Simply Laura Lea. Laura Lea

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СКАЧАТЬ 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.

      or I’m having trouble sleeping, or I’m doing more

       high-intensity anaerobic cardio exercise. (Sometimes

       I have carbs just because, and not always the healthy

       kind, and that’s okay, too.) A few of my favorite foods

       to add to a meal when I’m feeling carby are quinoa,

       farro, root vegetables, fresh fruit, dates, or any of my

       homemade baked goods.

      I love knowing that I have this “tool” in my wellness

       arsenal should my sugar cravings go haywire again.

       This was such a great learning experience for me

       that I wanted to share it with y’all as well as offer

       lower-sugar and lower-carb recipes in this book. I

      hope they help those of you who feel that you are in a

       similar situation with a headstrong sweet tooth that

       just won’t quit.

      Please СКАЧАТЬ