Facts About Erythritol

If you have been choosing more reduced calorie beverages or plant-based sweeteners, you may have noticed the products being made with sugar alcohols. Sugar alcohols are a type of reduced-calorie sweetener and no, they do not contain any alcohol! You can find sugar alcohols in baked goods, candy, ice cream, beverages, and even some plant-based sweeteners. Often these products are promoted as being lower calorie, having "no added sugar," or being suitable for Diabetics since they have a lower carbohydrate count. According to the American Diabetes Association, "Sugar alcohols provide fewer calories than sugar and have less of an effect on blood glucose (blood sugar) than other carbohydrates."1 Some commonly used sugar alcohols include erythritol, lactitol, maltitol, mannitol, sorbitol, and xylitol. While sugar alcohols can have a laxative effect in some people, not all sugar alcohols are created equal. 

Erythritol is a sugar alcohol that is about two-thirds the sweetness of regular sugar; however, it only contains one-twentieth of the calories. It is found naturally in pears, melons, and grapes; however, mostly all of the erythritol used in the industry is produced by fermenting glucose with various yeasts.2 Erythritol is often blended with stevia leaf extract, monk fruit extract, or other sweeteners in beverages to help reduce calories and also mask any aftertaste.

One of the benefits of using erythritol is that it does not cause tooth decay because it is not digested by bacteria. Also, according to the Center for Science in the Public Interest, "Erythritol's relative safety is due to its being mainly absorbed in the bloodstream and excreted unchanged in the urine. Other sugar alcohols stir-up trouble in the colon where they attract water (leading to diarrhea) or are digested by bacteria (causing gas)."2 In a study published by the National Institute for Health, it was found that erythritol was well-tolerated in feeding studies (mixed into the diet at concentrations as high as 20%) without any toxicological effects even after a high-dose exposure. 3 Similar to the statement by the Center for Science in the Public Interest, when erythritol was given to humans it was rapidly absorbed and excreted without changing metabolically, which again means little to no diarrhea or gas (like your other sugar alcohols).

While the sensitivities of people may vary, most adults can safely consume up to about 50g of erythritol per day.2 Just for reference here, 1 packet of Truvia® contains 3g of erythritol, a 12-ounce can of Zevia® Zero Calorie Soda contains 4g, a 18-ounce Bai® Antioxidant Infusion beverage contains 8g, and an 11.5-ounce can of Bai Bubbles® contains 12g.

Stevia plant

References

1. www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/sugar-alchols.html

2. www.cspinet.org/reports/chemcuisine.htm

3. http://www.ncbi.nlm.nih.gov/pubmed/9862657

4. https://www.truvia.com/products/truvia-packets

5. http://www.zevia.com/content/what-erythritol

Fudgy Cake Brownies (Grain-free)

Yesterday, I went on a grain-free/gluten-free baking kick. This happens to me about once a week :) I made cupcakes, muffins, chips, and BROWNIES. The cupcakes/muffins came out pretty well, the chips tasted like cardboard (no exaggeration), and the brownies were amazing! After some alteration on a few different recipes, I finally found my prize winning brownie. I literally ate 4 right out of the oven, they were that good. While I am still a fan of my black bean brownies (more moist) these are my favorite. Hope you enjoy as much as I did!


Fudgy Cake Brownies (Grain-free)
Ingredients:
1/2c butter (grass-fed, unsalted)
1/3c + 1/4c  unsweetened chocolate chips
5 eggs
3/4c raw honey
1/3c almond flour (sifted)
1/4c cocoa powder
1tsp vanilla
1/4tsp baking soda
dash salt

Directions:
1. Preheat oven to 325 degrees F and grease a 9x13" pan.
2. Melt: butter and 1/3c chocolate. Set aside.
3. Beat: eggs and honey. Add: flour, cocoa, vanilla, baking soda, salt.
4. Add: melted chocolate.
5. Stir in 1/4c chocolate chips.
6. Bake for 30 minutes. Cool. Cut. Enjoy!!

Nutrition Facts: (approximately 36 yield; just the way I cut them)
Calories: 65
Fat: 3.7g
Sodium: 43mg
CHO: 8g
Sugar: 7g
Protein: .8g

Betty Crocker Dark Chocolate Brownie Boxed Mix: (For comparison purposes)
Calories: 160
Fat: 7g
Sodium: 100mg
CHO: 24g
Sugar: 17g
Protein: 1g

Zucchini Crust Pizza

This is a: MUST TRY RECIPE! Was the all caps a bit much? But really, this recipe is tasty and healthy (always the best combination). It is also great because you can make the toppings whatever you want. No lie, when I made this a few days ago, I ate almost half of it right out of the oven. Well enough of my chatter, make it below and see for yourself :)

Zucchini Crust Pizza
Crust Ingredients:
2c grated zucchini (packed) and squeezed dry
-->It is easiest to put the grated zucchini in a dish towel and ring out the liquid.
2 eggs, beaten
1/4c coconut flour
1/2c Parmesan cheese
1/2c grated sharp cheddar or mozzarella cheese
1T olive oil
1tsp each: basil, oregano, parsley

Topping Ingredients (Just what I used. Can be anything you like!):
1 chicken breast
2 large tomatoes, diced
1 small zucchini, diced
1tsp garlic
1T olive oil
Shredded cheddar cheese
**I cooked my chicken in olive oil first. Then, I added the tomatoes, zucchini, and garlic and simmered for a few minutes. I shredded a little cheese on half of the pizza once I put the chicken mixture on.

Directions:
1. Preheat oven to 400 degrees F. Grease pizza pan.
2. Mix: zucchini, eggs, flour, cheeses, oil, basil, oregano, and parsley.
3. Pat zucchini mix onto pizza pan.
4. Bake crust for 30 minutes.
5. Remove crust from oven, flip over, and return to oven for 10 minutes.
6. Remove crust from oven and top with desired ingredients.
7. Return pizza to oven and heat until topping ingredients are heated through.


Nutrition Facts (per 1/6)
Calories: 190
Fat: 12g
Sodium: 220mg
Potassium: 350mg
Carbohydrates: 9g
Fiber: 3.5g
Sugar: 1g
Protein: 12g

1 Slice Domino's 14" Pepperoni Pizza (For comparison)
Calories: 324
Fat: 13g
Sodium: 608mg
Carbohydrates: 39g
Fiber: 2g
Sugar: 4g
Protein: 14g

http://recipes.sparkpeople.com/recipe-calculator.asp
http://nutritiondata.self.com/facts/fast-foods-generic/9307/2

Coco-Nut Balls Recipe

Ingredients
1/2c raw almonds
1/2c raw cashews
3/4c unsweetened, coconut flakes
7 dates (pitted)
1T coconut oil, melted
1-2T water

Directions
1. Food process almonds, cashews, coconut flakes, and dates.
2. Add coconut oil and 1-2T of water (depending on texture).
3. Roll into balls (will be sticky) and refrigerate.


This is one of those recipes where you can alter it to your taste buds (and pretty easily). It has a nutty-coconut flavor (a little strong). If you are not that big of a coconut fan, I would suggest dropping the flakes to about 1/4c. This will also cut back on some of the sugar. The dates give it a sweet taste; however, this is another ingredient you can cut back on if you are not the sweet tooth. Since the balls are a bit sticky, you can add in some extra nuts for some more healthy fats and protein (It will also help to firm it up). Hope you enjoy!

Nutrition Facts (Per serving of 2 balls)
Yield: 35-40 balls
Calories: 94
Fat: 5.5g
Cholesterol: 0mg
Carbohydrates: 11g
Fiber: 1.4g
Sugar: 8g
Protein: 1.4g

**Calculated using sweetened coconut flakes. If using unsweetened flakes, calories/carbohydrate/sugar content will decrease.

Lemon Protein Bites

A few blog posts ago, I posted a recipe for Peanut Butter Protein Balls which are a quick boost of protein for you if you are on the go. One of the best things about that recipe is it is so versatile. Have a sweet tooth? Add some mini chocolate chips! Want some more protein? Add some chopped nuts and chia seeds! I love taking the protein bites with me to work/the gym. After finishing a work shift, I will pop a few in my mouth before heading into the gym. This helps to keep me fueled for my workout and cross the bridge between breakfast and lunch.

I am also a huge fan of lemons, as in I will eat a raw lemon :), so the last time I made this recipe I bumped up the lemon juice to 2-3T! I also ran out of dates before making this a second time, so I subbed cranberries. You can also try raisins or another dried fruit (I always go with the unsweetened dried fruit)!

Lemon Protein Bites
Ingredients
1c raw cashews
1c raw almonds
9 dates (pitted) or 1/4c dried, unsweetened, cranberries (You can cut back on fruit depending on how sweet you want it; this will cut back on the sugar in the nutrition facts portion).
1T lemon juice

Directions
1. Food process cashews and almonds.
2. Add dates/cranberries and lemon juice.
3. If mixture is dry, add more lemon juice or water.
4. Roll into balls and refrigerate.


Nutrition Facts: Per lemon bite
(yield about 40 balls)
Calories: 54
Fat: 3g (1g MUFA, .5 PUFA)
Carbohydrates: 5.5g
Fiber: 1.2g
Sugar: 3.5g
Protein: 1.5g