INGREDIENTS

ALL ABOUT KETO

WHAT IS "KETO"?

THE KETOGENIC DIET

SIMILAR TO THE ATKINS DIET, A KETOGENIC DIET (KETO) REQUIRES A PERSON TO LOWER HIS/HER DAILY CARB INTAKE TO BELOW 50 GRAMS, WHICH (AFTER A SHORT ADAPTATION PHASE) CAUSES THE BODY TO ENTER NUTRITIONAL KETOSIS, A METABOLIC STATE IN WHICH: "the body changes from relying on glycogen as its main source of energy to relying on fat.  Specifically, the brain shifts from being primarily dependent on glucose, to being primarily dependent on beta-hydroxybutyrate."

 

SINCE THE BODY NO LONGER RELIES ON SUGAR FOR ENERGY, INSULIN ISSUES ARE NEUTRALIZED, INCLUDING TYPE 2 DIABETES. THERE ARE MANY OTHER BENEFITS SUCH AS THE NEUTRALIZING OF EPILEPTIC SEIZURES, AS WELL AS SOME ANECDOTAL EVIDENCE OF HELPING IMPROVE ALZHEIMERS DISEASE.

PLEASE NOTE THAT THE BODY ENTERS MILD STATES OF KETOSIS NATURALLY DURING SLEEP, SO THIS IS NOT IN ANY WAY AN UNNATURAL STATE. ALSO NOTE THAT NUTRITIONAL KETOSIS IS DIFFERENT FROM THE "TRUE" KETOSIS THAT ONE ENTERS WHEN FASTING. FOR MORE INFO CHECK OUT THIS WEBPAGE: https://ketodietapp.com/Blog/post/2014/06/24/Practical-Guide-to-Keto-Paleo-Diet-for-Health-and-Long-Term-Weight-Loss

 

*NUTRITIONAL KETOSIS IS EXTREMELY DIFFERENT FROM A SIMILAR-SOUNDING STATE CALLED "KETO-ACIDOSIS", PLEASE DO NOT CONFUSE THE TWO. 

LOW-CARB SWEETENERS

MY PREFERRED SWEETENERS FOR BAKING ARE POLYOLS (ALSO CALLED sugar-alcohols), WHICH ARE NATURAL NUTRITIVE SWEETENERS MADE MOSTLY BY FERMENTING STARCHES OR SUGARS TO CREATE DIFFERENT TYPES OF LOW-DIGESTIBILITY carbs that act like digestive fiber. MANY ARE NATURALLY-OCCURING IN NATURE, BUT FOR OUR USES THEY ARE STILL A "PROCESSED FOOD". ONE OF THE GREAT UPSIDES TO POLYOLS IS THAT NONE OF THEM CONTRIBUTE IN ANY WAY TO TOOTH DECAY. THE ONE DOWNSIDE IS THAT, WHEN OVER-INDULGED IN, MOST POLYOLS (EXCEPT ERYTHRITOL) CAN HAVE THE SAME EFFECT ON THE DIGESTIVE TRACT AS OVER-CONSUMING PRUNES AND BEANS. BECAUSE OF LIMITED LONG-TERM RESEARCH INTO DAILY HUMAN CONSUMPTION, WE CAN NOT CLAIM THAT POLYOLS ARE ANY TYPE OF "HEALTH FOOD", BUT THEY ARE A FAR BETTER ALTERNATIVE TO THE TOOTH-DECAYING, ADDICTIVE, AND DIABETES-INDUCING AMOUNTS OF SUGAR THAT THE AVERAGE AMERICAN CONSUMES DAILY.

 

MY ALL-TIME FAVORITE SWEETENER IS STEVIA LEAF EXTRACT (OR MONKFRUIT EXTRACT) SINCE THESE ARE TRULY NATURAL AND ARE FOUND IN NATURE. THE ONLY DOWNSIDE TO THESE IS THAT THEY ACT LIKE FLAVORINGS IN BAKING, NOT LIKE SUGAR, SO THEY ARE BEST USED IS COMBINATION WITH POLYOLS.

 

MY FAVORITE POLYOL IS ERYTHRITOL (WHERE TO BUY) BECAUSE IT IS THE EASIEST TO DIGEST OUT OF ALL POLYOLS, AND HAS THE LOWEST CARB COUNT.

 

THOUGH ERYTHRITOL IS IDEAL, WHEN BAKING WITH HIGH HEAT I OFTEN NEED SOMETHING THAT BETTER MIMICS THE WAY SUGAR REACTS WHEN HEATED. IN THESE CASES I ADD OR SUBSTITUTE ONE OF THE FOLLOWING POLYOLS:  

 

 

***update: A NEW SWEETENER IS NOW BEING SOLD CALLED ALLULOSE , WHICH HAS BEEN MEASURED TO HAVE NO EFFECT ON BLOOD SUGAR, YET IT ACTS VERY SIMILARLY TO SUGAR AND SO CAN BE USED IN SYRUPS AND CARAMELS!!! I WOULD RECOMMEND THIS OVER XYLITOL, ALTHOUGH IT IS MORE EXPENSIVE THAN XYLITOL. IT IS HARD TO FIND OUTSIDE OF THE USA (AS OF 2018) BUT ITS COUSIN TAGATOSE IS AVAILABLE ON iHerb.com IN MANY COUNTRIES.

 

XYLITOL (WHERE TO BUY) BUT IT HAS A CONSIDERABLY HIGHER CARB COUNT (and requires some time for digestive adjustment) SO I RECOMMEND IT IN ONLY SMALL QUANTITIES, BUT IT PROVIDES KETO COOKIES WITH CRISP EDGES AND CHEWY CENTERS, AS WELL AS HELPING MAINTAIN MOISTURE IN CAKES AND MUFFINS, AND CAN EVEN MAKE THICK SYRUP-LIKE CONSISTENCY TREATS LIKE GOOEY KETO CARAMEL.

 

 

IN MY OLDER RECIPES I OFTEN USED A TINY BIT OF MOLASSES TO GET THAT BROWN SUGAR FLAVOR, BUT RECENTLY I'VE DISCOVERED THAT YACON SYRUP OR SUKRIN GOLD WORK GREAT AS BROWN SUGAR SUBSTITUTES, AND HAVE ZERO SUGAR CONTENT.

LOW-CARB FLOUR SUBSTITUTES

WHAT WORKS BEST?

MY PREFERRED FLOUR SUBSTITUTE IS A MIX OF 9 PARTS ALMOND FLOUR AND 1 PART COCONUT FLOUR OR OAT FIBER. ALMOND FLOUR TASTES THE BEST, BUT COCONUT FLOUR ACTS MORE LIKE A STARCH FOR THICKENING. THE ONE THING THEY BOTH LACK IS THE ELASTICITY AND CHEWINESS THAT GLUTEN PROVIDES. UNFORTUNATELY SCIENCE HAS YET TO DISCOVER A HEALTHY INGREDIENT TO MIMIC GLUTEN, AND SO THE CAKE/DOUGH ASPECTS OF LOW-CARB DESSERTS ARE LIMITED TO THOSE LEAVENED WITH EGGS OR CHEMICAL LEAVENERS ONLY.

 

GLUTEN ALSO PLAYS A LARGE ROLE IN HOLDING CAKES AND DOUGHS TOGETHER, AKA HOW CRUMBLY THEY ARE. BUT LUCKILY FOR US, USING EXTRA EGGS AND SMALL AMOUNTS OF GUAR GUM (WHERE TO BUY), XANTHAN GUM (WHERE TO BUY), OR PSYLLIUM HUSK CAN HELP HOLD THINGS TOGETHER.

SOURCING

ETHICS, NUTRITION, SUSTAINABILITY

I recommend buying organic, grass-fed, non-GMO, FairTrade, sustainable options whenever possible, ESPECIALLY for animal products. Here's why:

Organic + non-GMO:
-http://www.vegetariantimes.com/gmo101/
-http://greenerideal.com/lifestyle/0711-eating-organic-infographic/

Grass-fed + Free-range:
-http://coconutsandkettlebells.com/grass-fed-difference/
-https://www.bulletproofexec.com/why-grass-fed-meat-is-healthier-than-grain-fed-an-epic-series/

Fair Trade:
-http://visual.ly/fair-trade-all-you-need-know
-http://fairtradecampaigns.org/about/
-http://fairtradeusa.org/what-is-fair-trade

 

DIY - Make Your Own

If you have the time, making your own ingredients allows for the highest level of quality control, and is often more affordable.

For Nuts and Legumes- in their raw state these have natural protection against being digested, so when eaten raw they can cause bad indigestion and even gut damage. To fix this just soak them before eating.

Here are some links for recipes I use:

-Almond Flour

-Coconut Flour

ABOUT TPH

When you're as obsessed with sweets as I am, skipping dessert is not an option, but all the "sugar-free" treats I find in stores/restaurants never quite taste like dessert. After discovering that GOOD low-carb dessert recipes are so hard to find, I started experimenting and creating my own. TPH exists so that diabetics, carb-resistant people like me, and anyone else looking to avoid sugar can enjoy truly decadent desserts that won't cause insulin resistance or tooth decay.

Become a TPH Patron and get special perks here:  https://www.patreon.com/tphketodesserts

  • Pinterest Social Icon
  • YouTube Social  Icon

©2023 by TPH. Proudly created with Wix.com