Anti Fungal - Sugar and Yeast Free
Remember that for every craving there is a substitute that will either curb or satisfy. A quote I have held onto since the 70’s has been: ‘Choose what is best, habit will render it easy and agreeable.’
Below you will find some helpful sugar-free and yeast-free products available in most health food stores along with guidelines.
1. Put together a menu plan of 4-5 days. Think what you normally eat and see where you can make some substitutions. For example: If you normally have cereal and milk for breakfast and are off sugar and dairy consider shredded wheat, a puffed non-sweetened variety of cereal or a hot cooked grain. Blend a banana with water, and some almonds or almond butter (see recipe under beverages) and pour over cereal for a creamy and satisfying breakfast. If you are a protein eater for breakfast and can’t have eggs consider teff waffles (a grain high in protein, iron, magnesium, phosphorus and copper or scrambled tofu. A simple day could be: Breakfast: oatmeal and fresh or cooked fruit. Lunch: split pea soup/raw veggies/crackers or corn chips. Dinner: fish or seasoned beans/salad/cooked rice. Baked apple for dessert.
2. Follow this routine menu for duration of treatment making substitutions where you can for the required time. If you know what you can eat ahead of time it will make life easy.
3. Baking Soda and Powder can be added to lighten things without yeast.
4. Don’t think what you can’t have but what you can have. Try something new: quinoa, elk meat, barley flour, stevia.
5. Think simple. Think whole foods.
6. READ LABELS: try and make things from scratch.
7. Drink lots of water.
8. Get outside for a walk.
9. Get enough rest: You are detoxing and your body is working overtime.
10. Cooked fruits can add sweetness to oatmeal or desserts.
To assist in the restoration of normal flora in the body, avoidance of certain foods for a period of time is essential. Theses include all sweetening, juice, dried fruit, vinegar, alcohol, fermented soy products (miso, tempeh, soy sauce), cheese and yeast, plus your own sensitivities. These pages have some ideas you can tailor to meet your specific needs.
Grains, Yeast Free:
Think whole grains: Oats, millet, teff, quinoa, rice, barley, wheat, rye, etc
Pasta: Look for the whole grain variety.
Tortilla or Burrito Shells: READ LABELS (some may contain vinegar). See recipe for yeast free pita. Brown Rice Tortillas: Food for Life or Trader Joes (any that dont have yeast or sugar) --- can use instead of bread. Can try with peanut butter and sliced banana.
Muffins or Biscuits: Homemade or READ LABELS. If using a leavening try baking soda or a non-aluminum baking powder such as Rumford w/out aluminum. See recipes.
Waffles or Pancakes: Homemade or READ LABELS
Sourdough Breads: May be acceptable. Check labels for added yeast or sweetening*.
Essene Bread: Made from whole grains that are sprouted then ground. This process breads down the starches into simple carbohydrates and sugars and makes the grain naturally sweet. Essene bread is a most, dense loaf that is sugar and yeast free. Some do contain dried fruit. READ LABELS
Crackers: WASA Lite Rye lists no yeast or sugar as does Ryvita Toasted Sesame. Other brands exist.
Corn Tortillas: Read ingredients as some have yeast, hydrogenated fats and preservatives.
Puffed Cereals: There is a nice variety of grains (corn, millet, wheat, rice, Kasha blend, quinoa, etc) that can be found in natural food stores.
Brown Rice Snaps: Edward and Son’s and Sesmark are two varieties. Check natural food stores but read labels to make sure there is no soy sauce or miso listed.
Corn Chips: READ LABELS Try the baked varieties and make sure they have no yeast (torula, nutritional, etc.). Stay away from hydrogenated oils in the fried varieties. You can also brush corn tortillas with salt water, cut and bake at 300 degrees till crisp.
Nairns oatcake crackers (if not gluten allergic)
*Sources for sourdough bread: NOKOMIS 1-800-367-0358 and FRENCH MEADOW 1-877-No Yeast
Fresh fruit: Fresh fruit is usually not limited. For a frozen treat, freeze any good ripe fruit or buy unsweetened berries or other fruit in the frozen food section. Put a small amount of ripe juicy fruit into blender (oranges, peaches, papaya, etc) and blend till smooth. Then add small pieces of frozen fruit, keeping blender on high till it is thick. Serve with a spoon or straw. A bit of fresh mint blended into drink is refreshing. You can also pour into Popsicle molds and freeze.
For a quick sweet treat remember p-nut butter on bananas and almond butter on apple slices, frozen cherries and other fruit. Think simple.
Substitutes: Cooked carrots, sweet potatoes, carob powder, cinnamon, bananas, apples and other fruits can be used to help sweeten muffins, biscuits, and some sauces.
Toppings for Biscuits, Waffles or Cereal: Mashed banana, plain or with another fruit like strawberries makes a good sauce. Unsweetened applesauce, plain or with other fruit added is a nice spread on sourdough bread, pancakes or waffles. Try blended banana and water for a creamy ‘milk’ over unsweetened cereal or add some cashews or other nuts to add protein and fat.
Meats: Many meats are cured or processed with sugar. Buy unprocessed meats and cook from scratch. READ LABELS
French Fries: Fast food fries are often coated with sugar prior to frying. Most fast food restaurants have objectionable ingredients added. Try to avoid these restaurants while being treated.
Unsweetened Nut and Seed Butters: Peanut butter, almond/cashew butter, sunflower seed butter (Maranatha just came out with a sunflower seed butter that is unsweetened)
Unsweetened Yogurt: (If not dairy sensitive) --- can add stevia, fruit, nuts.
Stevia Sweetened Coconut Ice Cream: (Can cause stomach upset and gas/loose stool in some people because it also has sugar alcohols in it which are ok for fungus diet but not tolerated by everyone).
Lemon Juice: replacement for vinegar
Bragg’s Liquid Amino: a non fermented sauce made entirely from soy beans to replace soy sauce which is fermented
Sauerkraut: and allowable food if not allergic to cabbage and salt. READ LABEL to make sure there is no added vinegar
Pickles: Bubbies, Hebrew National, and several other varieties which are genuine kosher are vinegar free, in a salt brine. Castle Rock Pickles are in lemon juice brine.
Sucrose: Usually in a crystalline form, from cane and beets. Double sugar composted of two simple sugars, glucose and fructose.
Raw Sugar: A course, granulated solid obtained from evaporation of sugarcane juice. Raw sugar is approximately 96-98% sucrose covered by a thin film of molasses. FDA regulations prohibit the sale of ‘true’ raw sugar unless impurities are removed. SUCANAT is a brand name now available in granulated form that has more of the vitamins and minerals remaining.
Turbinado Sugar: Has gone through some refining process that removes most of the molasses.
Brown Sugar: Sugar crystals in a molasses syrup with natural flavor and color though some refiners make brown sugar by simply adding syrup to white sugar. 91-96% sucrose.
Total Invert Sugar: An equal mixture of glucose and fructose.
Honey: An invert sugar formed by an enzyme from nectar gathered by bees.
Corn Syrups: Corn syrup, particularly high fructose corn syrup (HFCS), is cheap to produce. Contains a good deal of "free" or unbound fructose.
Fructose: Also known as levulose. A commercial sugar, sweeter than sucrose. Found in fruits and honey.
Dextrose: Also known as glucose or corn sugar. Made commercially from starch by the action of heat and acids or enzymes. Often sold blended with regular sugar.
Lactose: Also known as milk sugar. This is usually found in homeopathic pills.
Sorbitol, Mannitol, Maltitol, Xylitol: Sugar alcohols derived from sugar molecules. Though they may be used in place of sugar by most people on a low-carbohydrate diet or who have diabetes, it is best to avoid at this time as they may act as "trigger foods," causing sugar cravings or binges. Over-consumption may produce a laxative effect. For more information see: http://www.ific.org/publications/factsheets/sugaralcoholfs.cfm
Maple Syrup: Boiled-down sap of maple trees. It takes 40 gallons of sap to make one gallon of syrup.
Molasses: Made from 100% pure, natural sugarcane juices, clarified, reduced, and blended.
Barley Malt: Derived from a natural process that sprouts and then heats and dries barley.
Maltose: Sprouted grains and cooked rice, heated and fermented until starch turns to sugar.
Date Sugar: Made from dehydrated ground dates. Does not dissolve well in liquids.
Fruit Juice Concentrates: Made from the juice of fruit that has been reduced about one quarter by slow cooking.
The below can be allowed but best to ask your physician.
Stevia: Allowable on anti-fungus diets as are artificial sweeteners though not recommended
Erythritol: Reportedly has the least impact on blood sugar. Does not interfere with anti-fungus diet. Most (60-90%) of the erythritol is absorbed into the blood, but is then excreted in the urine