coconut for some inspo.


  1. Eat fruit that’s in season.

Our bodies are more receptive to fruits and veggies that are in season. They’re higher in nutrients, tastier, and fresher. But also, eating seasonally supports the local economy, tunes into nature’s seasons and it’s almost always cheaper, which Sarah is a big proponent of.

  1. Opt for low-fructose fruit.

Our favourites are kiwi fruit, berries and grapefruit. But this doesn’t mean we avoid other fruits all together. In the IQS Smoothie Cookbook we include frozen banana, but keep it to 1/3 of a banana for two serves. Plus, we always add a source of fat and protein – Do we sound like a broken record?

  1. Stick to 2-3 pieces of fruit a day.

Sarah recommends (and also what the World Health Organisation is steering towards) eating only 6-9 teaspoons of sugar a day. If you don’t consume sugar from any other sources, this is about 1–2 pieces of the low-fructose variety of fruit.

And… here’s a recipe to show you how to do it just like we do:

Strawberry + Haloumi Salad


If you’re doing the I Quit Sugar 8-Week Program, Sarah advises cutting out fruit for four weeks. This is to break the sugar addiction and to recalibrate our bodies, just for that short period. Then, at the Week Six mark, Sarah recommends you reintroduce fruit and read how your body takes to it.

Wondering how Sarah gets enough vitamins if she’s not eating as much fruit as you thought we needed?

“I choose to get those important vitamins and minerals – and fibre – from vegetables,” she says. “I choose, instead, to eat a stack of vegetables. Most vegetables are more nutrient-dense than fruit.”

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