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why you should ditch artificial sweeteners now! page 14
Is sugar
making you sick?
sweet ways
to balance your
blood sugar
the sweet and safe
Joanna Shaw
Managing Editor
Kim Erickson
Copy Editor
Brandon DuVall
Creative Director
Karen Sperry
Copyright © 2013 by Kim
Erickson and Active Interest
Media, Inc.
Chairman & CEO
Efrem Zimbalist III
President & COO
Andrew W. Clurman
Senior VP & CFO
Brian Sellstrom
General Manager
Patricia B. Fox
Business & Editorial
300 N. Continental Blvd.,
Suite 650
El Segundo, CA 90245
Amazing Wellness is part
of the Healthy Living Group
family of publications
produced by Active Interest
Media. For more information,
All rights reserved. No
part of this booklet may be
reproduced, stored in an
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or transcribed in any form
or by any means, electronic
or mechanical, including
photocopying and recording,
without the prior written
permission of the publisher,
except for the inclusion of
quotations in a review.
The statements in this
publication have not been
evaluated by the Food and Drug
Administration. The information
contained herein is provided
for educational purposes only
under Section 5 of the Dietary
Supplement Health and
Education Act of 1994 and is not
intended to diagnose, treat, cure,
or prevent any disease. Please
consult with a licensed physician
or other qualified health-care
professional for more in-depth
information or prior to taking any
dietary supplements.
magazine presents
ver the past 50 years,
sugar has become a
dietary staple. In fact,
the average American consumes about 22 teaspoons
of sugar each and every day.
That’s a far cry from the six
teaspoons for women and the
nine teaspoons for men that
the American Heart AssociaKim Erickson
tion recommends. As a result,
Managing Editor
obesity, insulin resistance,
and type 2 diabetes are at
an all-time high. Those wishing to avoid the consequences of sugar often turn to artificial sweeteners
like ­aspartame or sucralose. Yet new evidence puts
their safety into question and suggests that these
calorie-free sweeteners may actually contribute to
our expanding waistlines.
The good news is that there is a way to have your cake
and eat it too. Xylitol provides the sweetness Americans crave, but with considerably fewer calories. Plus,
this healthy sugar replacement offers numerous health
benefits—from fewer cavities to better bones. The information you’ll find in the following pages will show you
why it’s time to get off the sugar train and how to satisfy
that sweet tooth without compromising good health.
Chapter One
Sugar—Not So Sweet
f all the foods we eat, refined sugar is considered one of the most harmful—and we eat a ton of it. In fact, sugar consumption has increased by 28
percent since 1983, fueling soaring obesity rates and other health problems.
Yet, even though we know it’s less than healthy, we can’t seem to stop ourselves.
Why is America so addicted to the sweet stuff? When we eat refined sugar, it stimulates the release of dopamine in the brain, which makes us feel pleasure. The brain
recognizes and likes this feeling and begins to crave more. Oddly, sugar stimulates the
very same receptors as heroin or morphine and so it has a similar effect on the brain.
Of course, a little bit of sugar every now and then won’t hurt you. However, America’s sugar addiction has come to dominate our lives—and we are paying a hefty price
for it. According to the Centers for Disease Control and Prevention (CDC), excessive
sugar consumption is linked to a decreased intake of essential micronutrients and
an increase in body weight. But it’s not just the long-term consequences that should
concern us. A sudden surge of sugar can also have
an immediate impact. The pancreas has to work
harder to manufacture enough insulin to rebalance blood glucose. In addition, whatever energy
the body can’t use gets stored as fat, resulting in
unhealthy weight gain and leading us down the
road toward insulin resistance.
It’s not just foods we think of as
sweet that contribute to our sugar
overload. Much of the sugar we
consume is hidden in processed
foods like salad dressings, canned
soups, and spaghetti sauce.
Often listed on ingredient labels
as dextrose, fructose, corn syrup,
high-fructose corn syrup, fruit
juice concentrate, polydextrose,
or maltodextrin, it can be hard
to spot. The bottom line: Sugar is
everywhere—from the obvious
sodas, cookies, and cakes to
the not-so-obvious soups, pasta
sauces, and lunch meats. Reading
labels is imperative if you want to
avoid unintended sugar.
x y l i t o l
The Dark Side of Sugar
Obesity and insulin resistance aren’t the only
health issues related to dietary sugars. Sugar
impairs immunity and may contribute to depression, hypertension, osteoporosis, and premenstrual
syndrome. The chronic inflammation caused by
high blood glucose levels can also lead to certain
types of cancer and arthritis. What’s more, sugar’s
effect on cells has sparked speculation about its
possible role in Alzheimer’s disease.
There is also increasing evidence that sugar can
be a direct and independent risk factor for cardiovascular disease. Two recent studies have linked a
high intake of sugar to lower HDL (good) cholesterol levels and a higher risk of heart attack.
In the first study, published in the Journal of
the American Medical Association, researchers
surveyed more than 6,000 adults and discovered
that those who ate the most sugar were
three times more likely to have low
HDL cholesterol levels. They also had
higher triglyceride levels.
The second study, which involved
more than 47,000 subjects, was even
more alarming. According to researchers at Italy’s National Cancer Institute,
women who eat too many high-­
glycemic carbohydrates—which cause
quick spikes in blood sugar levels—
more than double their risk of having
a heart attack. The worst carbs? Any
foods made with refined sugar or highfructose corn syrup.
Other research shows that our addiction to sugar is a major contributor
to a growing trend in type 2 diabetes.
A 2010 Harvard study shows that
regularly drinking soda and other
sugar-sweetened drinks boosts the risk
of metabolic syndrome and type 2 diabetes. The study found that people with
a daily habit of just one or two sugarsweetened beverages—including sodas,
sports drinks, sweetened teas, and vitamin water—were 25 percent more likely
to develop type 2 diabetes than those
who drank no more than one sugary
drink per month.
Yet, despite all of the evidence pointing to sugar’s ill effects on our health,
industry analysts say global sugar consumption will reach 176 million tons
by 2015. That’s about 20 percent more
than what most American’s are eating
now. Given the link between sugar and
heart disease, not to mention obesity
and type 2 diabetes, this increase is
The American Heart Association says
that women should not consume more
than 100 calories of added sugars per
day; men, no more than 150 of those
t h e
The number of
pounds of sugar the
average American
consumes every year.
s m a r t
s w e e t e n e r
calories. That’s about six teaspoons of sugar a day
for women and nine teaspoons for men. To put
that in perspective, the average 12-ounce can of
soda contains about 10 teaspoons of sugar. Most
Americans, however, consume an average of about
360 calories from refined sugars every day—or 16
percent of their total daily calories. That means
that every day, their blood sugar levels are sent
on a rollercoaster ride that can undermine their
health and the quality of their lives.
This Is Your
Body on Sugar
The High-Fructose
Corn Syrup
Eating too much regular cane
sugar is decidedly bad for you, but
eating even modest amounts of
high-fructose corn syrup (HFCS)
could be even worse. Here’s why:
The refined fructose in HFCS
affects your body differently than
other types of sugars, absorbing
quickly into cells while bypassing
your body’s natural appetite-control
mechanisms. This means you stay
hungry and keep eating. What’s
more, fructose increases body fat
more readily. Want to avoid HFCS?
Be aware that labels may list HFCS
as ‘corn sugar’ as well as ‘highfructose corn syrup,’ so read the
ingredient panel carefully.
Sugar is made up of both fructose and glucose
molecules, and each of these molecules are metabolized differently by the body. When consumed in
excess, fructose is converted into fat in the liver,
while glucose causes a rapid spike in blood sugar.
To cope with this sugar rush, the pancreas produces insulin. Normally, your pancreas pumps out
just enough insulin to move the glucose in your
blood into cells where it can be used for energy.
Any excess sugar your cells can’t use is then stored
as body fat. But when you regularly eat large
amounts of sugar, your pancreas has to release
so much insulin that your cells become resistant
and lose their sensitivity. Not only does this create
the perfect scenario for fat storage and raises the
risk of diabetes, it also creates highly damaging
Advanced Glycation Endproducts (AGEs).
AGEs are formed when glucose reacts with
proteins in the walls of your blood vessels. The
result is a hard, caramel-like compound that interferes with the function and the structure of those
proteins. This then creates bridges between the
protein strands—a process known as crosslinking—that causes them to become stiff. While there
is no way to measure AGEs, if you eat large quantities of refined sugar you can safely
assume that your body is creating too many of these damaging compounds.
AGEs can cause a rise in C-reactive protein and homocysteine levels. They can also
modify LDL (bad) cholesterol so that it becomes more easily oxidized and deposited in
the walls of blood vessels. Over time, these deposits can cause narrowing and reduce
blood flow. Individuals with diabetes are at particular risk since AGEs can result in
complications like kidney disease, peripheral neuropathy, and atherosclerosis. 6
x y l i t o l
Chapter Two
Fake Sweeteners,
Fake Promises
hat about artificial sweeteners? If you’re concerned about calories
or the health effects of eating refined sugar, you might be among the
194 million Americans who reach for calorie-free sugar alternatives—
mostly in the form of diet sodas. Yet, man-made sugars like aspartame, acesulfame K, and saccharin don’t quell sugar cravings. In fact, they actually increase
them. A study at the University of Texas Health Science Center in San Antonio
found that a person’s risk for obesity went up by 41 percent for each daily can
of diet soda. Researchers believe that this is because artificial sweeteners activate different patterns in the brain’s pleasure centers that normally correspond
to sweet tastes. As a result, these faux sugars are not as satisfying as natural
sugar. In one animal study, rats that consumed artificial sweeteners ate more,
their metabolisms slowed, and they put on 14 percent more body fat in just two
weeks—even though they were eating fewer overall calories.
Zero Calories, 100% Unhealthy
Chronic consumption may also have a long-term effect on other aspects of health.
Several studies link artificial sweeteners to an increased risk of cancer. Aspartame
also crosses the blood-brain barrier and has been shown to be a neuroexcitotoxin—a
compound that overexcites neurons, leading to the death of brain cells. Preliminary
studies suggest that frequent consumption of this sweetener may cause oxidative
stress in the brain and memory impairment.
What about Splenda? This sugar substitute, technically known as sucralose, is created by treating sugar with chlorine, which creates chlorinated sucrose. While some
say sucralose doesn’t break down in the body and few short-term studies have shown
5 Reasons to Avoid Artificial Sweeteners
• Artificial sweeteners are hundreds, sometimes thousands, of times sweeter than sugar.
• They trick your metabolism into thinking sugar is on its way, causing
the body to pump out excessive amounts of insulin.
• They slow metabolism so you burn fewer calories.
• They trigger cravings for even more sugar.
• Population studies have documented a 200 percent increased
risk of obesity in those who routinely drink diet sodas.
t h e
s m a r t
s w e e t e n e r
negative health effects, at this point,
no one knows what the health
impact of sucralose might be 10, 20,
or 30 years down the road.
The increased risk of cardiovascular
events like stroke or heart attack
among people who drink diet soda
daily, according to a study of more
than 2,500 people presented at the
2011 American Stroke Association
International Stroke Conference.
We do know, however, that artificial sweeteners like sucralose don’t
live up to their promises. It had
originally been thought that these
artificial sweeteners didn’t affect
blood glucose, insulin, or metabolism. Yet, that too may be a false
assumption. During a recent study
of 17 severely obese individuals at
Washington University School of
Medicine in St. Louis, researchers
found that consuming sucralose
caused a spike in both blood glucose and insulin levels. Other
studies suggest that when receptors
in the gut are activated by artificial
sweeteners, the absorption of glucose also increases.
Pick Your Poison
Sweetener Brand Name Properties
Health Effects
Acesulfame Sunett,
180 to 200
Sweet-One times sweeter
than sugar.
Contains the carcinogen methylene chloride.
Long-term exposure to methylene chloride can
cause headaches, depression, nausea, mental
confusion, liver effects, kidney effects, visual
disturbances, and cancer in humans.
Aspartame Equal,
200 times
sweeter than
Aspartame causes 80% of complaints to the
FDA about food additives. Problems include
headaches, depression, memory loss, increased
hunger, digestive issues, and fatigue.
7,000 to 13,000 Limited toxicity research. The chemical similarity
times sweeter that it has to aspartame may mean that it can
cause the same health problems.
than sugar.
200 to 700
times sweeter
than sugar.
Some preliminary studies suggest that it
is a carcinogen. Those who are allergic to
sulfonamides may experience headaches,
breathing difficulties, skin eruptions, and diarrhea.
600 times
sweeter than
Gastrointestinal problems, skin irritations,
wheezing, cough, runny nose, chest pains,
palpitations, anxiety, anger, mood swings,
depression, and itchy eyes.
x y l i t o l
Chapter Three
s you’ve seen, too much sugar may be damaging
to your health. Ditto for artificial sweeteners. But
­eliminating or even reducing the desire for sweet treats
can be a challenge. For those times when you want to add a
little sweetness to your day, you can opt for healthier sweeteners from whole foods or herbs. Just make sure to use them
in moderation.
• Agave Nectar is thinner than honey, 33 percent sweeter than
sugar, and boasts 60 calories per tablespoon.
• Blackstrap Molasses is considerably less sweet
than sugar and a good source of iron, vitamin B6,
magnesium, calcium, and antioxidants.
• Brown Rice Syrup is less sweet than sugar and
causes a slower rise in blood glucose than refined sugar.
• Coconut Sugar is similar in form to granulated sugar, but it
is absorbed more slowly into the blood stream. It is also nutrient
dense, containing high concentrations of magnesium, potassium, zinc, and iron
as well as vitamins B1, B2, B3, B6, and C.
• Date Sugar is similar to brown sugar in taste and appearance, and can be substituted, cup for cup, in baking.
• Honey, in its raw form, has a high concentration of polyphenols. Honey has a
distinctive flavor that may not work in all foods.
• Maple Syrup is a good source of essential minerals, including manganese and
zinc. Available in two grades—Grade A or Grade B—pure maple syrup can be used
in cooking, baking, and as a table syrup.
Herbal Sweeteners
Naturally-derived herbal sugar substitutes are not as sweet as their chemical
counterparts. However, these calorie-free sweeteners do not cause changes in the
brain and will not trigger an insulin release.
• Lo han guo is 300 times sweeter than sugar. Also known as monkfruit, lo han
guo does not impact insulin production and is a low-glycemic alternative to sugar.
• Stevia is 200 to 300 times sweeter than table sugar and has no calories or
carbohydrates. However stevia can have an aftertaste—which is why it is often combined with other sugars or sugar alcohols in commercial sweeteners.
t h e
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Sugar Alcohols
Don’t let the name fool you.
Sugar alcohols don’t contain
sugar or alcohol! Although they have
a chemical structure that partially resembles
sugar and partially resembles alcohol, that’s
where the similarities end. Also known as polyols,
sugar alcohols are carbohydrates that are not
completely absorbed and metabolized by the body.
The Skinny on Sugar Alcohols
(sucrose Where You’ll Find It
per gram
0 - 0.2
60 - 80%
Bulk sweetener in low-calorie foods
25 - 50%
Bulk sweetener in low-calorie foods,
provides sweetness, texture, and bulk
to a variety of sugarless products
45 - 65%
Candies, toffee, lollipops, fudge,
wafers, cough drops, throat lozenges
30 - 40%
Chocolate, some baked goods
(cookies and cakes), hard and soft
candies, frozen dairy desserts
Hard candies, chewing gum,
chocolates, baked goods, ice cream
50 - 70%
Dusting powder for chewing gum,
ingredient in chocolate-flavored
coating agents for ice cream and
Sorbitol 2.6
50 - 70%
Sugar-free candies, chewing gums,
frozen desserts, baked goods
Xylitol 2.4
97 - 100%
Sugar-free gum, candies, pudding,
dental care products
Adapted from the International Food Information Council Foundation.
x y l i t o l
Chapter Four
The Xylitol Difference
f you’re looking for a low-cal sweetener that looks, feels, and tastes exactly
like sugar, look no further than xylitol. With no unpleasant aftertaste, this
novel sugar alcohol contains 40 percent fewer calories than refined sugar. In
its crystalline form, it can replace equal amounts of sugar in cooking, baking,
or as a sweetener for beverages without a huge calorie hit. And
because xylitol doesn’t trigger an insulin reaction in the
body, it can be useful for diabetics or for those simXylitol
ply trying to maintain a low-glycemic diet.
Did you know that
Xylitol was first discovered by French and German
your body produces
scientists in 1890. But the sweetener was never used
small amounts of this
extensively until the sugar shortages of World War II,
natural sweetener
when food manufacturers in Finland began extracting
every day?
it from birch trees as an alternative sweetener. By the
1960s, it was used as a premium sweetener in Germany, Switzerland, Russia, and Japan. As its use grew,
researchers began to notice that those who consumed xylitol had better health than
those who didn’t. Today, xylitol is the subject of more than 2,000 published studies
showing a wealth of applications and benefits.
The reason, says Professor Kauko Mäkinen of the Institute of Dentistry in Finland
and a pioneer in xylitol research, is because the chemical profile of xylitol isn’t like
other natural sweeteners. Most dietary carbohydrates (sugars and polyols) are based
on a 6-carbon monosaccharide unit like fructose (fruit sugar) and glucose (a.k.a.
d-glucose, dextrose, blood sugar). Saccharide units can be linked together into disaccharides such as sucrose (common table sugar that is glucose and fructose bonded
together) or polysaccharides that can have hundreds of saccharides connected (starch
is comprised of long strings of 6-carbon glucose units). Instead of the six carbon
atoms found in other sweeteners, xylitol contains only five. This unique 6-carbon
sugar alcohol structure is very stable and does not link together with other sugars.
This means that bacteria and yeast can eat xylitol, but they can’t digest it—and if it’s
not digested, these harmful microbes can’t reproduce. This makes xylitol an excellent
choice for anyone watching their calorie or carbohydrate intake as well as those suffering from candida, chronic bacterial infections, or dental concerns.
Getting Off the Glucose Rollercoaster
Xylitol is an excellent aid to keep blood sugar on an even keel. This is important if
you’ve been diagnosed with insulin resistance or type 2 diabetes. People with either
of these conditions are sensitive to foods with a high glycemic index (GI). The GI
is a rating scale used to indicate how quickly a particular food raises blood sugar
levels. The higher the number, the faster the rise. Refined white sugar has a GI of
85. ­Xylitol, on the other hand, has a GI of just 7. This means that xylitol is absorbed
t h e
s m a r t
s w e e t e n e r
much more slowly than sugar, so it does not contribute to a rapid spike in blood
sugar or the resulting hyperglycemia caused by an insufficient insulin response.
Since xylitol contains a mere 2.4 calories compared to sugar’s 4 calories per gram,
it’s also an excellent sugar substitute for anyone trying to lose weight or those wanting to maintain a healthy weight. This is especially true for people who eat a low-carb
diet. Since a rapid spike in blood sugar followed by a “crash” can trigger food cravings and may lead to overeating, xylitol can play an important role in preventing the
very blood sugar issues that derail many weight loss diets. Maintaining steady blood
sugar levels also helps you stay feeling full longer.
Sweet Health Benefits
There’s more to this sweetener than its ability to support a healthy blood sugar
response and weight loss. Because of its 5-carbon structure, xylitol helps protect
your pearly whites by acting as a natural antidote to the cavity-causing activity of
sugar. The harmful bacteria that cause tooth decay are starved in the presence of
xylitol, allowing the mouth to remineralize damaged teeth with less interruption.
This means that xylitol not only prevents damaging microbes from taking hold,
it also builds protective factors that can lead to better overall dental health. One
clinical trial found that regularly using xylitol gum and candy significantly reduced
pathogens in the mouth as well as dental plaque and cavities. Better yet, another
randomized, double-blind crossover study reported that xylitol not only reduces
these harmful bacteria, it does so without affecting the beneficial bacteria that help
to keep our mouths healthy.
Beyond Your Sugar Bowl
Because of xylitol’s remarkable chemical structure,
its benefits extend well beyond its usefulness as a
low-calorie sweetener. Studies show that xylitol:
• does not trigger an insulin reaction in the
body, making it ideal for diabetics and those
who are hypoglycemic;
• has a low (7) rating on the glycemic index;
• helps prevent tooth decay and reduces plaque
formation on teeth;
• reduces gingival inflammation
• relieves dry mouth;
• inhibits the adhesion of bacteria to nasal
• may help prevent osteoporosis;
• lowers the risk of respiratory infection
in those with cystic fibrosis; and
• is safe for all ages.
x y l i t o l
Xylitol’s dental benefits are just one of its
many health perks. Numerous studies have
found that xylitol also promotes sinus and
upper respiratory health. One of the primary
ways bacteria enter the body is through the nose
and the mouth, where they attach themselves
to mucous membranes. When harmful bacteria make their home in the nasal and upper
respiratory passages, they multiply—and this
population boom can lead to upper respiratory infection. Xylitol, when used in either a
nasal spray or a nasal wash, prevents bacteria
from sticking to the nasal passages and helps
the body remove them, reducing the risk of
infection. This was shown in a small clinical
trial conducted at Stanford University which
appeared in the journal Laryngoscope in
The Safer Sweetener
November 2011. Irrigating the nasal passages
Not only does xylitol boast these
with a xylitol solution not only reduced bacteria,
healthy benefits, it’s also extremely safe.
it resulted in fewer respiratory symptoms comA scientific committee of the U.N.’s
pared to a saline solution.
World Health Organization announced
Upper respiratory infections can often lead to
in 1983 that xylitol, at levels up to 90
ear infections, especially in children. Chewing
grams per day, was a safe sweetener for
xylitol gum can help ward off future infecfoods. When you eat xylitol, about onetions by preventing the growth of bacteria in
third is absorbed in the liver. The other
the Eustachian tubes that connect the nose to
two-thirds travel to the intestinal tract
the ears. It’s so effective that a review of the
where they are broken down by gut bacteria into short-chain fatty acids. This
Cochrane Database System, which identified
four studies involving more than 3,000 children, can improve overall colon health.
concluded that chewing xylitol gum or using
While most people don’t experience
xylitol lozenges reduced the number of ear infec- any side effects, people who are sensitive
to xylitol may initially experience loose
tions by 25 percent. In another small case study
stools or slight abdominal cramping
published in Clinical Practices of Alternative
when too much is ingested, particularly
Medicine, researchers noted that administeron an empty stomach. But, since the
ing xylitol directly to the nose reduced ear
body itself makes xylitol, as well as the
complaints among children with recurrent ear
enzymes to break it down, larger amounts
infections by more than 92 percent.
can be tolerated within a few days or
Bones may benefit too. Preliminary animal
weeks as the body’s enzymatic activity
research suggests that adding xylitol to your
adjusts to a higher intake.
diet positively impacts bone metabolism and
may lead to increases in bone density. Earlier studies found that xylitol increases
calcium absorption in both the small and the large intestines. If the body is able
to better use the calcium it receives, the loss of bone density may be slowed. If this
effect translates to humans, it could give those at risk for osteoporosis another tool to
help guard against bone loss.
t h e
s m a r t
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Chapter 5
Cooking with Xylitol
n its solid form, xylitol is similar in makeup to granulated white sugar. Not
only does this make it a sweet alternative for your sugar bowl, you can also
use xylitol cup for cup when cooking or baking your favorite treats.
Banana Nut Bread
Passion Fruit Mousse
This recipe yields a sweet bread with a wonderful
aroma that makes the whole house smell inviting.
Serves 12
6 Tbs. unsalted butter, softened
1 cup granulated xylitol
3 to 4 very ripe bananas, mashed
½ cup buttermilk
2 cups flour
1 tsp. baking soda
1 tsp. baking powder
1 tsp. nutmeg
½ tsp. salt
¾ cup nuts, chopped
Preheat oven to 350° F. Grease and flour a 9 x 5
inch loaf pan.
In a bowl, mix together the dry ingredients. Set
aside. Using an electric mixer, cream the butter
and xylitol together until well combined. Add the
bananas and lightly-beaten eggs. Mix well. Add
the buttermilk and mix just until the buttermilk
is incorporated into the batter. Slowly add the
dry ingredients to the batter and stir. Final batter
should still be lumpy.
Pour batter into the prepared pan, filling about
²⁄ 3 full. Pour any remaining batter into individual
muffin tins. Bake for 55-60 minutes or until a
toothpick inserted into the center comes out
clean. Remove from oven and allow the bread to
rest for 5-10 minutes. Remove from pan and cool
completely before slicing.
Tip: To store, wrap the bread in plastic wrap and
store at room temperature overnight or refrigerate
for up to 5 days.
An elegant sugar-free dessert with a refreshing
tropical taste! Serves 4-6
¼ cup warm water
1 packet unflavored gelatin
1 cup concentrated passion fruit juice
sweetened condensed milk
(recipe follows)
2 cups heavy whipping cream
½ cup granulated xylitol
Dissolve gelatin in warm water. Add passion fruit
juice and sweetened condensed milk, stir well
and set aside. In a chilled bowl, beat cream and
xylitol until stiff peaks form. Fold one-third of the
whipped cream into the passion fruit mixture, then
quickly fold in remaining cream until no streaks
remain. Pour into dessert dishes and refrigerate
for at least 1 hour.
x y l i t o l
For the sweetened condensed milk:
¹⁄³ cup water
1 cup granulated xylitol
4 Tbs. butter or margarine
1 cup powdered milk
To make the sweetened condensed milk:
Bring the water and xylitol to
a boil, cooking until the xylitol is dissolved. Cool slightly.
Combine the xylitol mixture,
butter, and powdered milk in
a blender. Blend until thick and
Tip: Using a blender,
process the xylitol into a
powder for a smoother
whipped cream.
Lemonade Vinaigrette
The freshness of citrus paired with a hint of
sweetness evoke memories of summer on the
front porch. Makes approximately 1 cup.
zest from 1 small lemon
¼ cup fresh lemon juice
1 Tbs. white or rice wine vinegar
1 Tbs. Dijon mustard
¾ cup canola or other light vegetable oil
3 Tbs. granulated xylitol
1 ½ tsp. water
sea salt and fresh ground pepper to taste
Put all ingredients except
xylitol and water in a
blender and process until all
ingredients are thoroughly mixed
and smooth. Mix xylitol and water in a small, microwave-safe dish. Heat on high for 30 to 40 seconds
until xylitol is thoroughly dissolved. While xylitol mixture is still hot, carefully add it into the blender with
the other ingredients and blend thoroughly. Adjust
seasonings to taste.
Tip:This dressing works well over mixed greens or can
be used on steamed asparagus or other vegetables.
Berry Cream Pie
Sweet & Savory Barbeque Sauce
A perfect sugar-free addition to grilled chicken or
ribs. Makes approximately 3½ cups
1 28 oz. can crushed tomatoes
½ –¾ cup granulated xylitol
½ cup olive oil
¼ cup apple cider vinegar
2 Tbs. garlic powder (not garlic salt)
2 Tbs. onion powder
1 Tbs. kosher salt
1 Tbs. black pepper
3 Tbs. liquid smoke (hickory or mesquite)
½ –1 tsp. red pepper flakes (or ¼ tsp cayenne)
Put all ingredients in a blender and process on
high until thoroughly mixed and sauce is smooth.
The sauce will be quite thin and watery. Pour into a
heavy-bottomed sauce pan and simmer for 1 to 1½
hours or until thickened, stirring frequently to prevent scorching. (Alternatively, you can cook the sauce
on high in a crockpot for 4 hours). Adjust seasonings
and store in a covered container in the refrigerator.
t h e
Reminiscent of a luscious cheesecake but easier
to make and sugar free! Serves 12
6–8 graham crackers
2 Tbs. granulated xylitol
5 Tbs. melted butter
1 packet unflavored gelatin (or agar-agar)
1¼ cups heavy cream
½ cup granulated xylitol
1 pint strawberries, raspberries, or blueberries
1 pkg cream cheese, softened
Combine the graham crackers, xylitol, and melted
butter in a food processor and process until finely
ground. Press the mixture into the bottom of a pie
pan or a springform baking dish.
Dissolve the gelatin in 1 to 2 tablespoons of cold
water. Pour the heavy cream and xylitol into a thickbottomed saucepan and simmer over low heat until
the xylitol is dissolved. Mix the dissolved gelatin into
the cream mixture and stir well to ensure there are
no lumps. Remove from heat and let cool slightly.
Purée the berries in a food processor or blender.
Stir the fruit purée and cream cheese into the
heavy cream mixture and whip to the consistency
of thickened cream.
Pour into pie dish and refrigerate for about 3 hours,
until firm. Serve garnished with fresh berries.
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