Low Fructose Paleo Sweet Treats.

Sugar has been a hot hot topic in the news for some time. With thanks to people like David Gillespie (Sweet Poison) and Sarah Wilson (I Quit Sugar program) spreading the word in an easy to understand way.  This is where we introduce Low Fructose Paleo Sweet Treats!

Since living paleo we have cut all refined sugars so we don’t cook with any table sugar (including organic, brown, raw…) and don’t eat any of the processed/packaged ‘foods’ which are chock full of sugar. Think biscuits, yoghurt, fruit bars, cereals, juice, soft drinks, canned beetroot (we could be here all day!).

We don’t think that simply cutting out sugar is the solution to the obesity epidemic and every chronic disease out there BUT it sure does help! And this sweet and addictive ingredient (aka poison) has a lot to answer for. The stuff makes us fat, age quicker, plays games with our hormones, moods and increases risk of cancer, diabetes and heart disease. Quite a few reasons to stop eating sugar yahhh!

“Sugar makes you fat and, if you consume it for long enough, it will kill you. It is converted directly to fat by your liver and it destroys your body’s ability to control your appetite. Without a functioning appetite control you will want to eat more of everything and no amount of dieting or willpower will change that. The more sugar you eat, the fatter you will probably be. But that will be the least of your worries.” Read more in Sweet Poison.

Now this is the bit we struggled to wrap our brains around. Sugar can be broken down into fructose and glucose.

Paleo = no refined sugars (otherwise known as sucrose which is half glucose and half fructose) BUT it’s the fructose in sugar that is the super bad stuff and some paleo food has lots and lots of fructose! Say what!?

Fructose is the stuff our bodies can’t process and so it gets turned into fat and we get a whole bunch of other health implications. Glucose is the stuff that we use for energy, it gets burned up! 

So we vote lets slow the flow of fructose!

So now we’ve made a few more changes to our paleo lifestyle to decrease our fructose consumption.

These are the changes we’ve made to create a low fructose paleo diet:

  • We no longer cook with and eat stuff like raw honey, medjool dates and bananas every day. These things were once staples in our diets but they are packed with fructose, so now they are on the ‘every now and again list’.
  • We tried rice malt syrup! You may be thinking… huh rice? That’s not paleo!  We were a little worried about rice malt syrup and it’s definitely sitting on the paleo fence BUT we feel great after eating it so we think it’s ok.

Now we’ve cut down on these high fructose foods we feel better connected to our bodies and really really good!! YAY! YAY! YAY! No more racey feelings or sugar highs and lows. We really recommend giving it a try!

Our free eBook has a HEAP of our sweetener free recipes!

This is a super quick, merrymaker run down of sugar and what we have done to lower the amount of fructose we eat. We highly recommend reading Sweet Poison.  David mixes scientific stuff with simple stuff and you will understand it 100%. The I Quit Sugar website also has a heap of up to date information.

All this talk of sugar making your sweet tooth hungry? Try out these low fructose sweet treats!

1. paleo choccie mousse

2. paleo chocolate (use rice malt syrup to sweeten)

3. paleo coconut ice 

4. coconut blueberry crumble

Do you eat low fructose? We’d love to hear from you, give us your tips and experiences! 

Always merrymaking

Emma + Carla


Comments 19

  1. Hey Elizabeth! Thanks for your comment and sorry to hear you didn’t feel well after ‘quitting sugar’ not good! We definitely don’t recommend eating a certain way if it doesn’t make you feel better/good/absolutely awesome, that’s why we say do what works for you and what makes you feel good. Less fruits and natural sugars is working really well for us and we feel much more aware and energised – so we’re sticking to it! e + c

  2. Hey Girls, after an operation my body became stressed and now I can’t have high fructose foods, which includes onions (or in powder form – absolute killer), beet root, apples, pears, watermelons and the list goes on. I have found rice malt syrup is a great replacement for honey, especially when you need the honey texture, but if it’s only taste I use pure maple syrup. Very ripe bananas are actually higher in glucose and are ok. I am always checking out your recipes to see which ones I can use or easily adjust, so I am super excited what might be coming our way. Thanks!

  3. Hi Wendy! Wow, that is a big list. But it’s great that you know what affects your body negatively, so you can avoid these foods. In our new eBook coming soon we use a lot of rice malt syrup, so we hope this one will help you out with sweet treats 🙂 Thank you for your entry + good luck! e + c

  4. Hi Alex! We like Natvia because it’s easy to access at the super market, it also seems to have less of an after taste for us! In all the recipes that we use Natvia, you can swap this for your preferred powdered stevia or natural sweetener 🙂 Thanks for your comment! e + C

  5. I don’t commit to any one diet, but I have been eating a lot of paleo since Septemberish. I also a follow a few of the 80:10:10 raw vegan/fruitarian girls on YouTube and Instagram, and upped my fruit intake heaps towards the end of last year. I was basically eating only fruit, some veggies, and the occasional cheat snack. I’ve never been so bloated and sick in my life. I constantly looked like I was somewhat pregnant, it buggered up my bowels, and I had heaps of reflux & vomiting. I went to the doctor and he was useless- I told him how I quit gluten and dairy and have never been more bloated, his suggestion was laxatives & an operation to stop the reflux. A few weeks later someone suggested fruit can cause bloating so I cut it out for 2 days (I lived off of Oreos haha shhhh!) and low and behold I got the most flat stomach ever & no reflux. I’m not sure if I’m fructose intolerant perhaps, or was mixing the wrong fruits, but I’m definitely cutting down on the fruit intake and leaning back towards paleo. I think everything in moderation is fine, except the cheats which should be few and far between 🙂 it is super interesting though to follow the fruitarians- Freelee the Banana girl in particular, she’s quite opinionated about her raw vegan diet of mostly fruit, but I think if it works then good for you!

  6. Hi Steph! Lovely to hear from you! 🙂 Hope you’re well. Wow! What an interesting story! Thank you for sharing your experience with us. We definitely are feeling great from lowering our fruit intake too! We won’t tell anyone about your oreo 2 day stint! Hehe! We will check out Freelee, see what her opinion is! It’s all very interesting! Thanks again for sharing Steph! e + c

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  11. Hi Girls,
    I have had medically diagnosed fructose malabsorption for about 6 years. I had to turn my diet on it’s head, cutting out wheat and onions, plus apples that I ate daily. The fruits I can eat each day include bananas, citrus, kiwi fruit, strawberries and blue berries. I still only eat 2 pieces of fruit per day and never both pieces at the same time. If you are sensitive to fructose, I would recommend lowering the amount of acidic foods eaten as well, particularly tomato-based meals. I like Dr Sue Shepherds books which focus on a low FODMAP diet.

  12. Post

    Hi Alice, thanks so much for sharing your story with us. It’s so interesting to hear! Interesting about tomatoes! We’ll definitely take a look at Sue’s stuff! Hope to hear from you more on here! e + c

  13. Hi sisters! Love this post and totally agree! I eat bananas really only once every so often so this is good to hear! What do you think about green apples and berries? They’re usually the only fruits I supplement to my paleo lifestyle and they seem to work great with my body but I’m curious as to what you think!

  14. Post

    Hi Amylou! We LOVE berries! They are our fruit of choice! We eat green apples too – in fact… we’re making apple and cinnamon bread today! Hehe yum! e + c

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  16. Amazing! You can’t eat onions, but bananas are OK?

    Bananas & dates especially give me terrible diarrhea because of the free fructose, but onions don’t bother me, especially since they are normally eaten in small quantities. I can’t eat any fruit & probiotics make me sick, but other FODMAPs don’t bother me. Even too much green vegetables gets to be a problem after a while–they do have some fructose. This makes paleo a practical impossibility for me & I get panic attacks on a diet that is too low carb. I just have to go with what I can eat without getting too sick.

    Why is it you think maple syrup is better than honey? The only sweeteners I use at home are glucose syrup or dextrose & I probably shouldn’t have that, either. Sucrose won’t give me diarrhea, but the fructose increases insulin resistance. (I admit sometimes I use chocolate chips in baking.) Of course, I can’t eat at home all the time, and however much I try, it’s almost impossible to avoid it as much as I should while eating out.

    I think there’s just not enough emphasis on individual variation & too much trying to stuff people in pigeon holes. It’s nice this seems to be such a tolerant group.

  17. Post

    Hey Robin! We’re all about doing what works for you and what makes you feel good! If you get sick from certain foods… then definitely don’t consume them! 🙂 🙂 we are all different! Do what you like and just eat real food we say! 🙂

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