Читать книгу Simply Laura Lea - Laura Lea - Страница 26

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 to cardiovascular disease

and a host of metabolic diseases, such as type II

diabetes. Even armed with that knowledge, I found

myself eating increasing amounts of these natural

sweeteners in the fall and early winter of 2018,

probably due to the stress of writing a book. The

result? I noticed that my sugar cravings began to

control my life, and I found myself eating half a batch

of cookies or an entire bar of dark chocolate instead

of my usual single-serving portion (okay, sometimes

double). It seemed that my blood sugar was on a daily

roller coaster.

To combat my growing sugar addiction, I began

swapping the natural sweeteners for non-nutritive

sweeteners such as monkfruit and stevia. I also

substituted some of my complex carbohydrates,

such as quinoa, chickpea pasta, sweet potatoes, and

fruit, for non-starchy vegetables, such as zucchini,

broccoli, cauliflower, bell peppers, and leafy greens.

I began to include more healthy fats in my meals,

snacks, and even beverages. Some of my favorite fats

are avocado and avocado oil, coconut oil, coconut

milk, butter, beef, yogurt, and cheese from 100

percent pasture-raised cows, wild-caught salmon,

nuts and seeds, nut and seed butters, and olives.

When I made these simple swaps, my sugar

cravings quickly diminished—in approximately ten

days. I felt incredibly satisfied throughout the day,

and I didn’t experience “hanger” (that gotta have

food hungry-angry feeling) as often. My overall mood

improved, and I stopped having afternoon energy

crashes. In addition, my palate changed, and I now

find foods much sweeter than before. This makes it

easier to satisfy a sweet tooth when it does crop up.

After a few months of following these changes

consistently, I began bringing more complex

carbohydrates back into my diet (because what is

a world without sweet potatoes?) when I felt like

I needed them. You might be wondering, what

does that feel like? Well, for me, I need a few more

complex carbohydrates when I am eating plenty of

healthy fats, protein, and non-starchy vegetables,

but I am still tired and sluggish throughout the day,

⁹ I. C. Munro et al., “Erythritol: An Interpretive Summary of Biochemical, Metabolic, Toxicological and Clinical Data,” Food and Chemical Toxicology 36, no. 12 (December 1998): 1139–74, abstract, https://www.ncbi.nlm.nih.gov/pubmed/9862657.

¹⁰ Y. Zhou et al., “Insulin Secretion Stimulating Effects of Mogroside V and Fruit Extract of Luo Han Kuo (Siraitia Grosvenori Swingle) Fruit Extract,” Yao Xue Xue Bao 44, no. 11 (November 2009): 1252–7, abstract, https://www.ncbi.nlm.nih.gov/pubmed/21351724.