What's a girl (or guy) to do when you have a GIGANTIC sweet-tooth (or three or ten) but you know it's not so great for your body? Well, you begin to learn about sweeteners that will not raise your blood sugar, which is a huge part of Trim Healthy Mama (keeping blood sugars/insulin levels balanced).
There are several options I have used so far (and let me be perfectly clear here...I am NOT a scientist, nor am I am expert by any means...this is bare bones info on a few sugar substitutes taken from the internet and my own thoughts on them as I've used them.):
Xylitol
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| This is a sugar alcohol, it is found naturally in small amounts in
various fruits and vegetables. Usually around 70% as sweet as white sugar. It resembles sugar in consistency and taste. This seems to be the sweetener of choice in most baking recipes. |
Erythritol
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| Also a sugar alcohol, found naturally in small amounts in various fruits like grapes and pears. It is less likely to cause gastric side effects than other sugar alcohols have been reported to produce. I have noticed a "cooling" effect when I bake with this or Swerve (below), the food will actually feel a bit cold when you bite into it, not a bad thing just different. |
Stevia
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| Stevia is actually a plant native to South America, of the chrysanthemum family. Most stevia used is in powdered form, I like this liquid version because it's easy and not as bitter to me as some can be. Kal brand is a popular powdered brand. Also NuStevia. A little goes a LONG way. |
Truvia
A popular sweetener made with stevia, erythritol and other natural flavors. I use this in smoothies often and in baking because it's easy to find for me (can get at HEB, WalMart, etc...). But, too much will give you an aftertaste.
Swerve |
a combination of erythritol and oligosaccharides
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A combination of erythritol and oligosaccharides, created to bake more like sugar and I use this occasionally as it doesn't seem to have quite the aftertaste that Truvia can sometimes have in big amounts in my opinion.
So that's the skinny on sweeteners...well, the ones I've tried. Yes, I know in a few years something will probably pop up saying these are all unhealthy to an extent, but what doesn't that happen with? Even organic foods can have issues. Remember to also take into account that I occasionally still eat things with sugar. real sugar. I'm not a "purist" of THM by any means, as mentioned in my first post "On Plan". And once in a while, I want a regular piece of cake or candy (or two or three)...the nice thing is, that's ok! My body can handle it so much better now that I'm treating it with healthier options 80% of the time.
Here are a few recipes from other bloggers that I use these sweeteners in a lot!
Key Lime Cheesecake
I am a citrus lover, all things lemon, orange and lime and I crave lime cheesecake sometimes. This a great one, recipe is for single serving. This pinner writes all of her recipes under the pictures.
Cheesecake Berry Crunch
This one is found in the THM book as well, you will want to sweeten to your own taste...I do not use salted almonds, I use raw b/c I love almonds just as they are. I use a bit of Truvia and sometimes a few drops of liquid vanilla stevia to sweeten. I also change up my berries...a mix usually of strawberries, blueberries and sometimes cranberries. This is one of my GO TO breakfasts, easy to eat in the car!
Frozen Eggnog Smoothie (Gwen's Nest)
SOOOO yummy!
a combination of erythritol and oligosaccharides
a combination of erythritol and oligosaccharides
a combination of erythritol and oligosaccharides
