Hi Daisy!
Welcome to the SB Forum. We are delighted to have you here.
The book can be confusing.That is one of the reasons we are going to have a detailed discussion of the book over the next few weeks.
I don't claim to be an expert but lets see if I can help answer your questions though.
1) The 14 Day Menus: if you go to the sugarbuster.com site and click on the FAQs there are interviews with the authors. They state that the menus are actually for maintenance and not neccessarily weight loss. That isn't stated in the book.
2) Yes there seem to be some contridictions in the book about whole foods. It is my understanding that a new book is due out in december. Perhaps it will clear some of this up.
My personal decision is to stick with whole grains. So I don't use "instant" oats. I believe that the less processed the food is the better.
3) FRUIT: If fruit in combination with other foods causes you indigestion then eat it seperately. Also the book states that you lose the benefit of a lessened insulin response when you eat fruit with other foods.
I mostly eat fruit as snacks. I prefer to eat citrus alone as that seems to cause digestive problems for me otherwise.
I do eat fruit with yogurt (I make my own yogurt) without a problem. I occasionally put fruit in a salad.I made a fab Spicey Apricot Chicken for supper last night. I didn't have any tummy distress from that.
So I'd say go for it. You may need to experiment with this. If you aren't losing pounds or your tummy protests then you may need to cut back on fruit in combination with other foods.
4) Look for dressings that contain 3g of sugar or less per serving. Newmans Own are great. I love bleu cheese myself. Or you can make your own and be assured that there are no added sugars or chemicals. It only takes a few minutes to whip up a yummy dressing.
It really isn't complicated once you get the hang of the basics. Its the easiest Plan I've ever been on.
Hope this helps!
Feel free to ask any questions you want. We are all here to support you.
molly