It’s 3:30 pm, your brain is getting foggy, your energy is a bit low, your nerves are on edge, and you need a sweet snack. Sound familiar? Sugar cravings are a very physical reality in our lives. Sugar stimulates the brain’s reward centers through the neuro-transmitter dopamine, just like other addictive drugs. Foods high in fat and sugar stimulate the release of the body’s own opioids (chemicals like morphine) in the brain. Before you know it, you’re on the roller coaster to trouble.
But there’s a solution.
And it’s too easy to believe. We can enjoy sweets occasionally, as long as they’re low in carbs and made of original unprocessed ingredients. I discovered the secret to making delicious sweets with original, unprocessed ingredients, eliminating gluten, grains, refined sugars and dairy. I carefully measured the carbs compared to other recipes. I wrote two cookbooks and this website to share my creations. My books are Paleo Desserts and Good Morning Paleo.
What’s the problem with sugar and carbs?
Dr. Joseph Mercola says: “Contrary to popular belief, it is not the number of carbohydrates you eat, but the specific type of carbohydrate that causes weight gain. Weight gain is associated with refined carbohydrates such as white bread, pasta, and glycemic sweets, which trigger a rapid spike in blood sugar.
The culprit of weight gain, refined carbohydrates, can be found in processed foods high in sugar. Refined carbohydrates add on extra pounds by causing a rapid surge in blood sugar. Any sugar not used immediately turns into fat.”
High sugar consumption leads to disease
Annual sugar consumption in the US has increased from 2 lbs. per person in 1820 to over 100 lbs. During this time we see exponential increases in sugar-related chronic diseases such as Obesity, Diabetes, Heart disease, Arthritis, Alzheimer’s, Adrenal Fatigue, and Depression, which just decades ago were extremely rare. Processed grains and high-sugar foods have entered our diets, leading to poor health and chronic illness.
Step 1: Break the Sugar Cycle
Try these Non-Glycemic natural sweeteners:
Just Like Sugar Table Top is a natural chicory root sweetener with no-calories and no-carbs. It does not affect blood sugar or insulin response. The Table Top version is best as it is measured cup for cup like sugar. Buy at vitacost.com, or justlikesugar.com.
PureLo Lo Han Sweetener is made from Luo Han Guo, a Chinese herb. It has a gratifying sweet flavor, no carbs, no calories, and no sugars. Use 1/6 the usual amount of table sugar. Find PureLo online at swansonvitamins.com or amazon.com.
Swerve Sweetener is a blend of erythritol, a naturally occurring fermented sweetener. Swerve is my favorite brand of erythritol because, unlike other brands, it is made from non-GMO vegetables and fruits. It has zero calories and does not affect blood sugar. It is used cup for cup like sugar. Buy it at Natural Grocers, vitacost.com, or swerve sweetener.com
Yes, healthy sweeteners are expensive, but they’re still far less costly than disease.
Step 2: Use the Lowest Carb Flours
It’s essential to use original, unprocessed ingredients like shredded coconut, almond meal, coconut butter, low-sugar fruits, vegetables, and nuts. Forget high-carb wheat and even gluten-free flours. Skip all refined flours and prepared ingredients. Forget so-called “natural” sweeteners like maple syrup.
That’s it! The Simple Solution:
There are 3 choices: 1) Cave in to your sugar cravings, 2) Go off sugar cold turkey, or 3) Opt for healthy sweets! You can’t buy healthy sweets in stores. But you can make your own whole-food desserts using original ingredients. Make a batch, freeze the leftovers, save money, and enjoy your goodies for a long time! There’s no need for deprivation.
Sweeteners Not Recommended:
(Maple Syrup, Coconut sugar, Rice syrup, Date sugar, Molasses, Agave, Beet sugar, Xylitol, Truvia, Stevia drops or powders) Avoid maple syrup, coconut sugar, agave nectar, rice syrup, and date sugar as they are highly processed, boiled down to a concentrate to make them super-sweet. “Low glycemic” means low in glucose. But these sweeteners are very high in fructose sugar, which carries the same health risks as high fructose corn syrup. We don’t have a “fructose index”, so this important sugar goes unmeasured – a great marketing loophole! Molasses carries the same health risks as cane sugar, it’s source. Beet sugar and brown sugar are made from GMO beets. Xylitol has 2/3 the calories of table sugar, spikes blood sugar, causes gastric distress, and is toxic to dogs. Truvia is made with GMO corn and toxic rebaudioside. Stevia powders and drops are highly processed with chemicals. For details, see my articles: Best Paleo Sweeteners, Coconut Sugar – Just a new Name for sugar?, Is Maple Syrup Paleo?, The Toxic Truth about Stevia, 325 Sweeteners – Which is Best?, Hidden Dangers of Fructose, and Xylitol Pros and Cons.
Everybody loves sweets.
The good news is we don’t have to give up our desserts and snacks. The secret to enjoying sweets without blood sugar spike or weight gain is right here in your hands. Just use original low-carb ingredients. Jane’s books and blog are filled with luscious treats to make at home. Follow her recipes. You’ll find they work!
“Oh, Jane, how I wish I had found your books and blog a few years ago when I went gluten-free, and gained 20 pounds from excess carbs. I’ve converted my kitchen so I can use your recipes every day, and guess what? I’m still gluten-free, but now off all processed foods. I lost the extra pounds and feel so much better. There’s no weight gain, no sugar spikes, and always fantastic flavor. Thanks!” Ellie M.
Try a healthy low-carb Chocolate Haystack Cookie!
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