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The lowdown on LowCarb Sweeteners
CookingWithCarlo.com ^ | Dec. 15, 2003 | Carlo3b Dad, Chef, Author

Posted on 12/15/2003 5:59:06 AM PST by carlo3b

The lowdown on LowCarb Sweeteners

Some call it ----ose, but think of it as Sugar

When dealing in chemistry, the ending "ose" indicates sugar; so beware of ---ose ingredients on food labels. Ordinary table sugar, the white granulated type, is known as sucrose. This is a list some of other names of sugars you might encounter are; sucrose, dextrose, fructose, lactose, glucose, maltose.

BEWARE: "ose" sugars are pure carb, thus 1 gram of sugar = 1 gram of carbohydrate = 4 calories.

Look for these other commonly used sugar-carbohydrate ingredients: white and brown sugar, succanat, turbinado, demerrara, molasses, corn syrup, maple syrup, honey, barley syrup, malt syrup, rice syrup, cane juice and syrup, fruit juice concentrate**

** Beware of foods that boast no-added sugar, or sucrose-free. Read the label carefully; many foods such as jams and fruit drinks are sweetened with concentrated grape or apple juice, which are very sweet, high-fructose syrups, and yield the same carb and calorie count as sucrose (table sugar).

A Noted Exception is that "sucralose" (Splenda) ends in ---ose, but think of it as "lose" instead, because it is made from sucrose, sugar. Splenda is calorie and carb-free.
Fructose is sometimes promoted as a suitable sweetener for diabetics and low carbers because it does not require insulin to be used by the cells; thus there is no rise in insulin level. However, it is still a carbohydrate and yields 4 calories per gram, just like any other sugar. Fructose has an added disadvantage - because it doesn't require insulin, it is rapidly absorbed by the liver and converted to glycerol - ultimately leading to increased triglycerides and cholesterol levels.

The fructose that is added to commercially processed food is a highly refined, purified sugar created in a lab from corn and other syrups.You can find it everywhere - fruit drinks, soft drinks and iced teas, baby foods (yes!), jams and jellies, candies, desserts and baked goods.

As outlined by Ezine nutritionist Anne Collins other sweeteners that are worthy of attention:

Artificial Sweeteners

As a group, artificial sweeteners are classed as "non-nutritive". Thus, they provide a sweet sensation to the tastebuds, without raising blood sugar levels or insulin, and are useful for weight-loss because they are calorie- and carbohydrate-free.

The most common artificial sweetener in use is aspartame (Equal, Nutrasweet). Aspartame is calorie- and carb-free, however it is far from being an ideal sweetener. First, it is not chemically stable, meaning that when exposed to heat and air, it breaks down into its chemical constituents - phenylalanine and aspartic acid. This makes it unsuitable for cooking, or for storage over more than a couple of days. Also, many people have experienced unpleasant symptoms from consuming aspartame, from mild headaches and stomach upset to migraines and depression. The manufacturers continue to assert that the product is safe, and indeed most people can enjoy it without any problem whatsoever. Moderation is the key.

In Canada, food and beverage manufacturers are using a combination approach in their products - using aspartame with another sweetener, acesulfame-potassium (Ace-K, Sunette). This sweetener is not absorbed and yields zero carbs and calories. It has a bitter after-taste, but when combined with another sweetener, this is eliminated. By combining sweeteners, an improved sweet taste is achieved, and reduced amounts of each chemical is required.

Sucralose (Splenda) is spun from regular sucrose sugar in such away that the body doesn't recognise it, so it is not absorbed. Thus it contributes no calories or carbohydrates in its pure form. It remains stable in heat, so is ideal for cooking and baking. Splenda is available for home use as a bulk sweetener, which measures spoon for spoon exactly the same as sugar. It is also available in a more concentrated form in convenient packets. However, these Splenda products also contain maltodextrin, which gives it the necessary bulk. Thus, it does contribute a small amount of calories and carbohydrate. Either form of Splenda, whether it's the bulk form in the box, or the little packets, will yield 0.5 carb grams per amount equivalent to 1 tsp (5 ml) of sucrose sugar. Just remember that the powder in the little packets is much more concentrated, so a smaller volume is needed to give the desired sweetness.

More and more commercial products made with Splenda are becoming available - especially beverages, soft drinks and iced teas, desserts, condiments and candies. Keep an eye on your grocer's shelves. Also visit our Shopping Page for some popular products available in Canada.

Also available in Canada is cyclamate (SugarTwin, Sucaryl), a zero-calorie/carb sweetener. There is still some controsversy that this chemical may cause bladder cancer in rats; it has never occured in humans in over 30 years of study. It is still banned in the US. Cyclamate is not used in commercial products, and is only available as a "table top" sweetener. It comes in bulk form, measured spoon for spoon like sugar, or as concentrated packets, tablets and liquid, There is also a brown sugar flavour, which some enjoy. Cyclamate is stable in heat, so is fine to use in cooking and baking.

Stevia

This is a non-caloric, zero-carb natural sweetener, derived from a South American plant stevia rebaudiana, and has been in wide use in Asia for some years now. It's becoming more readily available in North America; look for it in health food and natural food stores. So far, it appears to be well-tolerated, with no reports of negative effects. It is available as a liquid extract - either concentrated or dilute, a white crystalline powder made from the extract or simply the powdered green herb leaf. It provides an intense sweet taste, which has the potential to be bitter. Some people find it has a slight anise/licorice flavour which may or may not be objectionable. Also, some studies suggest that it may possibly stimulate the release of insulin; in Protein Power Lifeplan, the Eades' recommend using stevia with caution. It is stable in heat, so is fine to use in cooking.

Maltitol, Sorbitol and Other Sugar Alcohols

Sugar alcohols - also called polyols - are a class of carbohydrate that are neither sugars nor alcohols. This group includes maltitol, sorbitol, mannitol, xylitol, erythritol, lactitol, and hydrolysed starch hydrolysates (HSH). These popular sugar substitutes provide the bulk and sweetness of sugar and corn syrup, but are incompletely absorbed in the intestine. Thus they provide fewer calories and carbs than sugar, and result in a much slower, and smaller rise in blood sugar and insulin. They are generally recognised as safe for diabetics to consume for this reason, and products sweetened with these products may legally be labelled "sugar-free" in both Canada and the US. Sugar alcohols do not promote oral bacteria, and xylitol in fact inhibits bacterial growth, thus do not cause tooth decay.

There is a great deal of confusion about whether or not these products provide carbohydrates, and how they should be counted toward a carbohydrate-restricted diet. Some authorities say they provide zero carbs because they are not absorbed. Others, such as Diabetic Associations across North America, are taking a more cautious stand. Currently, food labelling regulations in Canada and US do not require (yet) including maltitol et al in the Total Carbohydrate data of the nutrients list. However, the amount must be listed in the ingredients panel.

So how do you count them in your carb budget for the day? Some say 0 carbs, so just go by the label and only count the carbs from any sugar or starch in the food. Others, such as the Canadian Diabetes Association, recommend counting the full amount as carbohydrate grams, especially for patients using carb-counting for insulin dosage and insulin pumps. Still others take a median approach, and suggest counting each gram of maltitol as 0.5 carb grams.

All authorities recommend using caution and definitely moderation is key. Because they are not completely absorbed in the bowel, they have a nasty reputation of holding onto water, and promoting diarrhea, gas and bloating. This is politely termed the "laxative effect". Sorbitol and mannitol are the worst offenders, maltitol and lactitol less so. The label should indicate the serving size. This is the amount considered safe to eat before the laxative effect takes over. So beware that overeating these foods can have serious effects. Especially for children, who of course will experience the effect from an even smaller amount.

Many low carbers enjoy an occasional chocolate bar or candy sweetened with one of the sugar alcohols, and find there is no effect on their weight loss or ketosis. Some do find it will put them in a stall. Others find they definitely experience a blood sugar "rush" from eating even a small amount. For a few, the laxative effect is pronounced, and even a small amount will trigger unpleasant symptoms. This is definitely a case of YMMV (your mileage may vary). For some low carbers, planning for one of these treats now and then helps to stave off cravings for serious carb binges. Indeed, even at full count, a 40 gram chocolate bar sweetened with maltitol has an average of 12 carb grams, as opposed to regular plain chocolate with 25 carbs in a similar sized bar. Just beware that they can also trigger the sweet cravings you hope to avoid.



TOPICS: Business/Economy; Culture/Society; News/Current Events; Political Humor/Cartoons; Your Opinion/Questions
KEYWORDS: diet; fat; health; lowcarb; skinny; sweeteners
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Don't forget about our other recipes located on former threads.. including these great threads.. All aboard.. We're getting on track to a healthier LIFE! Get series about HEALTHY, and LOW CARB FOOD , and who could forget.. Lets get the SKINNY on the Atkins Diet
Hurry, GET ON BOARD the LOWCARB, and OTHER HEALTH LIVING TRAIN, is leaving the station..


THE DIET WARS, a Battle of the SEXES.. How LowCarb can this go?MY TRUE STORY OF SANTA AND A REAL CHRISTMAS TALE... Where is spirit of Christmas? Have you seen it?, and many more.. Enjoy!

1 posted on 12/15/2003 5:59:08 AM PST by carlo3b
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To: Jim Robinson; Bob J; christie; stanz; jellybean; Angelique; Howie; TwoStep; piasa; Exit148; ...
Here is your chance to GET ON or GET OFF this and other Carlo3B, all important..(LOVE AMERICA, This is Your Country), (I'll be Damned), (Bwhahhahahh), (The Hell you say), (Aweeeeeee), (snif) ... PING LISTS.

If you wish to remain* on it, just sit back and enjoy our wonderful exchange of ideas and you will be alerted whenever we start posting, Historic, Patriotic, Family, and Diet, and a wholesome exchange of recipes and other valuable info re: various food management threads.

*If you have been flagged to this thread on this post, you are already on our temporary ping list.. :) Remember, other pings don't count... :(

To be removed** or added to the list, simply respond to this post publicly, on this thread, or Freepmail me with your preference.


2 posted on 12/15/2003 6:00:38 AM PST by carlo3b (http://www.CookingWithCarlo.com)
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To: carlo3b
Did you make sure Arthur McGowan is on that list? </reference to a classic FR thread>
3 posted on 12/15/2003 6:02:43 AM PST by Poohbah ("Beware the fury of a patient man" -- John Dryden)
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To: carlo3b
Is this the diet Saddam was on in his spider hole?
4 posted on 12/15/2003 6:03:49 AM PST by sonofatpatcher2 (Love & a .45-- What more could you want, campers? };^)
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To: carlo3b
I use liquid splenda when I cook. I put the powdered stuff in my coffee but granulated splenda has carbs that add up, especially if you are using it in cooking quanities.

A good article about sugar alcohols: Making the case to count sugar alcohols

5 posted on 12/15/2003 6:04:17 AM PST by diotima
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To: carlo3b
Good morning Carlo!
6 posted on 12/15/2003 6:05:25 AM PST by Soaring Feather (I do Poetry.)
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To: carlo3b
Good morning, carlo, my friend.
7 posted on 12/15/2003 6:07:36 AM PST by lysie
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To: carlo3b
bump
8 posted on 12/15/2003 6:08:02 AM PST by expatguy
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To: carlo3b; Lil'freeper; hellinahandcart
ty for the ping.
9 posted on 12/15/2003 6:08:18 AM PST by sauropod (I believe Tawana! Sharpton for Prez! Slap the Donkey or Spank the Monkey? Your Choice)
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To: carlo3b
Thanks for the ping. Will read tonight...off to work.
10 posted on 12/15/2003 6:09:37 AM PST by PGalt
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To: christie

 

THE CLINTON LEGACY COOKBOOK
It's yours!

......Put it in a stocking NOW!!

11 posted on 12/15/2003 6:09:54 AM PST by carlo3b (http://www.CookingWithCarlo.com)
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To: carlo3b
add me
12 posted on 12/15/2003 6:10:36 AM PST by Temple Drake
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To: carlo3b
I have been using Splenda for several months now as a substitute for sugar. I get it in packet form and put it in my tea and coffee. I have maybe 2-4 packets a day on average, once in a while I might have 6 but never more than that. As of yet, we don't use it for baking or anything else. My wife uses it in her iced tea.

I am still not comfortable using it because I don't think it has been around long enough to ascertain long-term health risks. But it's probably better than the sugar-laden diet I used to be on and I'm certainly much healthier these days now that I'm down to my normal weight.

13 posted on 12/15/2003 6:17:34 AM PST by SamAdams76 (Merry Christmas!)
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To: Poohbah
Did you make sure Arthur McGowan is on that list?

Great idea.. adding ole Arthur... LOL

LowCarb Swiss Chard Lasagna
Preheat oven to 350 degrees.
1) Wash the chard and remove the tough outer leaves. Cut the head in half. Carefully peel back the leaves. trying to keep them in tact; thest will serve as the lasagna noodles.
2) Arrange the individual leaves on a steamer basket or tray and steam until nearly tender, about 3 to 5 minutes.(you can also do this in the microwave.) Set aside.
3) Put the olive oil in a large skillet over medium-high-heat. Saute' the garlic, onion, and green peper until the onion is translucent.
4) Add the ground beef and brown thoroughly. Drain or skim the accumulated fat and water.
5) Add the tomato paste and tomato sauce and seasonings to the mixture and combine well.
6) Coat a 9 X 13 X 2 inch-baking pan with a little olive oil.
Assemble the lasagna:
Line the bottom of a pan with a layer of  leaves. ( I cut in 2" strips - I find they lay platter) Top with half the meat mixture. Add a third of the mozzarella cheese and half of the rocotta cheese. Add another layer of  leaves, and remaining half of the meat mixture, another third of the mozzarella and the remaining half of the rocotta. Top with the remaining mozzarella and finish by scattering the paramesan on top.
Bake covered for about 20 min. Uncover and bake for 5 minutes more.

Per serving: 9 grams carbs.

14 posted on 12/15/2003 6:20:29 AM PST by carlo3b (http://www.CookingWithCarlo.com)
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To: carlo3b
I ain't inta cookin, but yoo better never, ever take me offa yer ping list, cause you keep the memry of angelic FReeper Angelique alive for me!!!

She would be havin a laff riot over the capture of that born again "Nebuchadnezzer" madman over there in Iwrack!!!

15 posted on 12/15/2003 6:25:45 AM PST by SierraWasp (Any elected official or citizen that supports illegal aliens is nothing but a worthless scoff-law!!!)
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To: Temple Drake
Welcome to a healthier life.. :)

LowCarb Asian Soup

A potful every 2 to 3 days could keep the doctor away, and is all you need to drop pounds fast.

  • 1 Tbs peanut oil
  • 1/4 C chopped ginger
  • 1/4 C chopped garlic
  • 2 cans (32 oz ea.) plus 2 C chicken broth
  • 1/2 C cornstarch
  • 1 pkg. (10.5 oz) firm tofu cut in
  • 1/4    pieces
  • 1 (8 oz) can straw mushrooms
  • 1 (8 oz) bamboo shoots, drained
  • 1/2 C soy sauce
  • 1/4 C rice wine vinegar
  • 1 Tbs sugar
  • 1 tsp crushed red pepper flakes
  • 2 (16 oz) bags frozen oriental veggies
  • 1 lb peeled shrimp
  • 1/4 C chopped cilantro
  • 1 (10 oz) pkg spinach, trimmed and chopped
1) In large pot heat oil over medium heat.  Add ginger and garlic, cook until tender, 3-4 min.
2) Combine 1 C broth with cornstarch until smooth.
3) To pot, add cornstarch mixture, remaining broth, tofu, mushrooms, bamboo shoots, soy sauce, vinegar, sugar and crushed red pepper flakes; bring to a boil and cook until thickened.
4) Add frozen veggies, shrimp and cilantro.  Simmer until shrimp is just opaque, about 10 min.
5) Stir in spinach until just wilted.
Serve hot, and stay fit!

16 posted on 12/15/2003 6:27:37 AM PST by carlo3b (http://www.CookingWithCarlo.com)
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To: carlo3b
good info....thanks.
17 posted on 12/15/2003 6:31:03 AM PST by KDD (Time makes more converts than reason.)
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To: sonofatpatcher2
Is this the diet Saddam was on in his spider hole?

Naw, he was on the Yuckins diet!.. LOL

 LowCarb Chicken Finger Snacks

I used stir fry cuts but you can trim up breasts or thighs... this makes about 8.

  • 1 lb. Chicken tenders
  • 1/4 cup crushed hot pork rinds
  • 8 or 9 crushed smoked almonds
  • 2 tbs crushed walnuts
  • 1/2 tsp black pepper
  • 1 tbs grated parm. cheese
  • 1 tsp paprika
  • dash oregano
  • 1 tsp parsley
  • 1 lg. egg
1) Crush up the nuts first finely. Then add in the pork rinds...Crush finely again.
2) Add in the rest of the stuff (except the egg)and mix well.
3) Beat the egg then dip the chicken in the egg wash, then roll in the mixture.
Set up the fry pan coated with oil (your choice) Make sure it's hot first then...FRY IT UP!!!
They cook quick be careful.. Yummmmmm

18 posted on 12/15/2003 6:33:39 AM PST by carlo3b (http://www.CookingWithCarlo.com)
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To: carlo3b
Sucralose (Splenda) is spun from regular sucrose sugar in such away that the body doesn't recognise it, so it is not absorbed. Thus it contributes no calories or carbohydrates in its pure form.

FWIW, two of the hydrogens on the carbon ring are replaced by chlorine atoms.

I've found that Splenda doesn't carmelize as nicely, so it's harder to get baked goods to turn 'golden brown'. And also too much Splenda can be overwhelmingly sweet and leaves a funny, gritty, filmy feeling on the teeth. So I usually cut the Splenda with Sugar Twin, stevia, or rapadura. Rapadura is a true sugar, dried cane juice like the turbinado and succinat, but it is unrefined. All of the trace minerals are left in place. I figure if I'm going to fudge a bit, I'll go with something that has some nutritive value.

19 posted on 12/15/2003 6:35:29 AM PST by Lil'freeper
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To: SierraWasp
Bless you my dear FRiend, Angelique is never far from our hearts..What would a food thread be without our Angel... Merry Christmas
20 posted on 12/15/2003 6:35:29 AM PST by carlo3b (http://www.CookingWithCarlo.com)
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To: bentfeather
Good Morning Sunshine.. :O)
21 posted on 12/15/2003 6:36:12 AM PST by carlo3b (http://www.CookingWithCarlo.com)
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To: diotima
I disagree with some of the points of this article. One of the sugar alcohols -- erythritol (4-carbon) -- is only slightly metabolized. Most of it is lost in the urine, so it supplies almost nothing in calories.

Xylitol (5-carbon)is metabolized through the pentose shunt, which promotes ribose and nucleotide and protein synthesis, thereby helping to retain lean tissue. It could be reassembled into glucose, but this is a roundabout path. I have used 20 grams per day without affecting the keto stix. Xylitol is good for teeth; use xylitol gum or mints after eating.

A portion of the ingested sugar alcohols does reach the lower gut where it does behave exactly like soluble dietary fiber. That's why eating too much causes diarrhea.

Sucralose is chlorinated sugar -- trichlorosucrose. I use a little but I am wary.

22 posted on 12/15/2003 6:38:58 AM PST by RazzPutin
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To: diotima
I use liquid splenda when I cook. I put the powdered stuff in my coffee but granulated splenda has carbs that add up, especially if you are using it in cooking quanities.

I couldn't agree more, but I use the granulated because it is easy to use as a sub.. it is the same measurement as sugar, perhaps with a couple of carbs.. but it's worth it.. it tastes better than most.. Thanks for the link.. :)

23 posted on 12/15/2003 6:39:10 AM PST by carlo3b (http://www.CookingWithCarlo.com)
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To: carlo3b
Diet-Rite sodas. Made with blend of Splenda and Sunett are really very good. I wonder how long it will take for Coke and Pepsi to switch over from Aspartame?
24 posted on 12/15/2003 6:40:28 AM PST by steveo
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To: Lil'freeper
So I usually cut the Splenda with Sugar Twin, stevia, or rapadura. Rapadura is a true sugar, dried cane juice like the turbinado and succinat, but it is unrefined. All of the trace minerals are left in place.

Great tip.. Thanks so much.. :)

25 posted on 12/15/2003 6:40:32 AM PST by carlo3b (http://www.CookingWithCarlo.com)
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To: SamAdams76
I have been using Splenda for several months now as a substitute for sugar.

Try Stevia sometime. The white powder is what I've found to be the best (I only use it to sweeten tea though, I no longer drink coffee, and I don't use all that much of it). It seems to take differrent amounts in different uses, coffee usually takes very, very little. Tea seems to take a bit more. It's really easy to use way too much, in which case it gets a bitter taste. Some people claim that Stevia is actually good for you.

26 posted on 12/15/2003 6:41:42 AM PST by templar
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To: lysie
It's a great morning.. Time to plan dinner for the family.. Try something different.. :)

Chiles Rellenos Fritos

Fried Stuffed Chiles

  • 12 large chiles poblanos or any chiles for stuffing
  • 1 small onion, chopped
  • 2 tablespoons oil
  • 2 garlic cloves, minced
  • 16 oz. crushed tomatoes
  • 1/2 teaspoon salt
  • 12 oz.Queso Blanco, cut in 1/2 inch-thick strips
  • 4 eggs, separated
  • 1/4 cup flour
  • Oil for frying
 1) Cook and stir onion in hot oil until tender.
 2) Add garlic, tomatoes and salt.
 3) Simmer 10 minutes. Keep tomato sauce warm.
 4) Place chiles in shallow baking pan. Broil and turn chiles until skin blisters.
 5) Place in paper bag and close for about 10 minutes. Wipe the outside of chile with damp cloth to remove    charred skin.
 6) Make a slit from top to bottom on one side of the chiles. Open the top and carefully cut below the stalk. Remove veins and seeds, being careful not to break the flesh.
 7) Stuff with cheese strips.
 8) Beat egg whites until soft peaks form. Add one yolk at a time, beating after each addition.
 9) Heat about 1 inch of oil in large skillet. Roll stuffed chiles in flour then in egg batter.
 10) Gently place in hot oil and brown both sides. Drain on paper towels. Serve with tomato sauce.

27 posted on 12/15/2003 6:43:19 AM PST by carlo3b (http://www.CookingWithCarlo.com)
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To: SamAdams76
I am still not comfortable using it because I don't think it has been around long enough to ascertain long-term health risks. But it's probably better than the sugar-laden diet I used to be on and I'm certainly much healthier these days now that I'm down to my normal weight.

Sam as usual you make a great point, and I agree, but like you I have decided that there are enough other companys out there gunning for Splenda that if there were any obvious problems with the stuff they would be taking out full page ads to tell us.. LOL

28 posted on 12/15/2003 6:46:50 AM PST by carlo3b (http://www.CookingWithCarlo.com)
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To: carlo3b
Side comment: many "sugar free" candies are made with Sorbitol. Only one little problem: sorbitol is a natural laxative. Eat one--fine. Eat a dozen: get the runs.

Trust me on this; I done been there.

--Boris

29 posted on 12/15/2003 6:49:42 AM PST by boris (The deadliest Weapon of Mass Destruction in History is a Leftist With a Word Processor)
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To: Fawnn
I am still searching for a LowCarb, or any formula for Mountain Dew.. I wanted to surprise you for Christmas.. but alas, I came up dry . :(
30 posted on 12/15/2003 6:50:43 AM PST by carlo3b (http://www.CookingWithCarlo.com)
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To: boris
Side comment: many "sugar free" candies are made with Sorbitol. Only one little problem: sorbitol is a natural laxative. Eat one--fine. Eat a dozen: get the runs.

Well, ya don't say... :|

Trust me on this; I done been there.

OK.. thanks.. gulp..putting down the next piece.. ;)

31 posted on 12/15/2003 6:54:07 AM PST by carlo3b (http://www.CookingWithCarlo.com)
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To: diotima
I have used Splenda in many things. It does two things to me. First is I can do a symphony between belly rumbles and flatulance explosions (thankfully no odor). Almost 1812 Overture. Then the Green Apple Quick Step kicks in. That's when the odor takes over. I've bared many bathroom walls of paint after eating Splenda.
32 posted on 12/15/2003 6:55:20 AM PST by joesbucks
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To: steveo
Diet-Rite sodas. Made with blend of Splenda and Sunett are really very good. I wonder how long it will take for Coke and Pepsi to switch over from Aspartame?

That change is already in the works..

33 posted on 12/15/2003 6:55:44 AM PST by carlo3b (http://www.CookingWithCarlo.com)
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To: carlo3b
Good info on Splenda. I know I like it better than aspartame.

I like a product made with Splenda called Fruit2-O. It's water, slightly sweetened with Splenda, fruit flavored and slightly tart. Zero calories.

Prairie
34 posted on 12/15/2003 7:00:49 AM PST by prairiebreeze (Rejoice in the love God has shown by sending His Son to live among us and in our hearts.)
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To: KDD
LowCarb Mock Potato Soup

It works.. Try it!!!

  • 1 head cauliflower
  • 1 small onion
  • 3 cups chicken broth
  • 3 slices thick bacon diced
  • 3 slices ham, diced (optional)
  • 3 tbsp butter
  • 1/2 c heavy cream
  • salt & pepper to taste
  • shredded cheddar cheese
1) Separate cauliflower and cut into small pieces.
2) Boil with chopped onion in chicken broth until tender.
3) Place aprox 2 cups of cooked cauliflower in food processor with 1/4 cup of chicken broth.
4) Add butter and cream and pulse until creamy.
5) Combine remainder of cauliflower with cooked bacon (and ham if you're using that as well) salt, pepper and shredded cheddar cheese. Mix with pulsed mixture.

Note: To get a somewhat thicker soup, a teaspoon of Arrowroot mixed with water to the hot mixture..

Makes 6 servings. about 5 carbs per serving after fiber reduction.

LowCarb is a copyrighted trademark of, Morelli Enterprises Inc.
 


35 posted on 12/15/2003 7:03:06 AM PST by carlo3b (http://www.CookingWithCarlo.com)
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To: carlo3b
I'll give the Mock Potato Soup a try.. I tried the 'mashed potatoes" from the South Beach Diet book.. YUK!
36 posted on 12/15/2003 7:06:35 AM PST by Zipporah
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To: Lil'freeper
There is sooooo much flavor in flank steak, and after being marinated it's even better.. Yahooooooo!

 LowCarb Flank Steak Marinade

  • 2 lb. flank steak, (also called London broil)
  • 1/4 cup soy sauce
  • 1 Tbs. honey
  • 2 Tbs. cider vinegar, or distilled white
  • 1 1/2 tsp. ground ginger, or 2 Tbs. fresh, sliced thin
  • 3/4 cup pure olive oil
  • 1 Tbs. dry vermouth
  • 2 Tbs. diced onions
1) Tenderize beef with mallet, and profusely perforate with fork.
2) Mix everything completely.
3) Using a sealable container, or a 1 gal size freezer bag, marinate at least 4 hours, or better yet, overnight. Turn frequently.  After marinating, grill the steak on a hot grill, in a crisscrossing pattern, then cut into strips against the grain.

37 posted on 12/15/2003 7:07:53 AM PST by carlo3b (http://www.CookingWithCarlo.com)
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To: steveo
I am hooked on regular classic coke. I cannot stand their diet. But, I have wondered what brands already are made with sucralose (Splenda) or Stevia and which would be best?
38 posted on 12/15/2003 7:08:15 AM PST by HoundsTooth_BP
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To: carlo3b
Add me to the list - Thanks
39 posted on 12/15/2003 7:08:53 AM PST by 11th_VA (If you can read this IN ENGLISH - Thank a Veteran !!!)
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To: Zipporah
I tried the 'mashed potatoes" from the South Beach Diet book.. YUK!

So did I, double yuck.. someone reallt screwed up with that recipe.. Have you tried this?

 LowCarb Portobello a la Broccoli Aliolo

40 posted on 12/15/2003 7:10:24 AM PST by carlo3b (http://www.CookingWithCarlo.com)
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To: 11th_VA
Welcome to our list. In case some of you haven't seen these yet, here you are for an encore .. Enjoy.. :)

LowCarb Chicken with Fresh Herbs & Vegetables

Fresh vegetables and herbs wed blissfully to tender chicken breasts in a dish that will please nearly everyone. Colorful, delicious, and packed with nutrition!

  • 1/4 cup Keto* Crumbs or low carb bread crumbs
  • 6 Tablespoons shredded Parmesan cheese, divided
  • 4 skinned and boned chicken breast halves
  • 2 Tablespoons olive oil
  • 10 large mushrooms, quartered
  • 1 large green bell pepper, thinly sliced
  • 3 large tomatoes, coarsely chopped
  • 1 large garlic clove, pressed
  • 1/2 teaspoon salt
  • 1/4 cup chopped fresh basil
  • 1 Tablespoon chopped fresh oregano
Combine Keto or bread crumbs and 4 tablespoons Parmesan cheese, and dredge chicken in mixture.

Cook chicken in hot oil in a large skillet over medium-high heat 4 minutes on each side or until browned. Remove chicken from skillet.

Add mushrooms and bell pepper to skillet; sauté 3 minutes. Add tomato, garlic, and salt; return chicken to skillet. Cover, reduce heat, and simmer 10 minutes. Stir in basil, oregano, and remaining 2 tablespoons Parmesan cheese. Serve immediately.

If you don't have fresh herbs, substitute 1 tablespoon dried basil and 1 teaspoon dried oregano.

Makes 4 servings –– 5.8 grams of carbohydrate per serving.
 
 

Bacon Cheeseburger Quiche

  • 1 lb. very lean hamburger
  • 1 small chopped onion
  • 4 slices crisp-cooked bacon, chopped in bits
  • 3 eggs
  • 1/2 cup mayonnaise
  • 1/2 cup half-n-half
  • 8 oz. shredded chedder or swiss cheese
  • garlic powder to taste (optional)
  • white pepper
Brown hamburger in skillet with onion. Remove and mix in bowl with bacon pieces, breaking up any larger clumps with a fork or pastry mixer until you have a fine mix. Drain well of any excess grease and press into the bottom of a deep-dish pie pan. Set aside.
Preheat oven to 350°F.

Combine remaining ingredients in mixer bowl and whip well. Pour mixture over beef "crust" and bake 40-45 minutes until top is browned and "set". Cool 15-20 minutes before slicing. This can be packaged in Ziplocs or plastic containers for meals quickly microwaved over the next 3-5 days. (Does not freeze well, though.)

Makes 6 servings –– 2.2 grams of carbohydrate per serving.
 


Green Beans with Bacon and Almonds

  • One 16 oz package frozen French style green beans, thawed
  • One 16 oz package bacon, cooked and crumbled
  • 1/2 cup slivered almonds
Fry bacon, draining off all fat, but leaving bits in the pan. Add thawed green beans and heat through, about 15 minutes, stirring occasionally. Add bacon and almonds, and heat another 5 minutes.

Makes 4 servings –– 3.9 grams of carbohydrate per serving.
 
 

Garlic Eggplant & Zucchini

This recipe calls for your veggies to be grilled. To approximate this dish indoors, set your broiler pan on the highest rack. Broilers vary significantly, so check after 30 seconds to make sure yours isn't excessively hot.


  • 1 medium eggplant (or 3 skinny Japanese eggplants)
  • 3 small zucchini
  • olive oil for brushing
  • coarse Kosher salt and freshly-ground black pepper
  • 3 cloves garlic, crushed
  • 2 Tablespoons olive oil
  • 1 Tablespoons red wine vinegar
  • crushed red pepper
  • 1/4 cup chopped fresh parsley (leaves only)
If using standard (globe-type) eggplant, slice into 1/2" disks. Salt generously and set aside for 20 minutes. Rinse and pat dry. If using Japanese eggplant, simply slice eggplant in half lengthwise. Slice zucchini in half lengthwise.

Brush vegetables with olive oil; salt and pepper. Grill over medium coals until somewhat softened and golden, about 4 - 8 minutes per side, depending on heat.

Meanwhile, combine garlic, 2 tablespoons of olive oil, and red wine vinegar. Remove vegetables to platter. Drizzle with garlic-oil-vinegar sauce. Sprinkle with fresh parsley and crushed red pepper to taste.

Makes 4 servings –– 4.7 grams of carbohydrate per serving.

Swiss Cheese Cobb Salad

  • 1 (10-ounce) bag (6 cups) mixed salad greens
  • 1/4 pound Swiss Cheese, cubed
  • 1 medium (1 cup) green pepper, coarsely chopped
  • 1 medium (1 cup) red pepper, coarsely chopped
  • 1 medium (1 cup) tomato, coarsely chopped
  • 1/4 pound Ham, cubed
  • 2 hard-cooked eggs, chopped
  • 3/4 cup Bleu Cheese salad dressing
Place salad greens on large platter or in large shallow bowl. Place cheese in row down center of greens. Place half of each remaining ingredient in vertical rows from cheese to one side of platter. Repeat on other side of cheese with remaining ingredients. Cover; refrigerate until serving time.

Serve with salad dressing.

Makes 6 servings –– 4.5 grams carbohydrate per serving.

Grilled Sirloin Salad

  • 1 1/4 lb. boneless beef top sirloin steak, cut 3/4-inch thick Tenderloin may be substituted for top sirloin.
  • 1 teaspoon fresh lemon juice
  • 6 cups gourmet salad greens mix
  • 2 medium plum tomatoes, halved lengthwise, then cut crosswise into slices
  • 1/2 cup prepared ranch or blue cheese dressing
  • salt
Seasoning:
  • 1 teaspoon dried oregano leaves, crushed
  • 1 clove garlic, crushed
  • 1/4 teaspoon pepper
In a small bowl, combine seasoning ingredients. Press evenly into both sides of beef steak. Place steak on grid over medium, ash-covered coals. Grill, uncovered, 13-16 minutes for medium rare to medium doneness; turn occasionally.

Season steak with salt, as desired. Drizzle with lemon juice. Carve steak crosswise into thin slices.

In large bowl, combine salad mix and tomatoes; toss gently. Arrange beef on top of salad. Serve with low carb dressing of choice (Blue Cheese is terrific here!)

Makes 4 servings –– 3.9 grams of carbohydrate per serving.
 


Chocolate Chipper Cheesecake Crust:

  • 1/4 cup almond or walnut flour (finely ground nut meal)
  • 4 Keto Chocolate Biscotti Cookies - finely crushed
  • 2 Tablespoons Splenda
  • 4 Tablespoons butter - melted
Filling:
  • 5 (8-oz) packages full fat cream cheese, softened
  • 1 cup Splenda
  • 1/2 cup DaVinci Sugar Free Vanilla Syrup
  • 1 Tablespoon Oat Flour
  • 1 Tablespoon sugarfree vanilla extract
  • 3 eggs
  • 1/2 cup sour cream
  • 1 cup Sugar Free Chocolate Chips
Preheat oven to 350°F.

Mix the crust ingredients and press into bottom of springform or cheesecake pan.

Mix cream cheese, Splenda, DaVinci Sugar Free Vanilla Syrup, and vanilla extract with an electric mixer until blended. Add eggs one at a time, mixing on low after each, just until blended. Blend in oat flour and mix again. Then blend in sour cream.

Add Sugar Free Chocolate Chips and stir in gently with a large spoon (don't use mixer!) and pour over crust. (If you like, reserve some for top of cake ... when cake begins to "set", sprinkle additional decorative chips over top and finish baking.)

Bake 1 hour and 5 minutes to 1 hour and 10 minutes or until center is almost set. Run knife around the rim of the pan to loosen cake and allow to cool before removing the springform pan ring. Refrigerate overnight.

This makes a LARGE cake! Total carbs in cake: 102 At 20 servings: 5.1 carbs per slice. At 24 servings: 4.25 carbs per slice.

 Dr. Pepper Cake

  • 1 1/2 cups high gluten flour
  • 1 cup almond flour
  • 1 cup granulated Splenda
  • 1/4 cup Diabetisweet
  • 1 Tablespoon baking powder
  • 1 1/2 teaspoons cinnamon
  • 4 Tablespoons Dutch-Process Cocoa powder
  • 1/2 teaspoon salt
  • 8 large egg whites (room temp)
  • 1/2 teaspoon cream of tartar
  • 3/4 cup cold Diet Dr. Pepper *
  • 2 Tablespoons Buttermilk
  • 4 large egg yolks
  • 1/3 cup oil
  • 2 teaspoons vanilla extract
 Grease and flour (use the gluten flour) two 8" or 9" round cake pans. Preheat oven to 325°F.

In large mixing bowl, sift together high gluten flour, almond flour, granulated Splenda, Diabetisweet, baking powder, cocoa, cinnamon, and salt. Set aside.

In another large bowl, whip egg whites until soft peaks form. Pause and sprinkle cream of tartar over egg whites, then continue beating until stiff peaks form.

In small bowl, mix cold Diet Dr. Pepper with egg yolks and whisk well. Add oil, buttermilk, and vanilla extract. Add egg yolk mixture to flour mixture and beat till smooth.

Add 1/2 of the whipped egg whites to the batter mixture and beat again until well blended (but no more than a minute.)

Then carefully add batter to remainder of whipped egg whites and mix gently using a rubber/plastic spatula, being careful not to break down whites, until batter is fully incorporated.

Pour into cake pans evenly and bake at 325°F for 20-30 minutes turning half-way through. Keep an eye on them and don't overbake. Baking time can vary a bit depending on oven, elevation, etc. Cake is done when lightly golden brown on top and puffed and cracked at edges. Remove from oven and cool for 10 minutes before removing from pan to cool on cake racks. When fully cool, assemble and frost with your favorite low-carb frosting. (A chocolate/peanut butter/cream cheese frosting is great on this cake!)


41 posted on 12/15/2003 7:16:19 AM PST by carlo3b (http://www.CookingWithCarlo.com)
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To: carlo3b
LOL! How did you know I had a London broil in the freezer? Thanks!
42 posted on 12/15/2003 7:17:41 AM PST by Lil'freeper
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To: prairiebreeze
I like a product made with Splenda called Fruit2-O. It's water, slightly sweetened with Splenda, fruit flavored and slightly tart. Zero calories.

I've added it to my Christmas stocking stuffer to myself.. LOL.. Thanks my little FReeper FRiend.. soooooooo much.. :)

LowCarb MooLess Soothin Smoothies

A great refreshing Non-Dairy beverage.

  • 1/2 cup frozen fruit, as peach, strawberry, pear, (or 1 cup fresh)
  • 1/4 cup soft tofu
  • 1 cup soy milk
  • 1 teaspoon Splenda
  • 1 20-gram scoop (3/4 oz.) of low-carb soy powder
Very simple directions: toss everything in the blender and mix.

LowCarb, copyrighted by Morelli Enterprises Inc.


43 posted on 12/15/2003 7:21:15 AM PST by carlo3b (http://www.CookingWithCarlo.com)
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To: Lil'freeper
How did you know I had a London broil in the freezer?

I peeked.. LOL.. :)

44 posted on 12/15/2003 7:26:48 AM PST by carlo3b (http://www.CookingWithCarlo.com)
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To: carlo3b
Please add me to your ping list.
45 posted on 12/15/2003 7:44:45 AM PST by MattMa (I'm not a victim, I am a conservative and if you get to close, I just may bite.)
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To: carlo3b
Carlo, I found another sweetner that I don't think you have mentioned. It is called Whey Low. It is made from corn & even tho they assured me there was no protein that would cause an allergic reaction, it did cause my chest to tighten & strange tightning in my throat. Soooooooo, I don't need another warning. Do you want to buy some Whey Low? ha ha
46 posted on 12/15/2003 7:54:17 AM PST by Ditter
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To: carlo3b
The most common artificial sweetener in use is aspartame (Equal, Nutrasweet).

I think Splenda passed Equal in January of this year. Popularity skyrocketed after Dr. Atkins' endorsement.

47 posted on 12/15/2003 7:56:23 AM PST by Aquinasfan (Isaiah 22:22, Rev 3:7, Mat 16:19)
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To: SamAdams76
I am still not comfortable using it because I don't think it has been around long enough to ascertain long-term health risks.

It's been used in Canada for 20 years. No side effects, as far as I know.

48 posted on 12/15/2003 7:58:11 AM PST by Aquinasfan (Isaiah 22:22, Rev 3:7, Mat 16:19)
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To: HoundsTooth_BP
I can't stand regular Diet-Rite because it is way too sweet, but their White Grape flavor is very good.
49 posted on 12/15/2003 7:59:28 AM PST by Library Lady
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To: steveo
I wonder how long it will take for Coke and Pepsi to switch over from Aspartame?

I like sodas sweetened with Splenda better except for the colas. Haven't found a Splenda-sweetened diet cola that tastes better than diet Coke or diet Pepsi.

50 posted on 12/15/2003 8:00:40 AM PST by Aquinasfan (Isaiah 22:22, Rev 3:7, Mat 16:19)
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