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Scrumptious Low-Carb Pecan Pie Cheesecake (Only 4 Grams Net Carbs!)

AHA Publisher — Thu, 17 Dec 2020 08:00:35 +0000

Dr. Don Colbert – There is something magical about Pecan Pie Cheesecake. It “screams” Holiday deliciousness. But, did you know that the typical pecan pie cheesecake contains about 1/4 cup sugar? Per serving! That’s right, with every slice you’re consuming over 50 grams of sugar and almost 60 grams of carbohydrates. As you know, overconsumption of sugar is deadly. But, there’s good news for this Holiday Season! You can make this delicious Pecan Pie Cheesecake with only 4 grams of net carbs. You’ll still get all the wonderful health benefits of pecans, and none of the sugar. Similar to our Keto Zone Cinnamon Rolls, this recipe takes some work, specialized ingredients, and finesse. But, don’t let that deter you, it’s well worth the effort! Here’s how and why to make our healthy, low-carb Pecan Pie Cheesecake for the Holidays. Most Scrumptious, Low-Carb Pecan Pie Cheesecake Ingredients Crust: 1 cup pecans, ground 1 cup almond flour 1/4 cup coconut flour 1/4 cup granulated Erythritol (ie. Swerve) or Allulose 1 1/2 teaspoons cinnamon 1/2 teaspoon vanilla extract (preferably sugar-free) 1/4 cup melted unsalted butter Cheesecake filling: 2 1/2 cups cream cheese, softened 1/3 cup granulated Erythritol or Swerve or Allulose 10-15 drops liquid stevia for extra sweetness (optional) 1/2 cup organic sour cream, at room temperature 1/4 cup organic heavy whipping cream 1 tablespoon vanilla extract, preferably sugar-free 1 teaspoon cinnamon 1/4 teaspoon salt 1 teaspoon baking powder 3 large grass-fed/organic eggs, at room temperature, lightly beaten Pecan pie topping: 1/3 cup low-carb brown sugar substitute such as Swerve, Sukrin Gold, or Allulose 4 tablespoon sugar-free maple-flavored syrup 1 teaspoon xanthan gum 1/2 cup unsalted butter 2 large grass-fed/organic eggs 1/2 cup organic heavy whipping cream 1/4 teaspoon sea salt 2 cups coarsely chopped pecan Instructions Adjust your oven rack to the middle of your oven. Preheat the oven to 320 °F (convection) or 355 °F (conventional). Prepare a 9-inch springform pan by lining with parchment paper or applying butter to the bottom and sides. To make the crust, combine the crust dry ingredients in a food processor and pulse until mixed. Add in butter and vanilla extract. Pour the crust mixture into the prepared pan. Press the crust 3/4 of the way up the sides using your fingers. Press crust onto the bottom using a flat-bottomed cup or utensil. Refrigerate the crust for 20 minutes. Meanwhile, begin making the filling. Beat the cream cheese and sweetener in a large mixing bowl with an electric mixer on medium-high speed. Beat until smooth and creamy. Next, add in the heavy cream, sour cream, vanilla, baking powder, cinnamon powder, and salt. Continue to beat until well combined. Lastly, beat in the eggs just until combined. Pour the filling through a fine-mesh sieve if available, or otherwise work to remove any clumps. Remove pan from refrigerator. Spread filling evenly into the bottom of the pan. Wrap a large baking sheet in foil completely, from underneath to the top-side and up all sides. Fill the baking sheet with water. Place the cheesecake pan in the center of the baking sheet filled with water. Put in the oven and bake for 40 minutes. Meanwhile, prepare the topping. In a medium saucepan, combine the brown sweetener, maple syrup, xanthan gum, and butter. Stirring constantly, cook over medium heat until it reaches a boil. Then, continue to boil for 2 minutes. Remove from heat and let cool while the cheesecake is baking. On the side, whisk the “pie-topping” eggs, salt, and cream together. Then, set aside. Once the cheesecake has baked for 40 minutes, remove it from the oven. Reduce oven temperature to 300 °F (convection) or 340 °F (conventional). Slowly whisk the egg mixture with the cooled syrup until well combined. Add chopped pecans and stir to combine. Gently spoon the topping over the cheesecake. Return cheesecake to the oven and bake for another 40-50 minutes, until the top is golden brown and crisp. If the edges begin to over-brown during baking, remove, cover with foil, and then continue baking. Transfer to a wire rack and cool completely. Cover the cheesecake and refrigerate for at least 4 hours before serving. To serve, run a sharp knife under hot water and carefully dry the blade. Make the first cut. Repeat by rinsing the blade under hot water, carefully dry it, and make the next cut. Enjoy! Nutrition info (per 1/16 of pie): 436 calories, 44 grams fat, 4 grams net carbs (9 grams carbs, 5 grams fiber), 9 grams protein Another Low-Carb Sweetener Option for Chilled Desserts If you’re able to get your hands on some for this dessert, try using allulose low-carb sweetener instead of erythritol in this dessert. When using erythritol in chilled desserts, they may become a bit crystallized, giving it an uneven texture. This isn’t a huge problem, but it can be avoided with allulose. It can be used directly in place of erythritol, in the same amounts. It has the same carb count. However, it is slightly more pricey. Why Eat Pecans Now and Throughout the Year? This dessert doesn’t just omit the sugar. It also brings all the nourishment of pecans! What do they do in the body? Pecans: Support bone health, especially in women (1). They are a good source of manganese, copper, and zinc, minerals known to promote bone density and health. Improve brain health, especially in those who are seeking treatment after alcohol abuse (2). Pecan’s thiamine helps the brain recover and repair. Reduce free radical damage and brain degradation by neutralizing free radicals. Pecans’ nutrients also help improve brain dopamine and galactose pathways. Support heart health by promoting healthy blood pressure levels and improved cholesterol (3). Pecans provide plant sterols, antioxidants that can reduce oxidation of LDL cholesterol, and healthy fats to support heart health (4). To read all about the health benefits of pecans, check out this post and Pecan Tartlet Recipe. Bottom Line Just because you’re healthy and eating low-carb doesn’t mean you have to skip scrumptious desserts. Indeed, we’ve saved the most scrumptious one just for you? Enjoy our healthy Low-Carb Pecan Pie Cheesecake this Holiday Season! To read the original article click here. For more articles from Dr. Colbert click here.

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This Common Food May Be as Deadly as Sugar

AHA Publisher — Mon, 14 Dec 2020 08:00:01 +0000

Dr. Don Colbert – A worldwide food staple may be deadly. It may be on your dinner plate. Have you ever walked into your favorite restaurant, ordered beef and broccoli, with a side of a mound of sugar? Or, a sugar roll when indulging in sushi? How about chicken and sugar soup? If you’re eating white rice with your meal, you’re essentially doing just that. In fact, new studies and evidence show that white rice specifically, even compared to other high carb foods, elicits a strong rise in blood sugar response soon after eating it. It’s similar to eating sugar and maybe as deadly. Here’s what researchers are finding and how you can avoid eating a mound of sugar at dinner. White Rice Is a Mound of Sugar? White rice is eaten as a staple around the world. In fact, together with wheat and corn, rice provides approximately 42% of the calories consumed by the human population worldwide (1). Unfortunately, it is a highly processed food. It is used mostly because it is inexpensive, and has a long shelf-life. Compared to brown rice, which is also very high in carbohydrates, white rice is void of many nutrients. During processing, the bran (fiber) and germ (vitamin and minerals) are removed from the grain of rice. This is similar to the processing of many “white grains,” such as refined wheat vs. whole-grain wheat. Removing the germ and bran significantly increases the shelf-life of rice. Once removed, the white rice has far less protein, fiber, magnesium, B Vitamins, and phosphorus than its brown rice counterpart. White Rice Vs. Human Health However, the real problem with white rice is not just a lack of fiber or vitamins and minerals. It’s how your body processes it. When you eat white rice, your body actually begins digesting and breaking it down in your mouth. This occurs mechanically with all foods as you chew. But, with refined carbohydrates like white rice, the enzyme amylase begins breaking it down from the start as well. Why? Your body thinks you’re eating it because you need quick energy, right now. After it’s broken down in the mouth, it goes down the esophagus, to the stomach, where more enzymes, stomach acid, and mechanical stomach-churning break it down further. From there, it’s delivered to the small intestines for further breakdown, and complete absorption (there’s not much fiber residual left to slow it down or reduce absorption). This all occurs very, very fast. Fast, complete, carbohydrate digestion is not great for your health. In fact, once absorbed, the rice is transported to the liver, turned into blood sugar, and poured into the bloodstream in a glucose bolus. Now, the body must deal with it. There are two options: Store it as triglycerides and fat by sending out an unhealthy insulin bolus. Allow blood sugars to rise dangerously high. A food’s digestion, absorption, and blood sugar effect are quantified as its glycemic index. Glycemic Index and Current Studies The glycemic index of white rice tells some of the story: 73 +/- 4. For reference, sugar is 100, and white spaghetti noodles are 49 +/-2 (2). But, this is not the whole story. Recent studies show that it is far worse than many other carbohydrate foods in terms of blood sugar reactions, and may even play a part in the development of chronic blood sugar issues. For example, one small study of 12 adults with elevated blood sugars aimed to determine the post-meal blood sugar reactions of a high protein pasta, regular pasta, and white rice. The grams of carbohydrates were exactly the same for each meal. researchers found that peak blood glucose was significantly lower for the pasta and high-protein pasta meals, despite identical carbohydrate amounts (3). Another study with 15 overweight adults with normal blood sugars tested meals with rice vs. brown rice vs. brown rice and legumes. The results? Again, white rice had a negative effect on blood sugars. After 5 days of these meals, “white rice participants’” baseline insulin and glucose reactions were significantly elevated compared to brown rice or brown rice with legumes (4). Does White Rice Cause Chronic Abnormal Blood Sugars? Why then, do many populations who historically eat a lot of white rice have lower incidences of unhealthy blood sugars than those in the United States? Long-term abnormal and unhealthy blood sugars are part of a progression of illness, often associated with being overweight. What’s more, if other parts of the diet are healthy, they may not see as many health issues compared to populations who eat more processed and ultra-processed foods. Bottom Line: Are You Eating a Mound of Sugar at Dinner? For many people, it’s surprising to learn that white rice is similar to a mound of sugar in the body. Instead, choose low-carb, whole-foods like healthy fats, fibers, vegetables, and protein for optimal health. What’s more, achieving and maintaining healthy body weight is key to reducing your risk of unhealthy blood sugars. Choose your foods, and your lifestyle habits, wisely. To read the original article click here. For more articles from Dr. Colbert click here.

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