Jamie is right on this, 1 cup of cocoa butter converts to 218 grams. Adding a whole cup of cocoa powder to just 100 grams of cocoa butter would indeed be overwhelming. I recommend that nobody follow the recipe unless they make sure they measure the cup of cocoa butter AFTER it is melted or use a scale to weigh it to 218 grams, thus avoiding this major error in your conversion rate on the cocoa butter.
Once you are eating the right amount of carbohydrate for you, your appetite should reset and you won't be as hungry. You should eat when you're hungry and until you are satisfied, dining on foods that are allowed on plan you select. But remember: Just because a food is "allowed" doesn't mean it's a good idea to overeat it. Cheese is a good example.
There is evidence that the quality, rather than the quantity, of carbohydrate in a diet is important for health, and that high-fiber slow-digesting carbohydrate-rich foods are healthful while highly-refined and sugary foods are less so.[4] People choosing diet for health conditions should have their diet tailored to their individual requirements.[19] For people with metabolic conditions, in general a diet with approximately 40-50% high-quality carbohydrate is compatible with what is scientifically established to be a healthy diet.[19]
I was on long acting insulin at 44 units twice daily. Short acting insulin three times daily at 25 units each. It was through the lchf eating changes I was able to get down to 5 units twice daily of the long acting and 3 units of short acting twice daily.Quite a difference in med changes. Cholesterol readings went from over 400 down to little over 200. A1c from over 9 to 7. All in a 30 day period. I had only been doing lchf for 30 days when tested. Lost 13 pounds. Stressful times hit me and started eating again. Just now getting back to lchf eating because I know this works. I need this for myself. I felt better, got around better, was much happier. It took time and constant monitoring to reduce my insulins under medial supervision. Was told to keep doing whatever it was I was doing by my pimary care as well as my endocrinologist.

This dessert is absolutely delicious! It took me a long time to make it. I’m not much of a cook. It’s a bit expensive but worth it. The only mistake was when preparing the first layer ( cream cheese layer), I put all of the sweeteners in with heavy cream at once which stopped my cream from whipping up. Didn’t make that mistake again. Definitely recommend it!!!! (I used a new method, chocolate whipped cream). Thank you.
The new study is unique in part because of its size and rigor. It is among the largest and most expensive feeding trials ever conducted on the subject. The researchers recruited 164 adults and fed them all of their daily meals and snacks for 20 weeks, while closely tracking their body weight and a number of biological measures. The trial cost $12 million and was supported largely by a grant from the Nutrition Science Initiative, a nonprofit research group co-founded by Gary Taubes, a science and health journalist and proponent of low-carbohydrate diets. The study was also supported by funding from the New Balance Foundation, the National Institutes of Health and others.
These amazing low carb gluten free pumpkin bars with cream cheese frosting are the best pumpkin treat one can ask for. Filled with sweet sugar free chocolate chips, chopped nuts and pumpkin seeds, you'll want to make this pumpkin snack all year long! This recipe can easily be customized to be dairy … [Read more...] about Low Carb Gluten Free Pumpkin Bars with Cream Cheese Frosting
One of the main elements sugar adds to cookie recipes is, of course, sweetness. When you’re baking with sucralose or SITR, less is more, as they tend to be about twice as sweet as sugar. Sugar free cookie recipes for diabetics often contain far less sweetener than their full-sugar equivalents, and this is not a mistake. If you like your cookies extra-sweet, feel free to add a little more; unlike sugar, which changes form when exposed to high heat, sucralose and SITR don’t need to be measured precisely for the finished product to come out well. Their main function in sugar free cookie recipes is to add sweetness, and they have little impact on the rising, spreading, or texture of the finished cookie.
Jennifer Ventrelle, a registered dietitian and a lifestyle-program director for the Rush University Prevention Center, said rapid weight loss because of low-carb dieting isn't the loss of fat mass. "The number on the scale is lower, and admittedly you look thinner because your belly also tends to retain more water when you eat carbohydrates," she said.
This delicious no bake low carb pumpkin cheesecake is completely sugar free and gluten free. Made with a combination of cream cheese, sour cream, heavy cream and a touch of gelatin, it's the fluffiest and creamiest sugar free pumpkin cheesecake you'll ever have!Low Carb Pumpkin Desserts for … [Read more...] about Sugar Free Low Carb Pumpkin Cheesecake
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No matter how you slice it, we eat too many carbohydrates. We consume many more calories than we used to, and most of those extra calories come from extra carbs (so many chips and cookies!). Thus, it makes sense to cut back some on carbs. It also makes sense to choose lower-GL carbohydrate foods instead of “fast-acting” carbs that send your blood sugar soaring. These strategies are a big part of the Magic Foods approach to eating.
I’ve made chocolate bars with your recipe quite a few times, and ever took one on a 20 hour round trip car ride to see my daughter for Christmas! I’ve never had a problem with the texture that he’s talking about either! I can tell some times when I make a large batch like 2-3 times your recipe that the sweetener tends to settle in the bars! Even after I’ve powdered and sifted it! Which is actually what I’m researching now, what temp it actually melts at! I love your recipe as is! It is great! You are also right about there being a huge need for sugar free chocolate chips! I’ve only found one on Amazon and its pricy and I’m not to sure about it! I’m not diabetic, but I have auto immune disorders that are effected by sugar in the same way, so I use how blood levels are effected the same way! Thanks for the great recipe I love it!
The ketogenic diet is used to treat drug-resistant childhood epilepsy. It has become a fad diet for people attempting to lose weight.[39] Dieters trying this often do not achieve true ketosis as this requires extreme carbohydrate restriction, and maintaining a ketogenic diet is difficult.[39][11] Some diet advocates make misleading claims that the ketogenic diet can treat or prevent cancer.[14]
Made this for my church Christmas Potluck. Flavors were amazing but dish was a soupy mess, even after refrigerating for almost 24hrs. If I make again, i will not add almond milk to pudding and make 1.5-2x more of the whipped cream. I didn’t have enough with the recipe amount and had to run to store for more heavy whipping cream. Otherwise, it’s a wonderful recipe! Thanks so much for posting and hope the feedback helpful.
Btw, over the weekend I tried your waffles almond flour recipe and it was AWESOME. I had tried a few waffle recipes & finally found one I like but which took a lot more ingredients and a lot of complicated prep, plus had to be toasted. I found your waffles to be super easy and simple ingredients and the texture was awesome. They browned well on the outside with no toasting needed. LOVE it. Thought I had settled on a waffle recipe until I found yours. If I could only find one that uses either coconut flour only or a combination of almond & coconut which is not eggy, I’d be thrilled as I’m trying to decrease consumption of the almond flour for the inflammatory properties.
Chocolate and cocoa contain moderate to high amounts of oxalate,[79][80] which may increase someone's risk for kidney stones.[81] During cultivation and production, chocolate may absorb the heavy metal lead from the environment,[82] but the total amounts typically eaten are less than the tolerable daily limit for lead consumption, according to a World Health Organization report from 2010.[83] However, reports from 2014 indicate that "chocolate might be a significant source" of lead ingestion for children if consumption is high,[84][85] and "one 10 g cube of dark chocolate may contain as much as 20% of the daily lead oral limit."[84]
My husband and I did sugar-free January, including giving up honey and maple syrup (we did keep wine and unsweetened dried fruit!). It was hard at times, but ultimately super rewarding for both of us! We both dropped a few lbs., and I was able to kick my gross flavored-coffeemate-plus-an-extra-spoonful-of-sugar habit, and am now drinking my coffee unsweetened with just a big splash of half and half (thanks for that tip!).
By now we know that most of the world consumes way too much sugar. But it’s not like our sweet tooth cares—when a dessert craving hits, it hits bad. Many turn to alternative ways to satisfy it, using less-refined sugars like agave, honey, and coconut sugar, but we’re going a step further this time, with treats that use no added sweeteners whatsoever. From tarts to mousse, these sugar-free recipes still manage to make dessert even sweeter.
Low-carbohydrate diet advocates including Gary Taubes and David Ludwig have proposed a "carbohydrate-insulin hypothesis" in which carbohydrate is said to be uniquely fattening because it raises insulin levels and so causes fat to accumulate unduly.[28][8] The hypothesis appears to run counter to known human biology whereby there is no good evidence of any such association between the actions of insulin and fat accumulation and obesity.[6] The hypothesis predicted that low-carbohydrate dieting would offer a "metabolic advantage" of increased energy expenditure equivalent to 400-600 kcal/day, in accord with the promise of the Atkin's diet: a "high calorie way to stay thin forever".[8]
4] I powder my vanilla beans with another powder that’s easy to work with[I use aribinogalactin or coral calcium, etc.] but even just monk fruit or stevia but i usually add stevia separately…keeping in a small jar with a bitty scoop, there no worries about oils and water not mixing as with most vanilla. I grind my beans in a coffee grinder. This vanilla is to die for…
I just made this however I did not use any sweetner. My mixture was quite thick and it was difficult to figure out how much in grams a cup of cocoa powder is for mine it was 90 grams. Is there any way to make it more of milk chocolate bar? I also only have Erythritol Powder for my Sweetner would this work in the recipe? If so how much of it would i need.
That sounds like a good idea! I also try to avoid gums/thickeners most of the time, but haven’t found a good replacement for pudding. I’ve never tried gelatin though – it might work! I’d start with the same amount and then see if you might need more than the amount of xanthan gum to get it thick enough. Let me know how it goes if you give it a try.
Hi, don’t know if you are still wondering about brands for coconut cream, BUT if you are in NZ go for the Kara brand 🙂 Just come into pak n save store not long ago and is BRILLIANT. I couldn’t understand why people love coconut cream so much by itself and how theirs was going so thick in the fridge (I would only use mine for curries and berry icecreams). Then our store finally brought in the Kara brand about a month ago, and OMGosh what a difference to the cheaper brands it is! It is beautiful and I think (from memory) is really high in fat. Really worth the little extra you have to pay 😉
Last year while I was going grain free/LCHF, I decided to get him and his siblings gluten free (While planning to eventually get him completely grain free, however that hasn’t gone to plan yet lol!) The futher away from gluten he was, the more veges he started to willing eat. We just started him off with carrots as he seemed to like them more than other veges. He loves potatoes and meat so we would tell him have a carrot then you can choose to have a mouthful of potato/meat then have another carrot etc. We just kept perserving, adding in the other veges and adding in more (Eg you can have some potato after you have eaten 4 carrots etc) and now a few months ago for the first time he cleaned off ALL his veges before he even touched potato or meat without being asked. It hasn’t happened again since BUT he will eat all of one food group before having something else.

“You made these cookies yourself? They’re so good!” It’s a phrase all bakers love to hear. The simple act of baking cookies is an easy way to spread warmth and joy to just about anyone, and seeing faces light up when you share your delicious homemade creations is surely one of life’s greatest pleasures. Ironically, the only thing that’s not so sweet about homemade cookies is the sugar. It adds a lot of empty calories to traditional baked goods, which frankly isn’t in most of our best interests, whether we’re diabetic or not. When we share our homemade cookies, we want it to be a healthy experience for the body as well as the soul. Fortunately, there are excellent sugar substitutes out there which are very easy to bake with and which make cookies taste just as wonderfully sweet as ever.
Make sure you're heating your cocoa butter slowly, microwaving in short increments and stirring in between, the cooling slowly as well. So let it come to room temp to solidify, then store in the fridge, rather then sticking the warm chocolate in the fridge or freezer to chill more quickly. This helps to prevent bloom, that dusty white layer than can develop on the outside of chocolate after condensation forms.
I made this for my dad’s birthday last night! He is diabetic, and I’m trying to watch my sugar intake, so I wanted to find a recipe that would be healthier without sacrificing flavor. THIS. I’m a little wary of sweeteners and was originally going to use coconut sugar, but when I compared sugar levels, I had to go with the Swerve. I warned people ahead of time, just in case they didn’t want to intake a sweetener. My sister is breastfeeding too, so I wasn’t too sure how she felt. Anyway, it was a hit! I use half pecans and half raisins, completely forgot about the coconut, and messed up the frosting recipe, but it still came out great! I’m currently eating a slice of breakfast… Thanks for a wonderful recipe!
Eat fat only until full. Don’t eat any more than you can handle. Sometimes people think they have to eat lots of fat whereas it is really eating the fat that naturally comes with a meal (i.e:not trimming a fatty steak) and adding as much fat as feels right to your meals through sauces and cheese for example. I don’t go our of my way to eat extra fat. If you are still hungry though but don’t feel like the heavy feeling some fat brings, add some coconut cream to your smoothies.
Hi, Nicole, nice to meet you. Thank you so much for feeling comfortable enough to ask. Yes, I use the Stevia glycerite to bump up the sweetness. There are very few Stevias I like. I like this one and a concentrated Stevia called KAL Pure Stevia. They taste the very best. However, there is always an adjustment period with Stevia. I have a good article about the best low carb sweeteners and how to use them (located under “Articles” on the site menu).

Dark chocolate boasts many added health benefits when compared to your standard milk chocolate bar: It's packed with antioxidants, additional nutrients, and is rich in fiber. But, the best sugar-free dark chocolate takes those health benefits one step further by eliminating artificial sugars, making it a great choice for health-conscious chocolate lovers as well as anyone with diabetes.


A 20-year prospective study of 82,802 women looked at the relationship between lower carbohydrate diets and heart disease; a subsequent study looked at lower carbohydrate diets and risk of diabetes. Women who ate low-carbohydrate diets that were high in vegetable sources of fat or protein had a 30 percent lower risk of heart disease (4) and about a 20 percent lower risk of type 2 diabetes, (34) compared to women who ate high-carbohydrate, low-fat diets. But women who ate low-carbohydrate diets that were high in animal fats or proteins did not see any such benefits. (4,34)
You can see the results, too. In January 2015, the Journal of Nutrition conducted two studies comparing lower-carb and low-fat diets, finding that of the two approaches, going lower carb helped people shave off more visceral fat, a type of belly fat that hugs organs and is linked to disease. (3) A meta-analysis published in June 2016 in Obesity Reviews also concluded that in obese people, a low-carb diet reduced fat over the course of a year (but not body weight), with the greatest benefits seen in a very-low-carb diet. (4)

These soft and fluffy low carb buns are made with psyllium husk powder and taste just like multigrain bread. Originally published in 2016, I've updated this recipe with better instructions and pictures.The Best Psyllium Husk Bread I've Made So Far Experimenting with  has proved to be quite … [Read more...] about Keto Low Carb Buns with Psyllium Husk
Carbohydrates are a type of nutrient made up of simple sugars (monosaccharides) that bind together to form complex molecules. Depending on how the sugars are combined, they might create disaccharides (double sugars like lactose and sucrose), oligosaccharides (short chain sugars called glycoproteins and glycolipids), and polysaccharides (long chain sugars, like starch and cellulose).

While the crust is cooling, make the chocolate pudding layer. In a medium saucepan, combine the heavy cream, almond milk, sugar-free dark chocolate, butter, and powdered erythritol. Cook over medium-low to low heat, stirring frequently, until the chocolate is melted and sweetener dissolves (about 5-10 minutes). Be careful not to get the heat too high to avoid burning the chocolate.

Cookies made with sugar tend to spread a great deal more than their sugarless counterparts. You can use this to your advantage when making sugar free versions of shaped cookies like thumbprints, or using recipes which call for a cookie cutter – what you put into the oven is going to be basically the same shape and size as what you take out. When you’re making sugar free drop cookies, it’s a good idea to flatten them just a bit with the bottom of a glass dipped in flour before you put them in the oven. This will make them look as though they’ve spread.
I was on long acting insulin at 44 units twice daily. Short acting insulin three times daily at 25 units each. It was through the lchf eating changes I was able to get down to 5 units twice daily of the long acting and 3 units of short acting twice daily.Quite a difference in med changes. Cholesterol readings went from over 400 down to little over 200. A1c from over 9 to 7. All in a 30 day period. I had only been doing lchf for 30 days when tested. Lost 13 pounds. Stressful times hit me and started eating again. Just now getting back to lchf eating because I know this works. I need this for myself. I felt better, got around better, was much happier. It took time and constant monitoring to reduce my insulins under medial supervision. Was told to keep doing whatever it was I was doing by my pimary care as well as my endocrinologist.
The dried beans are then transported to a chocolate manufacturing facility. The beans are cleaned (removing twigs, stones, and other debris), roasted, and graded. Next, the shell of each bean is removed to extract the nib. Finally, the nibs are ground and liquefied, resulting in pure chocolate in fluid form: chocolate liquor.[55] The liquor can be further processed into two components: cocoa solids and cocoa butter.[56]
This is a wealth of information. My husband and I are starting the keto diet tomorrow and I knew nothing about it. When I sat down to look up information about it, I found this. Thank you! This is everything I need to know in one place. We are not as healthy as we’d like to be and I am optimistic this will help us obtain our goals, along with an exercise plan.
Thanks Brenda for your feedback. I was not aware of the bitterness of stevia in relationship to how much or how little is used. I will keep that in mind next time I use the KAL brand. I usually use Sweetleaf but was out and had the KAL in the pantry. I too love dark chocolate so that was not the bitterness I was tasting. Next shopping trip I will get more Sweetleaf, and try the recipe again. Thanks for your help.
As for if you’re dealing with health issues, you really have to defer to your doctor. For instance, if you have kidney disease, you also want to talk to your doctor about appropriate protein intake. If you have heart disease, you can still go low carb, but you may be better off opting for monounsaturated fats (avocados, nuts, and olive oil) over saturated fats (butter and red meat). Everyone’s cholesterol levels respond differently on a low-carb diet, so if yours are going up, switch to unsaturated sources of fats, Spritzler recommends. “In general, this is a diet most people can do. If you have a chronic condition, work with a doctor who understands low-carbohydrate diets to monitor you,” she adds.
Unsweetened chocolate is pure chocolate liquor, also known as bitter or baking chocolate. It is unadulterated chocolate: the pure, ground, roasted chocolate beans impart a strong, deep chocolate flavor. It is typically used in baking or other products to which sugar and other ingredients are added. Raw chocolate, often referred to as raw cacao, is always dark and a minimum of 75% cacao.
Maya, I made this and it’s AMAZING! In the crust, which I reduced to less than half (just to reduce overall carbs), I used some ground pecans, almond flour and hazelnut flour. oh MY! I don’t feel one ounce of guilt eating this and thanks to you and all your recipes, I’m SO NOT DEPRIVED. I’m a foodie so I love to cook. You have made my Keto way of life a huge pleasure. I only come here for recipes cuz YOU GOT IT GOIN ON!!! Oh and p.s my picky hubby absolutely loved it too. I have to share even though I reallllllly don’t want to!!!!
The Maya and Aztecs associated cacao with human sacrifice, and chocolate drinks specifically with sacrificial human blood.[18][19] The Spanish royal chronicler Gonzalo Fernández de Oviedo described a chocolate drink he had seen in Nicaragua in 1528, mixed with achiote: "because those people are fond of drinking human blood, to make this beverage seem like blood, they add a little achiote, so that it then turns red. ... and part of that foam is left on the lips and around the mouth, and when it is red for having achiote, it seems a horrific thing, because it seems like blood itself."[19]

I also made sure to thoroughly sift both the powdered Swerve and cocoa powder before adding it to the melted chocolate mixture. This made a significant difference to the end result and the chips were much less grainy. To really sift out all the lumps, simply set a bowl below a fine mesh sieve. Measure your sweetener or cocoa powder into the bowl and use a spoon to stir it around and scrape it through the holes in the sieve.
A great selection of our best tasting & most popular sugar free chocolates! Sugar Free Chocolate Lover’s Assortment: This is our best-selling assortment because it has the most delicious mix of our favorite chocolates! Our box is packed full of a little bit of everything. Although the mix is always changing, you will always receive a selection of the following: tempting turtles, luscious meltaways, creams and caramels, tantalizing truffles, and maybe even a chocolate-dipped cookie or two!. Of course, we always try to include milk, dark and white chocolates in this selection. We hope you enjoy our “solid brick” of sugar free chocolates, guaranteed to satisfy the most discriminating palate. Please be aware that we measure by weight, not by piece count. This product contains nuts. Ingredients: Hydrogenated Starch Hydrolysate, Lactitol, Maltitol, Cocoa Butter, Butter, Chocolate, Peanut Butter, Palm Kernal Oil, Wheat, Pecans, Cashews, Vegetable Oil, Malt, Sodium, Natural & Artificial Flavors. Serving Size 40 g (2 large or 3 small pcs) Calories: 220 Total carbs 28g Sugar Alcohols 25g Fiber <1g Sodium 90 mg Total Fat 16g Allergy Information: Shares Equipment with Products Containing Peanuts, Tree Nuts, Milk, Egg and Wheat Assortment subject to change to reflect daily inventory changes...

Btw, over the weekend I tried your waffles almond flour recipe and it was AWESOME. I had tried a few waffle recipes & finally found one I like but which took a lot more ingredients and a lot of complicated prep, plus had to be toasted. I found your waffles to be super easy and simple ingredients and the texture was awesome. They browned well on the outside with no toasting needed. LOVE it. Thought I had settled on a waffle recipe until I found yours. If I could only find one that uses either coconut flour only or a combination of almond & coconut which is not eggy, I’d be thrilled as I’m trying to decrease consumption of the almond flour for the inflammatory properties.


I would agree with many, but not all of your points. “Fat and carbs don’t make us fat. It’s only processed fat (vegetable oil) and processed carbs (white flour and added sugar) in processed foods (foods with more than one ingredient) that inherently lead to overeating and weight gain.” I have also said this throughout my website and one of the biggest myths I try to bust is that we are not NO carb we are LOW carb. By removing processed food from our daily diet, we almost become low carb by default. Nutrient dense, low-carb whole foods are encouraged but not to be overdone. Lower carb diets reduce insulin resistance and inflammation. Lower carb diets, with healthy fats, gives a better blood lipid profile and lower TG which is the best predictor of heart health. There are so many benefits from eating nutrient dense lower carb whole foods.
If you are indulging in typical white sugar filled, preservative filled store bought candy bars then yes, the sugar in them causes cravings for more. But when you choose to make candy bars at home and use healthier ingredients and sugar free alternatives, your body will be satisfied, won’t have that typical spike in blood sugar and it certainly won’t make you crash after eating any. No spike in blood sugar means you won’t be craving more and more after indulging in a few pieces.
The effects on your heart are also questionable. Especially if you switch to a high-saturated-fat diet, as people do when they start eating their fill of steak and bacon, your “bad” LDL cholesterol will go up. Levels of homocysteine, an amino acid that increases the risk of heart disease, may also rise if you eat a lot of meat and too few vegetables. And to get rid of the ketones produced when your body burns fat for energy, your kidneys need to work overtime, which raises your risk of kidney stones.
This was “out of this world” amazing! Even my family members that don’t like low carb alternatives (and hate sugar substitutes) really liked this dessert. I added 5 tablespoons of natural peanut butter to the cream cheese layer and it turned out great (I may experiment with different amounts of peanut butter to get the best ratio to taste just right)
The most commonly grown bean is forastero,[49] a large group of wild and cultivated cacaos, most likely native to the Amazon basin. The African cocoa crop is entirely of the forastero variety. They are significantly hardier and of higher yield than criollo. The source of most chocolate marketed,[49] forastero cocoas are typically strong in classic "chocolate" flavor, but have a short duration and are unsupported by secondary flavors, producing "quite bland" chocolate.[49]
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