Week 9 No refined sweeteners – salad dressings

This week, I’m fast forwarding to refined sweeteners on since sugar and sugar substitutes are found in almost EVERYTHING!

Week 9: No refined sweeteners
– No refined or artificial sweeteners including (but not limited to): white sugar, brown sugar, raw sugar, sucanat, splenda, stevia, agave, corn syrup, high-fructose corn syrup, brown rice syrup, and cane juice.

Foods and beverages can only be sweetened with a moderate amount of honey or maple syrup.

Since I started having a fresh salad for breakfast almost every day, I have been using Kühne’s salad dressings.

I am not surprised to find thickeners and coloring because this is a mass-produced item BUT I was surprised to find refined sweeteners!

1. Kühne’s Yoghurt Dressing

NUTRITION FACTS
Average Amount per 100ml/100g
Calorific value 890 kJ
Calorific value 215 kcal
Carbohydrates 8.4 (g)
Protein 1.0 (g)
Fat 19 (g)

INGREDIENTS
Water, skimmed milk yoghurt (30%), vegetable oil, glucose-fructose syrup, spirit vinegar, sugar, salt, egg yolk, whey solids, thickener: pectin, guar and locust bean gum, parsley, lemon juice concentrate, modified starch, acidifier: lactic acid and citric acid, dill, natural flavour, seasoning.

2. Kühne’s Balsamic Dressing

NUTRITION FACTS
Average Amount per 100ml/100g
Calorific value 484 kJ
Calorific value 115 kcal
Carbohydrates 16 (g)
Protein 0.3 (g)
Fat 5.0 (g)

INGREDIENTS
Water, 28% Aceto Balsamico di Modena IGP (Wine vinegar, grape juice concentrate, E150d colouring), glucose-fructose syrup, rapeseed oil, salt, sugar, grape juice concentrate, olive oil, acidity regulator: sodium acetate, thickener: carragreenan and locust bean gum.

3. Kühne’s American Caesar dressing

NUTRITION FACTS
Average Amout per 100ml/100g
Calorific value 994 kJ
Calorific value 241 kcal
Carbohydrates 5.0 (g)
Protein 3.0 (g)
Fat 23 (g)

INGREDIENTS
Water, vegetable oil, buttermilk, spirit vinegar, grated hard cheese (4%), garlic (2.4%), salt, glucose-fructose syrup, egg yolk, whey solids, modified starch, sugar, spices, flavouring, thickener: guar gum and xanthan, soy sauce (water, soya, wheat, salt), lemon juice concentrate.

Looks like I’ll have to make my own salad dressings…

Here are the high-glutamate vegetables TO AVOID:

X Eggplant
X Pumpkin – I avoid
X Sauerkraut
X Spinach – I eat a lot
X Tomato – I eat a lot
X Avocado – not so healthy after all
X Olives
X Pickled vegetables

Here are the LOW-GLUTAMATE fruits to enjoy 🙂

+ Apple – love
+ Cantaloupe
+ Figs – love
+ Grapefruit
+ Grapes
+ Honeydew – love
+ Mango – love but it’s too acidic for my stomach
+ Pear – love Chinese pears
+ Rhubarb
+ Lychee – too much insecticide
+ Persimmon – love!
+ Blackberries
+ Blueberries – love
+ Watermelon – love
+ Coconut – love

Here are the high-glutamate fruits TO AVOID:

X Citrus fruits (orange, lemon, grapefruit, clementine, tangerine)
X Banana – my Mom’s fav
X Cherry
X Cranberry
X Currant
X Date – my Mom’s fav
X Loganberry
X Nectarine
X Orange – Hubs’ fav
X Papaya – my Mom’s fav
X Peach
X Pineapple
X Prunes – my Mom’s fav
X Plums
X Raisins
X Raspberries
X Strawberries
X Fruit dishes,jams, juices made with restricted ingredients

Meat, Poultry and Fish

All fresh meat and poultry. Must be bought and cooked fresh.
All fish (unless fresh caught)
All shellfish
Leftover/refrigerated meats
Processed, cured or smoked meats
Eggs
Plain eggs (ensure whites are fully cooked)
Raw egg whites (as in some eggnog, hollandaise sauce, milk shakes)

Fats and Oils

Pure butter
All vegetable oils and oils of allowed foods which contain no additives
Coconut oil
Meat drippings and fat
Homemade gravy
Homemade salad dressings with allowed ingredients
All fats and oils with colours or preservatives

X Prepared gravy
X Commercial salad dressings
X Hydrolyzed lecithin
X Spices and Herbs

All fresh herbs and spices are OK

No dried herbs

X Anise
X Cinnamon
X Cloves
X Curry powder
X Paprika/cayenne
X Nutmeg
X Seasoning packets with restricted ingredients
X Foods labeled “with spices”
X Nuts and seeds

All nuts should be eliminated for the first two weeks on the diet. After this period, nuts aside from those listed opposite may be reintroduced individually to examine tolerance. Begin with macadamias and chestnuts.
X Walnuts
X Cashews

Legumes*
All legumes should be eliminated for the first two weeks on the diet. After this period, legumes aside from those listed opposite may be reintroduced individually to examine tolerance. Even if tolerable, a maximum consumption of ½ cup legumes per day is recommended.
Soy
Lentils
Beans
Peanuts

Breads and Cereals*
Total of ½ cup per day maximum of the following: Any plain, gluten-free breads, gluten-free oats, gluten-free pasta or other gluten-free grains with allowed ingredients only.

X Foods cooked in oils containing hydrolyzed lecithin, BHA or BHT Baking Mixes
X Dry dessert mixes

Milk and Dairy*
After two weeks on this diet, plain milk can be reintroduced if tolerable
All cheese
All yogurt (unless specifically cultured with low histamine probiotics)
All buttermilk

Sweeteners*
Recommended to only use when necessary and in minimal amounts:
X Honey
X Molasses
X Maple Syrup
X Pure jams and jellies
Homemade desserts with allowed ingredients
Flavored syrups
Prepared dessert fillings
Prepared icings/frostings
Spreads with restricted ingredients
Cake decorations
Confectionery
Commercial candies
All processed sugars
All artificial sweeteners

Other
Apple cider vinegar
Baking soda
Plain gelatin
Corn starch
Gluten-free baking powder

X All chocolate, cocoa and carob

X All products made with artificial flavors or preservatives

Artificial colourings, especially tartazine (also found in medications and supplements)
Hydrolyzed lecithin
BHA, BHT
Flavored gelatin
Mincemeat
Prepared relishes and olives
Soy sauce
Miso Commercial ketchup
Canned foods and ready meals
Pickled and fermented foods
Vinegar
Yeast and yeast extracts
Benzoates (also found in cosmetics), sulphites, nitrites, glutamate, food dyes

Beverages
Coffee
Still and carbonated mineral water
Tea made with fresh sliced ginger and hot water only (helps degrade histamine)
Alcohol is recommended to be consumed in minimal amounts, if at all. However, when necessary, plain vodka, gin and white rum are the best choices on this diet.
Low histamine wine

X Soda and carbonated drinks
X All tea (including green, black and mate)
X All drinks with “flavor” or “spices” Beer, cider and wine (unless specified low histamine wine)
X All other alcoholic beverages

* Starred food categories are not essential in your diet and should be consumed in minimal amounts or avoided entirely to maximize health benefits and symptom relief during your diet.

The low histamine food chart here is meant to show you which foods are safe to consume and which are best to avoid when you want to reduce your symptoms quickly and effectively.

Comments on this entry are closed.

  • Paik Ling Link

    I suppose if taken in moderation should be ok?

  • Kit Link

    Paik Ling – Mmm…I used to believe in that but now, I don’t especially after I read that what I eat is a first and important step towards a healthy body.