Fudgey Reese's Brownies and SWEETENERS

If you crave sweets while trying to conquer addictions to tobacco and alcohol then the sweetness of these alternative sweeteners can help to fulfill these cravings in a healthy manner and not play havoc with weight and blood sugar. Here are the natural sweeteners I use and why. You can also click on the name of each sweetener to see where I purchase mine.

If you would like to listen to a great podcast of a Dr. discussing why these sweeteners are the ones I use instead of honey, coconut sugar or maple syrup, click HERE to listen. 


STEVIA GLYCERITE = Stevia glycerite is a favorite of many people. It is an herb that has been used as a sweetener in South America for hundreds of years. One tip is to look for ?stevia glycerite;? which has no bitter aftertaste as compared to plain ?stevia. It is widely used all over the world. In Japan, it claims 58% of the sweetener market, and was used in Japanese Diet Coke until the company replaced it with aspartame to "standardize" worldwide.
CALORIES = 0
SWEETNESS/CONVERSION = 300 times sweeter than sugar
CONVERSION = 1 tsp of stevia = 1 cup of sugar
WHY I USE IT = It is great for cooking, because it maintains flavor that many other sweeteners lose when heated, but it also needs an additional sweetener in most cases when making baked goods since it doesn't caramelize or create "bulk."
BENEFITS OF STEVIA
1. WEIGHT LOSS and DIABETICS: It does not affect blood sugar metabolism. This makes it a great tool in weight loss programs, but it also for diabetics. Stevia creates a hypoglycemic effect and increases glucose tolerance. It significantly decreases plasma glucose levels. In multiple human studies, blood sugar is reduced by 35% 6-8 hours after consumption of a hot water extract of the leaf.
2. BLOOD PRESSURE: Stevia extract is a vasodilator agent. Studies show that a mix of hot water and extract from the leaf lowers both systolic and diastolic blood pressure. Several studies demonstrated this hypotensive action (as well as a diuretic action).
3. ANTI-BACTERIAL/ANTI-YEAST: has anti-bacterial properties in that it helps to inhibit the growth and reproduction of harmful bacteria that lead to disease. It helps prevent dental cavities by inhibiting the bacteria Streptococcus mutans that stimulates plaque growth. It also has vasodilatory activity and is effective for various skin issues, such as acne, heat rash, and problems caused by insufficient blood circulation.
4. CANCER: It keeps your body in a ketogenic state so you can starve the cancer of sugar on which cancer feeds upon (read more HERE).
UNDESIRED PROPERTIES = It doesn't create a "caramelized" cookie, or "bulk" in baked goods, which is why I add erythritol.


ERYTHRITOL = Erythritol is a naturally-derived sugar substitute that looks and tastes very much like sugar, yet has almost no calories. Erythritol has been used in Japan since 1990 in candies, chocolate, yogurt, fillings, jellies, jams, beverages, and as a sugar substitute. Erythritol, is considered a 'sugar alcohol' and is found naturally in small amounts in grapes, melons, mushrooms, and fermented foods such as wine, beer, cheese, and soy sauce. Erythritol is usually made from plant sugars.
CALORIES = 0 to 0.2 calories/gram (95% fewer calories than sugar)
SWEETNESS = 70% as sweet as table sugar. Use cup for cup like sugar, but you need to add a tsp of stevia glycerite to add sweetness.
WHY I USE IT = Unlike stevia, it has a crystallization property like sugar. This is why it is combined with stevia for baking.
BENEFITS of ERYTHRITOL
1. WEIGHT LOSS and DIABETES: Erythritol does not affect blood glucose or insulin levels.
2. ORAL HEALTH: Erythritol isn?t metabolized by oral bacteria which break down sugars and starches to produce acids, which means that it doesn?t contribute to tooth decay. This is why excess carbohydrates and table sugar lead to tooth enamel loss and cavities formation.
3. CANDIDA: Erythritol is absorbed in the small intestines, which reduces fermentation and decreases the detrimental problems associated with Candida (yeast overgrowth in the body).
UNDESIRED PROPERTIES = It doesn't dissolve in foods (like salad dressings/caramel)


SWERVE: Swerve uses a Non-GMO erythritol manufacturer who employs technology that relies on the inherent ability of certain natural yeasts to convert sugar into erythritol. The resulting erythritol is then purified, dried and sieved. This process does not require any solvents, other than water. No synthetic chemical processes are required and the resulting Erythritol is identical to that which is found in nature.  It measures cup for cup like sugar and it also does not have the same "mouth-cooling" sensation compared to other brands of erythritol on the market.


ZSWEET = is another brand of erythritol and stevia mixed together. It comes in convenient large bags (as compared to the small tubs of Truvia). A lot of people prefer the taste of ZSweet over other non-caloric sweeteners.
CALORIES = 0
SWEETNESS = same as sugar (use cup for cup)
CONVERSION/BENEFITS/UNDESIRED PROPERTIES = Same as stevia and erythritol (see above)

ORGANIC ZERO = Is produced from Organic Sugar Cane Juice, which is naturally fermented and crystallized to create Organic Erythritol. Erythritol is a naturally occurring sugar alcohol that is found in our bodies, as well as in many fruits, vegetables and even certain fermented foods. CALORIES = 0.2 cals/gram
SWEETNESS/CONVERSION = Zero is 70% as sweet as table sugar. But with zero calories and zero on the glycemic index, consumers can indulge with zero guilt
BENEFITS = same as erythritol and stevia (see above). And baked goods made with Zero have longer ?shelf lives? than those made with regular sugar.
UNDESIRED PROPERTIES = the molecular structure of Organic Zero prevents it from browning the way other sugars do.


XYLITOL= Xylitol occurs naturally in many fruits and vegetables and is even produced by the human body during normal metabolism. Manufacturers make it from plants such as birch and other hard wood trees and fibrous vegetation. Some people prefer the taste of xylitol. I only use it when I have to due to since it has a higher calorie content and causes an increase in insulin. Before I found JUST LIKE SUGAR, I used this for my caramel sauce.
CALORIES = 2.4 calories/gram; 1 tsp has 9.6 calories and 1 tsp of sugar has 15 calories (40% fewer calories and 75% fewer carbs than table sugar)
CONVERSION= Same as table sugar. Use cup for cup.
BENEFITS:
1. Reduces Cavities: It does not break down like sugar and keeps a neutral pH level in the mouth. Xylitol prevents bacteria from sticking to the teeth, which protects the teeth from tooth decay. Acid-producing bacteria falls as much as 90%. After eating xylitol, the bacteria do not stick well on the surface of the teeth which decrease plaque buildup.
2. Reduces Ear Infections: It has be used as medicine in stopping bacterial growth to help prevent ear infections in young children. It also clears out excess earwax and inhibits the growth of harmful bacteria in the pharyngotympanic tubes.
3. Helps with Asthma: Since asthma is linked to chronic post-nasal drip, xylitol can also help by breaking the cycle of bronchial inflammation.
4. Help clear up Candida (yeast overgrowth).
5. Increases White Blood Cells: Increasing immune health and protects us from chronic disease and bacterial infections.
6. Protects newborns from streptococcus if the nursing mother consumes this. It is proven to help decrease this oral bacteria by 80%.
7. Decrease Allergies and Sinus Infections: They now have a nasal spray made of xylitol because it decreases the harmful bacteria that gather in the cells of our nose.
8. Reduces Ovarian Cysts, PCOS and Breast Cancer: Consuming sugar creates high insulin levels which increase the production of estrogens, leading to an estrogen-dominant condition, and also interfere with healthy ovarian function. Insulin resistance is a major cause of a growing hormonal problem called polycystic ovarian syndrome (PCOS). Signs that the body is being exposed to higher levels of the male hormones include acne, loss of head hair, and an increase in body hair. Lowering insulin levels is crucial for not only treating PCOS but also resolving most other hormonal imbalances, including those leading to breast cancer.
UNDESIRED PROPERTIES = Xylitol has very few known side effects, although some people report diarrhea when adding xylitol into their diets.


JUST LIKE SUGAR = It is made from chicory root, calcium, vitamin C, and orange peel.
SWEETNESS/CONVERSION = Same as table sugar. Use cup for cup.
CALORIES = 0
WHY I USE IT = Just Like Sugar has none of the strong aftertastes of stevia or artificial sweeteners.
BENEFITS = Keeps ice cream soft, makes perfect caramel sauce, makes cookies soft on the inside and chewy on the outside, and it tastes great.
1. CHOLESTEROL: It decrease the levels of serum LDL cholesterol in the blood.
2. INFLAMMATION: It contains vitamin C, one of the most powerful antioxidants.
3. DIABETES: The inulin content is not digestible, so its lack of glucose can help promote optimal blood sugar levels while also increasing stool bulk and consistency.
4. CONSTIPATION: It provides soluble fiber, which improves digestion.
5. GALL BLADDER ISSUES: It builds your body's resistance to gallstones and liver stones. By increasing the flow of bile, it assists the body in digesting foods and liquids. The extra bile also helps break down fats in the body.Chicory root has a mild laxative effect, increases bile from the gallbladder, and decreases swelling.
6. URINARY INFECTIONS, KIDNEY STONES and GOUT: It has diuretic properties that provide protection for the urinary tract system and kidneys. Toxins are removed and the cleansing of the body is stimulated because of an increase in urine flow. It has been used to expel gravel, calcium deposits, and excess uric acid from the body, which helps to prevent gout and kidney stones.
7. WEIGHT LOSS: Chicory root benefits weight loss because of the effect it has on the digestive system. It is an excellent source of fructooligosaccharides which help promote the growth of beneficial bacteria in your digestive tract. It also increases the rate of the break down of fats. It also helps with weight loss because it helps keep insulin levels low while enjoying sweet foods.
8. NATURAL "Liver" CLEANSER: Chicory root also supports the body's detoxification system through the liver and kidneys, and is believed to help with calcium absorption. Chicory also helps prevent jaundice and an enlarged liver when mixed with water. Because of Chicory Root?s potential for removing contaminants from the digestive system, the liver does not have to work as hard to filter out toxins that may have escaped into the bloodstream. It also acts as a gentle laxative and diuretic for removing excess water and toxins, and this can also reduce strain on the liver.
9. ANXIETY: It is a natural sedative and anti-inflammatory for the nervous system. If you have anxiety issues and still drink coffee, this sweetener can help.
10: INDIGESTION: It acts as an herbal antacid, the root neutralizes acid and correct acid indigestion, heartburn, gastritis, vomiting, upset stomach. Because it stimulates bile production, this helps to speed up the digestive process after eating too much rich food.
11. SKIN: Used externally, the Chicory Root has healing properties for cuts, sunburn, swellings, hemorrhoids, and poison ivy. It reduces the inflammation of rheumatism and the pain of stiff and sore joints.
UNDESIRED PROPERTIES = It is expensive, but other than that it is perfect!

Glycemic Index of Sweeteners
Stevia Glycerite = 0
Erythritol = 0
SWERVE/ZSWEET = 0
JUST LIKE SUGAR = 0
Xylitol = 7
Maple Syrup = 54
Honey = 62
Table Sugar = 68
High Fructose Corn Syrup = 100

My recipes will call for erythritol and stevia glycerite. I use these separate to help keep my costs down. In any recipe you can use Swerve, ZSweet, Truvia, Organic Zero, Xylitol or Just Like Sugar. In order to use a different product, use the same amount of sweetener for the amount of erythritol in the recipe and omit the stevia (except for Organic Zero, that is only erythritol and you will still need stevia
for sweetness).

1 cup erythritol and 1 tsp stevia = 1 1/4 cup Swerve (measures cup for cup like sugar)
1 cup erythritol and 1 tsp stevia = 1 cup ZSweet
1 cup erythritol and 1 tsp stevia = 1 cup Xylitol
1 cup erythritol and 1 tsp stevia = 1 cup Just Like Sugar
1 cup erythritol and 1 tsp stevia = 1 cup Organic Zero and 1 tsp stevia

NOTE: If a recipe calls for a specific sweetener, the final product will not be the same if you substitute a different sweetener, for example, ice cream will not be soft if you use all erythritol instead of Swerve or Just Like Sugar.



"HEALTHIFIED" BROWNIES:
1/2 cup butter or coconut oil
1 cup erythritol
1 tsp stevia glycerite
2 eggs
1 tsp vanilla or other extract (I love hazelnut extract)
1/3 cup unsweetened cocoa powder
1/2 cup blanched almond flour
1/4 tsp Celtic sea salt
1/4 tsp aluminum free baking powder
FROSTING:
3 TBS butter or coconut oil, softened
3 TBS unsweetened cocoa powder
1 tsp vanilla extract
1/4 cup *powdered erythritol (or powdered Swerve)
1 tsp stevia glycerite

Preheat oven to 350 degrees F (175 degrees C). Grease an 8 inch square pan (I used THIS coconut oil spray). In a large saucepan, melt 1/2 cup butter. Remove from heat, and stir in sweetener, eggs, and 1 teaspoon vanilla. Beat in 1/3 cup cocoa, 1/2 cup almond flour, salt, and baking powder. Spread batter into prepared pan. Bake in preheated oven for 25 to 30 minutes. Do not over-bake.

To Make Frosting: Combine 3 tablespoons butter, 3 tablespoons cocoa, 1 teaspoon vanilla, and 1/4 cup powdered sweetener (you can make it powdered by pureeing it in a coffee grinder). Frost brownies while they are still warm. Makes 16 servings.

NUTRITIONAL COMPARISON (per brownie):
Traditional Brownie = 366 calories, 18g fat, 2g protein, 52g carbs, 2g fiber
"Healthified" Brownie = 182 calories, 17.7g fat, 5g protein, 4.5g carbs, 2.4g fiber

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