You are going to start seeing my recipes use Chicory Root (Oligosaccharides) instead of Truvia. It is a natural sweetener that has some very helpful properties. The Chicory Root is the root of a perennial plant. It dates back about 5000 years and the Romans believed it kept the blood pure.Chicory Root Benefits
1. CHOLESTEROL: It decrease the levels of serum LDL cholesterol in the blood.
2. INFLAMMATION: It contains vitamin C, one of the most powerful antioxidants.
3. DIABETES: The inulin content is not digestible, so its lack of glucose can help promote optimal blood sugar levels while also increasing stool bulk and consistency.
4. CONSTIPATION: It provides soluble fiber, which improves digestion.
5. GALL BLADDER ISSUES: It builds your body's resistance to gallstones and liver stones. By increasing the flow of bile, it assists the body in digesting foods and liquids. The extra bile also helps break down fats in the body.Chicory root has a mild laxative effect, increases bile from the gallbladder, and decreases swelling.
6. URINARY INFECTIONS, KIDNEY STONES and GOUT: It has diuretic properties that provide protection for the urinary tract system and kidneys. Toxins are removed and the cleansing of the body is stimulated because of an increase in urine flow. It has been used to expel gravel, calcium deposits, and excess uric acid from the body, which helps to prevent gout and kidney stones.
7. WEIGHT LOSS: Chicory root benefits weight loss because of the effect it has on the digestive system. It is an excellent source of fructooligosaccharides which help promote the growth of beneficial bacteria in your digestive tract. It also increases the rate of the break down of fats. It also helps with weight loss because it helps keep insulin levels low while enjoying sweet foods.
8. NATURAL "Liver" CLEANSER: Chicory root also supports the body's detoxification system through the liver and kidneys, and is believed to help with calcium absorption. Chicory also helps prevent jaundice and an enlarged liver when mixed with water. Because of Chicory Root’s potential for removing contaminants from the digestive system, the liver does not have to work as hard to filter out toxins that may have escaped into the bloodstream. It also acts as a gentle laxative and diuretic for removing excess water and toxins, and this can also reduce strain on the liver.
9. ANXIETY: It is a natural sedative and anti-inflammatory for the nervous system. If you have anxiety issues and still drink coffee, this sweetener can help.
10: INDIGESTION: It acts as an herbal antacid, the root neutralizes acid and correct acid indigestion, heartburn, gastritis, vomiting, upset stomach. Because it stimulates bile production, this helps to speed up the digestive process after eating too much rich food.
11. SKIN: Used externally, the Chicory Root has healing properties for cuts, sunburn, swellings, hemorrhoids, and poison ivy. It reduces the inflammation of rheumatism and the pain of stiff and sore joints.
So, with all the benefits to the digestive system and cleansing properties that chicory root offers, it is an awesome natural sweetener. ALLERGENS: If you are allergic to ragweed, you may be allergic to the Chicory Root.
Click HERE to buy it online.
The QUEST protein bars and SO Delicious Coconut Milk No-Sugar Added (not the AGAVE SWEETENED!) use the Chicory Root for their sweetener.
THanks to your tip here a few weeks ago, I tried the Purely Decadent ice cream sweetened w/ erythritol and chickory. And the popsicles. I thought both were great products and it will be nice to have something acceptable in the summertime here and there. I asked my WFs to start carrying the sugar free products and the next time I went they had several options stocked.
ReplyDeletemaria-I have a question for you on sugar alcohols. I picked up something erythritol sweetened (have been using Eryth. for years now) at our local health food store recently. THe owner is a naturopath I believe. He cautioned me with respect to erythritol, saying it is an "alcohol" (I realize it is a sugar alcohol) and therefore tough on my liver. Thoughts? My thinking is that as someone with PCOS, erythritol isn't perfect but is the lesser of the evils at times. Ideally I'd use no sweeteners and never eat desserts, but I also would fall off the wagon hard and often if that was the case. Is it tough to "detox" with a liver bombarded w/ erythritol? I don't exactly want HFCS induced fatty liver either, so I realize Eryth. is probably the lesser of several evils.
ReplyDelete"Sugar alcohols" are neither a sugar nor an alcohol. I write a lot about it in my book.
ReplyDeleteSugar alcohols have been found to be a positive substitute for sugar for decreasing glycemic response, dental cavities, and caloric intake.
Are they safe? Sugar alcohols naturally occur in many fruits and vegetables. The sweetness of sugar alcohols varies from 25% to 100% as sweet as table sugar. The amount and kind being used depends on the food. I have a table in my book on when and where to use different ones.
Happy Eating!
Hi Maria I am very excited to see you use the chicory root in recipes to come. I respect to your last comment I would like to know which of your books has the sweetner table? I will one day own all your books, but for now it will be 1 at a time. Thanks
ReplyDeleteThank you for your support!
ReplyDeleteThe book you would like first is Secrets to a Healthy Metabolism.
Happy Reading!
I just purchased Nutritious and Delicious on my Nook and LOVE all of the recipes. I cannot wait to see what you do with the chicory root. I look forward to buying more of your books and thank you so much for putting your time into creating wonderful and healthy recipes that i can make for my family. Thank again, Melissa F.
ReplyDeleteThanks Melissa for your kind words!!!
ReplyDeleteCan you use agave inulin in the same way? is agave inulin ok to use?
ReplyDeleteAgave Syrup is marketed as “low glycemic" and that is true, but let's look into why agave syrup is “low glycemic.” It is due to the shockingly high concentration of fructose. It is 90% fructose and 10% glucose. Sugar is about 50/50% fructose to glucose, honey is about 55% fructose, high fructose corn syrup can range from 55-65% fructose.
ReplyDeleteWhy FRUCTOSE is so harmful:
ReplyDelete1. Fructose can only be metabolized by the liver; glucose on the other hand can be metabolized by every cell in the body. Fructose raises triglycerides (blood fats) like no other food. Fructose bypasses the enzyme phosphofructokinase, which is the rate-limiting enzyme for glucose metabolism. Fructose is shunted past the sugar-regulating pathways and into the fat-formation pathway. The liver converts this fructose to fat, which, unfortunately, remains in the liver = FATTY LIVER DISEASE. Consuming fructose is essentially consuming fat! This is why I see so many children with fatty liver disease...they aren't drinking alcohol, they are drinking sodas, juices and consuming too much fructose!
2. Fructose reduces the sensitivity of insulin receptors, which causes type II diabetes. Insulin receptors are the way glucose enters a cell to be metabolized. Our cells become resistant to the effects of insulin and as a result, the body needs to make more insulin to handle the same amount of glucose. We also start to produce insulin as a defense mechanism even if we don't eat and sugar or starch. YIKES! This is why we should allow our children to eat so much sugar and starch either...even though they are thin and active, you are setting them up for an adulthood where they can't enjoy a dessert without reaping the adverse effects. I grew up on Fruity Pebbles and skim milk for breakfast, Cocoa Pebbles for dinner, which is why I am so sensitive to glucose.
3. Fructose is high in uric acid, which increases blood pressure and causes gout.
4. Fructose increases lactic acid in the blood. High levels cause metabolic acidosis especially for those with conditions such as diabetes.
5. Fructose accelerates oxidative damage and increases aging. Fructose changes the collagen of our skin making it prone to wrinkles.
6. High consumption of fructose leads to mineral losses: iron, calcium magnesium and zinc, which can lead to low bone density (osteoporosis). It also interferes with copper metabolism. This causes collagen and elastin being unable to form, which are connective tissue that hold the body together. A deficiency in copper can also lead to infertility, bone loss, anemia, defects of the arteries, infertility, high cholesterol levels, heart attacks and inability to control blood sugar.
7. Fructose has no effect on our hunger hormone ghrelin and interferes with brain’s communication with leptin, which is the hormone that tells us to stop eating and you CAN become leptin resistant! (please read the chapter on HORMONES in Secrets to a Healthy Metabolism for charts on FOODS to Eat and FOODS to NOT EAT to balance your hormones properly.)
Hi Maria, I am making your cowboy chicken recipe right now and the house smells so good. I ordered your cookbook and cannot wait for it. I had a question about the chicory root. When I was looking up allergy information because I am allergic to ragweed and chamomile, there was some information about causing miscarriages because it causes menstruation. I was wondering your thoughts on this. I've cut out carbs for the hopes of losing weight and eventually becoming pregnant again. Thanks in advance and I really enjoy and appreciate your site. Kathy
ReplyDeleteThanks Kathy,
ReplyDeleteYep, I list at the end about the allergens to ragweed.
As for the miscarriages, I have read this. However, I find it interesting that foods such as Fiber One bars are filled with this product, yet they don't have a warning. With that said, I'm not sure on the potential danger.
Hope you enjoy the Cowboy Chicken!
Thanks Maria! Just looking for your input. My family really enjoyed the cowboy chicken! Kathy (O:
ReplyDeleteHi Maria. Two questions: 1) are you still using the chicory root sweetener? what is the measurement equivalent to sugar, erythritol, etc? 2) what is the measurement equivalent of NuNaturals Pure Stevia Extract Powder to stevia glycerite? And the same question for using NuNaturals No Alcohol Liquid Stevia? THANK YOU!!!!
ReplyDelete…..off to buy your "Metabolism" book. :-)
Yes, Debbie. I do:)
ReplyDeleteGlycemic Index of Sweeteners
Stevia Glycerite = 0
Erythritol = 0
Truvia/ZSWEET = 0
JUST LIKE SUGAR = 0
Xylitol = 7
Maple Syrup = 54
Honey = 62
Table Sugar = 68
High Fructose Corn Syrup = 100
My recipes will call for erythritol and stevia glycerite. I use these separate to help keep my costs down.
In any recipe you can use ZSweet, Truvia, Organic Zero, Xylitol or Just Like Sugar. In order to use a different product, use the same amount of sweetener for the amount of erythritol in the recipe and omit the stevia (except for Organic Zero, that is only erythritol and you will still need stevia for sweetness).
1 cup erythritol and 1 tsp stevia = 1 cup ZSweet
1 cup erythritol and 1 tsp stevia = 1 cup Truvia
1 cup erythritol and 1 tsp stevia = 1 cup Xylitol
1 cup erythritol and 1 tsp stevia = 1 cup Just Like Sugar
1 cup erythritol and 1 tsp stevia = 1 cup Organic Zero and 1 tsp stevia
NOTE: If a recipe calls for a specific sweetener, the final product will not be the same if you substitute a different sweetener, for example, ice cream will not be soft if you use all erythritol instead of Just Like Sugar.
Love the Just Like Sugar but- have fructose malabsorption so no chicory or inulin. They blow up my gut like a balloon!
ReplyDeleteMost of my recipes I give the option of Erythritol and Stevia Glycerite instead of "Swerve" or "Just Like Sugar". It is just the Ice creams that can get hard and the caramel that doesn't setup right with Erythritol. :)
DeleteThank you Maria for the info on the stevia glycerite
ReplyDeleteI was skeptical since I have never found a stevia product I liked...this one was different and will NOT sit on the pantry shelf and go to waste. Yea! Great website, can't wait to try out some recipes.
Yay! It is much better and much less bitter. :)
DeleteI too have fructose malabsorption and have to careful of what I eat. Onions and garlic are rough as well as the chicory and inulin.
ReplyDeleteReally want to be able to use the Jut Like Sugar though ....:-(
Have you heard of a sweetner called "Tagatose"?
ReplyDeleteIf you have, do you have any thoughts on it (bad or good)?
Thanks so much for all you do!!! I can't wait to buy more of your books!!!!
Yes, it is a good option. I have it in my astore here:
Deletehttp://astore.amazon.com/marisnutran05-20?node=13&page=2
Can inulin powder be used in your recipes to replace the Just like sugar?
ReplyDeleteHi, what is the source/brand? I think some are ok but don't know how they sweeten compared to JLS. :)
DeleteThe brand is Now Foods, Organic, Inulin, 100% Pure Powder. Do you think I could replace the Just like sugar with the same amount of the inulin powder? I made my son your extreme chocolate birthday cake for his birthday and he loved it! He is so happy to be able to have cake on his low carb diet. Thanks for the great recipes.
DeleteThat is a good product. I am not sure how much sweetness it will add though. Let me know if you try it. :)
DeleteMaria,
ReplyDeleteI like xylitol because i know that it feeds the "friendly" flora and kills yeast and bad bacteria in our bodies. Would chicory root do that also?
Hi, Yes, it is even better than xylitol. :)
DeleteHi Maria! I read that chicory root inhibits estrogen synthesis, does it mean I have to avoid it? (got low estradiol).
ReplyDeleteHi Alona! No. There are 3 different types of estrogen. It doesn't change that one. It lowers the bad estrogen that is stored in fat cells. :)
DeleteOh thanks! I got a bit confused but you've cleared it out! *went to get Just Like Sugar* :)
DeleteI've recently gone Paleo but I am unable to use honey and maple syrup as it screws with my blood sugar. Do you have a conversion table that will tell me how to substitute the swerve product for honey or maple syrup? I know lots of Paleo friends that would love to know as well. Thanks so much! Love your books!
ReplyDeleteThank you! Liquid sweeteners like honey or maple syrup sweeten and bake different so I would sub them for a xylitol honey or syrup like Natures Hollow. :) http://astore.amazon.com/marisnutran05-20?_encoding=UTF8&node=3
Deleteall glucose is first converted into a fructose phosphate by the body in order to digest it, this happens in all cells, so how is it that only the liver can digest fructose?
ReplyDeletealso, sugar alcohols are BOTH sugars and alcohols, not neither. sugar alcohols are a direct result of the reduction of sugars, usually converting the aldehyde group into another hydroxyl group.
Fructose is almost completely metabolized in our livers. As per here:
ReplyDeletehttp://en.wikipedia.org/wiki/Fructolysis
"Fructose is selectively taken up and almost completely metabolized by liver hepatocytes (many other organs can use fructose via the GLUT5 receptor)."