Tag Archive for addiction

But it said, “Sugar Free”!?!?

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For the most part, I think most would agree that sugar is bad, very bad!  It causes a copious amount of diseases, is almost entirely responsible for the obesity epidemic in our country, and is 8 times more addictive than cocaine.  Yes 8 TIMES more addictive than COCAINE!

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So what about all those “sugar free” choices out there?  Well, this is the definition by the FDA of “sugar free” : “Sugar Free”: Less than 0.5 g sugars per RACC and per labeled serving (or for meals and main dishes, less than 0.5 g per labeled serving) (c)(1)
Contains no ingredient that is a sugar or generally understood to contain sugars except as noted below (*)  You can read their definitions on the FDA website here.  The problem with this definition is the fact that there are a lot of ingredients these days that are hidden in our foods that will spike your insulin levels faster than cane sugar and are not identified as so called “sugar”.  Many of these are sneaky ingredients in foods you would never guess like salad dressings, spices and seasonings, and marinated products.  These are foods that you may still be eating because I know you are not eating those awful processed foods anymore, right?

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You need to know that just because you don’t see “sugar” or dare I say, “high fructose corn syrup” on the label does not mean you are home free.

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Here is a list taken from JJ Virgin’s Sugar Impact Diet book:

The Many Names for Sugar

Barley Malt

Beet Sugar

Brown Sugar

Buttered Syrup

Cane Juice Crystals

Cane Sugar

Caramel

Carob Syrup

Castor Sugar

Confectioners’ Sugar

Corn Syrup

Corn Syrup Solids

Date Sugar

Demerara Sugar

Dextran

Dextrose

Diastatic Malt

Diatase

Ethyl Maltol

Fructose

Fruit Juice

Fruit Juice Concentrate

Galactose

Glucose

Glucose Solids

Golden Sugar

Golden Syrup

Grape Syrup

High-Fructose Corn Syrup

Honey

Icing Sugar

Invert Sugar

Lactose

Malt Syrup

Maltodextrin (This is a BIG one!)

Maltose

Maple Syrup

Molasses

Muscovado Sugar

Panocha

Raw Sugar

Refiner’s Syrup

Rice Syrup

Sorbitol

Sorghum Syrup

Sucrose

Treacle

Turbinado Sugar

Yellow Sugar

And don’t forget the sweeteners:

Acesulfame Potassium

Alitame

Aspartame

Aspartame-acesulfame salt

Cyclamate

Isomalt

Neohesperidin dihydrochalcone

Nutrasweet

Saccharin

Spenda

Sucralose

If you see any of these ingredients – Stay away – far, far away.  If you are still drinking diet drinks – wean yourself, by drinking sparking water, La Croix, fresh brewed tea, or water!  It does the body good!

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The sneakiest one on the list for me has been the Maltodextrin!  It is in more than you could imagine.  I have found it in sauces, and especially seasoning mixes.  For instance, I used to love dumping a packet of Hidden Valley Ranch dressing mix into 16 ounces of sour cream for a yummy veggie dip.  Then, I actually took a minute to look at the ingredients, and there it was, in black and white – #3 on the ingredient list – Maltodextrin.  That was a huge wake up call for me when I thought I was doing it all right!  I cannot say it enough, “READ YOUR LABELS!”  A really good rule of thumb to follow is this:  If it has more than 5 ingredients, you probably shouldn’t eat it, but if it has ingredients you cannot pronounce, you definitely should not eat it!  I guarantee that if you saw the manufacturing and chemical processing of these products you wouldn’t want them in your body.  Best to choose foods grown from the earth or raised grazing the green grass.  These are your REAL FOODS!

The other mention on this subject is the Glycemic Index.  There is more study needed on this index, but it is a good resource going back to ingredients like Maltodextrin.  The Glycemic Index measures how much the food you eat affects your blood sugar levels.  The higher the rating, the greater the effect the food will have on your blood sugar.  The scale ranges from 0 to 100, with 100 being the highest (well-used to be the highest).  A 100 rating will shoot your blood sugar through the roof!  Here are some examples:

Remember that Maltodextrin? Well, it measured higher than pure Glucose which used to top the scale:

Maltodextrin – 110

Pure Glucose – 100

Splenda – 80

Sucrose (Table Sugar) – 65

Maple Syrup – 54

Honey – 50

Lactose – 45

Coconut Palm Sugar – 35

Maltitol – 35

Agave – 15

I like this website published by the University of Sydney, that allows you to enter in foods to calculate the impact it has on your body.  This website published by Harvard is also an eye-opening chart that lists common foods with their Glycemic Index as well as the Glycemic Load which takes into account the serving size, or “dose” of sugar.  The difference between the Glycemic Index and Glycemic Load is the serving size.  The “Index” measures the sugar impact on the same amount of food, not a typical serving size.  The “Load” uses the Glycemic Index as its foundation but takes serving size into account.

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Watch out for those hidden sugars.  “No Sugar Added” always mean sugar!  Food labels are tricky.  I really like the way JJ Virgin writes in her book, “Let’s be honest.  You get excited when you see that sparkly starburst on the box telling you there’s been no sugar added to those fruit roll-ups.  Well, I’ll be delicate here.  They’re taking some poetic license – with you health.  Manufacturers give you some credit, and they know that if you saw a box that read “21 teaspoons of added sugar for your metabolic upheaval!” you might think twice.  So they’ve spent a lot of time and money testing ways to get around your sensible objections so they can manipulate you into buying as much of what they’re selling as possible, guilt and worry free.  They’ve made all your favorite treats “without added sugar,” so you could have your cake and eat it, too….And just because a manufacturer labels a food or drink “no added sugar,” that in no way means that it doesn’t contain sugar.  No added sugar does not mean sugar-free.  It can also mean they’ve used fruit juice concentrate as their sweetener.  That’s essentially fructose without the fiber. (Fructose goes straight to your liver!)  And remember that white flour will end up as sugar anyway, so many of the ingredients in your no-sugar added cookie will turn into sugar as soon as you start munching.  Labels can be misleading.”  JJ Virgin – Sugar Impact Diet.

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In a nutshell, read your labels – the ones on the back, buy “Real Food”, and know your sugars and their impact.  And remember:

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Refreshing Summer Limealicious Dessert

Going Keto means no sugar, but it doesn’t mean no desserts!

Every once in a while, I like to experiment with sweet recipes.  Sometimes it is as easy as taking an old recipe and just replacing the sugar with Swerve or Stevia.  Sometimes it takes a little more creativity, and other times, I can find new Keto recipes online and adjust to our taste.

I was a legitimate sugaraholic before I started Keto.  I was one that had to have desserts after every meal.  Once I started on something sweet, I had to finish it, even if I was completely full!  Keto has helped with this sugar addiction tremendously.  I still like sweet, but I don’t crave it like I did.  We also keep sweets to a minimum so that the kids don’t expect something sweet after every meal.  It is always a special treat!

When I say addiction, sugar is a real addiction!  Did you know that sugar is 8 times more addictive than cocaine?  In fact, sugar has almost the same molecular structure as cocaine.  That is a pretty scary statistic knowing all the diseases that sugar causes and progresses.  We will talk about this more, but sugar is BAD!!!!

I will no longer eat anything with sugar, but have substituted it with Swerve and Stevia.  I am also going to try chicory root in the near future too!  The following recipe uses Swerve.  Some, like my family, love Swerve and cannot tell the difference.  I have heard others say they experience an aftertaste.  I do sometimes taste sweet on my tongue when I drink water after eating something that was made with this substitute.  Overall, I think it is a great sweetener with no glycemic effect, no GMOs, and no digestive effects like Xylitol can have on some individuals.  It is all natural made with Erythritol, and is diabetes friendly and gluten free.  Another great component is that it measures just like sugar so you can use it in your old recipes when sugar is the only substitution needed.  It is great for us Ketoers.

We will do a post soon on all sweeteners, but Swerve is my primary go-to.  It can be purchased at Whole Foods, Sprouts, and other health food stores, or online.  Even Amazon has it, and we have it in our Amazon store here.  There are two different kinds.   One is granular like white sugar (orange package), and the other is Confectioners Style (purple package) which is more like powdered sugar.  I use Confectioners in this one.

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The Granular is great for anything baked, but can get grainy when refrigerated.

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That being said, any time I make something cold, I use the Confectioners Style.

Without further ado, here is a scrumptious recipe for you to try that is perfect for summer!

 

Key Lime Cheesecake Bars

Crust:

1 1/2 tsp cinnamon

1 1/4 cup Honeyville almond flour

1/2 cup Swerve (Granular)

6 Tbsp butter, melted

Filling:

3 1/2 8 oz packages of Cream Cheese, softened

1 cup Swerve (Confectioners)

1 tsp vanilla extract

4 eggs

1/2 cup Key Lime juice (Yes, it makes a difference – this part is time consuming so take that into account)

Instructions:

Preheat oven to 350 degrees, and grease a 9×13 pyrex baking dish with butter or coconut oil.  Grease well!

Combine your almond flour, 1/2 cup of Swerve granular, cinnamon and melted butter.  I use my hands to really combine well because it is a thick crust-like consistency.IMG_0754

 

Press all the crust evenly into your baking dish or use a mini muffin pan with liners to make mini cheesecakes.

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Bake the crust for 8 to 10 minutes.

For the filling:

In a large mixing bowl, beat your room temperature cream cheese until soft and fluffy.

Add your cup of Swerve confectioners, and vanilla.  Continue to beat until well combined.  Add your eggs, one at a time, beating in between each.  Add your lime juice slowly, while beating constantly.  It should be fairly runny and smooth.

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Pour the mixture over your baked crust.  Bake for 35 to 40 minutes until firm.  (About 15-20 minutes for mini-muffins, but check because sizes can differ.) Cool completely, and then refrigerate for at least 2 hours, but preferably overnight.

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Cut and enjoy.  Serve with Keto whipped cream if you desire for a super rich dessert.

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Note: This crust is delicious, but can be crumbly so use a very sharp knife and a spatula to remove from dish.