---

Скачать книгу

---

       100 to 200 times, so a very little goes a very long way.

       As researcher Margaret Ashwell concludes, “Stevia

       is a natural-origin sweetener that is increasing the

       options for reduced sugar and reduced energy foods

       and beverages. Stevia shows promise as a tool to

       help lower energy intakes, which may lead to the

       reduction and prevention of obesity.”⁷

      While stevia leaf is a natural herbal sweetener,

       the stevia found at your grocery store (liquid or

       powder) is a relatively processed form. As such,

       many brands include additives and fillers. I look

       for organic brands, where the only ingredients are

       “purified water, organic stevia leaf extract, and

       natural flavors.” While “natural flavors” is not ideal,

       it doesn’t concern me in such small quantities. I also

       prefer liquid stevia over powder, because I find it

       easier to control the sweetness. Some people notice

       a somewhat unpleasant aftertaste to stevia, but I find

       it easy to mask by layering flavors. Anecdotally, I’ve

       have also heard that stevia consumption can result in

       Irritable Bowel Syndrome symptoms. However, one

       randomized, double-blind, placebo-controlled long-

       term study reported in the Regulatory Toxicology

       and Pharmacology describes: “No side effects were

       observed in the two treatment groups. . . . [Stevia

       compounds] taken as sweetener are well tolerated

       and have no pharmacological effect.”⁸

      Monkfruit extract comes from a melon-like

       plant called luo han guo, native to southern China

       and Thailand. Pure monkfruit is also significantly

       sweeter than sugar, but most granulated brands

       are comparable in sweetness, as it is mixed with

       erythritol. Erythritol is a sugar alcohol that naturally

       occurs in some plants, but which is now typically

       synthesized in a lab. It is also a non-nutritive

       sweetener that does not have an impact on blood

      USING STEVIA AND

      MONKFRUIT SWEETENERS

      Stevia (cold stuff)*: Monkfruit tends to have

       a gritty texture when it is not heated, even

       when blended into smoothies. Thus, I use

       stevia when I want a sugar-free substitute

       in salad dressings, smoothies, puddings,

       and ice cream. You’ll note that I use stevia

       throughout the beverage chapter. You could

       use monkfruit instead of stevia in the hot

       beverages (add to taste), but I just use stevia

       to keep it consistent.

      Monkfruit (hot stuff)*: I use monkfruit

       in recipes where it will dissolve at high

       temperatures, such as baked goods, roasted

       foods, skillet dishes, and, of course, soups

       or stews.

      Note: I rarely use stevia or monkfruit as a

       substitute for dates, because the texture

       and volume of dates are often crucial to the

       recipe. However, if there is a recipe where

       a substitute is appropriate, I usually follow

       the above guidelines regarding hot or cold

       in choosing between the two non-nutritive

       sweeteners.

      *There are exceptions to these “rules,” but this is generally how

       I use them.

      ⁶ Jie Yu et al., “Isoflavones: Anti-Inflammatory Benefit and Possible Caveats,” Nutrients 8, no. 6 (June 2016): 361, https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC4924202/.

      ⁷ Margaret Ashwell, “Stevia, Nature’s Zero-Calorie Sustainable Sweetener a New Player in the Fight Against Obesity,” Nutrition Today 50, no. 3 (May 2015): 129–34, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4890837/.

      ⁸ L. A. Barriocanal, “Apparent Lack of Pharmacological Effect of Steviol Glycosides Used as Sweeteners in Humans: A Pilot Study of Repeated Exposures in Some Normotensive and Hypotensive Individuals and in Type 1 and Type 2 Diabetics,” Regulatory Toxicology and Pharmacology 51, no. 1 (June 2008): 37–41, https://www. ncbi.nlm.nih.gov/pubmed/18397817.

      sugar. The only downside I have heard is that

       consuming excess erythritol can cause digestive

       distress (similar to stevia), but a study published

       in Food and Chemical Toxicology says otherwise:

       “Following extensive safety evaluations . . . it has

       been concluded that erythritol is well tolerated

       in humans and does not cause any toxicologically

       relevant effects even following ingestion of larger

       quantities.”⁹ Thus, I have no problem using a brand of monkfruit that includes erythritol. Monkfruit may also have some notable health benefits. Mogrosides, the compounds that give monkfruit its sweetness, are also free-radical-fighting antioxidants and anti- inflammatory. Studies have found monkfruit to have anti-carcinogenic (anti-cancer) properties, as well as the capacity to improve diabetic conditions. Per the latter, a Chinese study notes that one of the monkfruit mogrosides “can provide a positive health impact on stimulating insulin secretion.”¹⁰

      Why Lower-Sugar and Lower-Carb Recipes?

      I didn’t consciously set out to include lower-sugar

       and lower-carb recipes or recipe alternatives in

       this cookbook. As I noted in my first book (and as I

       do often on social media), natural sweeteners such

       as honey, maple syrup, dates, and coconut sugar

       are still sugar, and they should be treated as such:

       enjoyed small quantities, viewed as indulgent.

      Why? Because all sugars (and carbohydrates) break

       down into glucose, the simple sugar that our body

       then uses for energy. Doesn’t sound too bad, right?

       The problem comes when we consume more glucose

       than our body needs. Not only does the body then

       begin to store glucose as fat, high amounts of glucose

       and high sugar intake cause a pro-inflammatory

       state, which can contribute

---

Скачать книгу