Should I avoid sugar?
Several of the experts at Forks Over Knives are okay with small amounts of sweetener on occasion. The overall calorie contribution (in a serving) from the added sugar in a day’s worth of eating is minimal, so we include it as an occasional treat. You may choose to omit any added sweeteners included in recipes.
Date paste is a whole-food sweetener option you may use in some recipes. To make your own date paste, soak 1 pound of pitted dates in 1½ cups of water overnight or for several hours, until much of the liquid is absorbed. Transfer the dates and any remaining soak water to a food processor, and purée until completely smooth. You can store the date paste in the refrigerator for several months.