Sugar Alcohols: The Sweet Truth

If like me you are a diabetic, then you have seen a number of products that cater to diabetics that are labeled as 'sugar-free' the emphasis primarily being on candy and snack foods. In addition, over the last few years as low carbohydrate high fat (LCHF) and ketogenic (keto) ways of eating (WOE) have become popular a number of companies have began to offer meal or energy replacement bars which are touted as being 'sugar-free' or 'low carbohydrate'. These products claim to offer all of the sweetness of sugar without the side effects of raising sugar levels and or low net carbohydrate counts to help keep you in ketosis. Essentially, the companies that produce these products are telling consumers “you can have your cake and eat it too” if it contains sugar alcohols instead of sugar. Unfortunately, its not that simple.

Just exactly what are these sugar alcohols that are being used to replace the sugar in these 'sugar-free' and low carbohydrate products? Sugar alcohols are created from a variety of fruits, berries, and even corn. These plants or plant products go through a chemical process in which the natural sugars (carbohydrates) in the plant are altered to form a sugar alcohol (polyol) that contains less carbohydrates than sugar, but still maintains it's sweetening power. The most common sugar alcohols derived from these plants that are found in commercially made products include: erythritol, lactilol, maltitol, mannitol, sorbitol, xylitol, isomalt, and hydrogenated starch hydrolysates (HSH). Hydrogenated starch hydrolysates are mixtures of high-order polyhydric sugar alcohols such as maltitol and sorbitol. The following table lists some of the most common uses of sugar alcohols in commercial products.

The Sugar Alcohols
Type	Calories Per Gram	Sweetness Compared To Sucralose	Typical Food Applications
Sorbitol	2.6	50 - 70%	Sugar-free candies, chewing gums, frozen desserts and baked goods
Xylitol	2.4	100%	Chewing gum, gum drops and hard candy, pharmaceuticals and oral health products, such as throat lozenges, cough syrups, children’s chewable multivitamins, toothpastes and mouthwashes; used in foods for special dietary purposes
Maltitol	2.1	75%	Hard candies, chewing gum, chocolates, baked goods and ice cream
Isomalt	2.0	45 - 65%	Candies, toffee, lollipops, fudge, wafers, cough drops, and throat lozenges
Lactitol	2.0	30 - 40%	Chocolate, some baked goods (cookies and cakes), hard and soft candy and frozen dairy desserts
Mannitol	1.6	50 - 70%	Dusting powder for chewing gum, ingredient in chocolate-flavored coating agents for ice cream and confections
Erythritol	0 - 0.2*	60 - 80%	Bulk sweetener in low calorie food
HSH	3	25 - 50%	Bulk sweetener in low calorie foods, provide sweetness, texture and bulk to a variety of sugarless products
* FDA accepts 0.2 kcal/g, but some other countries, such as Japan and the European Union, accept 0 kcal/g.

Blood Sugar Effects

There are a quite a large variety of candy and or sweet goods that are sold using sugar alcohols that are touted as being sugar-free and sold as diabetic friendly. My father who is a type two diabetic loves the little Russel Stover brand of chocolate candies which are of course labeled “sugar-free”, but contain large amounts of sugar alcohols. The question is are these products really sugar free, and if so, do they keep your blood sugar (insulin) levels from rising after they are consumed? According to the American Diabetes Association “sugar alcohols provide fewer calories than sugar and have less of an effect on blood glucose (blood sugar) than other carbohydrates.” According to the University Of California San Francisco (UCSF) Medical Center, sugar alcohols may still have a significant impact of your blood sugar levels “don’t be fooled – sugar alcohols are still a form of carbohydrate, and they still affect your blood sugar levels, if not as dramatically.” The Harvard School of Medicine Joslin Diabetic Center on their website regarding sugar alcohols state “Many so-called 'dietetic' foods that are labeled 'sugar free' or 'no sugar added' in fact contain sugar alcohols. People with diabetes MISTAKENLY think that foods labeled as "sugar free" or 'no sugar added' will have no effect on their blood glucose. Foods containing these sugar alcohols need to have their calorie and carbohydrate contents accounted for in your overall meal plan, as it is carbohydrates that raise blood glucose levels.”

So what does this all mean? Well, sugar alcohols are not sugar, but, depending on the type they can still have a moderate effect on blood sugar levels. On their website for Diabetic Education the UCSF Medical Center states that in order to determine a more accurate impact of sugar alcohols on blood sugars “when counting carbohydrates, include half of the sugar from the sugar alcohol.” Therefore, when looking at nutritional labels of products that contain sugar alcohols you should take the total amount of the sugar alcohol and divide by two as about half of the sugar alcohols will be absorbed and impact your blood sugar levels. So let's take a look at the Millville Elevation Carb Conscious Caramel Chocolate Peanut Nougat Bar that I myself have eaten.

Elevation Carb Conscious Caramel Chocolate Peanut Nougat (2 Net Carbs per package)

Total carbohydrates – 20 grams

Dietary Fiber – 8 grams

Sugar alcohols – 10 grams

I have always learned that you should take the total number of carbohydrates and subtract the dietary fiber and all of the sugar alcohols to get the total net carbohydrate count of the end product (total carbs – sugar alcohols – fiber = net carbs). Following this formula, we see that the Elevation bar does equate to 2 net grams of carbohydrates per bar. According to the UCSF Medical Center, a more accurate way to determine the impact that sugar alcohols have on your blood sugar is to divide the total number of sugar alcohols by half, then subtract them from the total amount of carbohydrates to determine net carbs. So when we take the sugar alcohols which are listed as 10 grams and divide by half, we get a total of 5 grams (10 / 2 = 5 grams). Now lets re-work our formula to calculate the net carbohydrates of the Elevation bar in question. If the total amount of carbohydrates is 20 grams, and the fiber is 8, and revised sugar alcohol count is 5 grams, we get a total of 7 net carbohydrates (20 – 8 – 5 = 7 grams), not 2 net carbs.

So while the package of the Elevation bars lists net carbohydrates as 2 grams, according to UCSF Medical Center formula, it actually has an impact on your blood sugar as if you are consuming 7 grams of carbohydrates. While 7 grams of net carbs does not seem like a lot, it is still three times more than what is listed on the package. I must admit I was quite shocked, and felt somewhat deceived by the manufacturers package labeling. It's not just Millville and Atkins, it's all the manufacturers that produce 'sugar-free' or 'no-sugar added' products that contain sugar alcohols. They all follow the standard formula that total carbs – fiber – sugar alcohols = net carbs, even though they know that sugar alcohols have an impact on blood sugars.

Ketosis and Fat Burning

For those of us who have embraced a LCHF / Keto way of eating (WOE), the big question is will the consumption of sugar alcohols delay or interfere with ketosis and fat burning? According to 'Ask The Nutritionist' on the Atkins website, “Sugar alcohols are not fully absorbed by the gut, which means they provide roughly half the calories that sugar does. Thanks to this incomplete and slower absorption, there is a minimal impact on blood sugar and insulin response. Because of this, sugar alcohols don’t significantly interfere with fat burning.” What is missing from this statement is that roughly half the calories also means they contain roughly half the carbohydrates, and we know carbohydrates impact blood sugar levels as well as ketosis.

Dr. Andreas Eenfieldt from Dietdoctor.com during his communication with the Atkins company regarding one of there products that they clam is only 5 nets carbs responded “subtracting 100% of the sugar alcohol from “net carbs” is misleading to your customers as about half of the maltitol is absorbed.” So the answer to this question seems pretty straightforward, and that is that sugar alcohols can definitely blow you out of ketosis. This is because most people look at a nutritional label and think that sugar alcohols are carbohydrate free and as we have seen they definitely are not. It is this misconception or lack of dietary education that causes consumers to eat way to many hidden carbohydrates which in turn blows them out of ketosis.

Look, I admit it, I knew better, and I fell for the same marketing ploy and have on occasion eaten some of these products. The worst part is that I am not new to the LCHF / Keto way of eating. My wife and I adopted the ketogenic WOE more than a year ago, so if you are new to the LCHF / Keto way of life, take solace in the fact that even those of us who have been eating this way for a while can still make mistakes. My advice to you is to omit these products from your eating regimen, or at the very least, make sure that you count the carbohydrates correctly. A snack bar that contains 7 net carbs, may not seem like a lot if you are on a moderate carbohydrate eating plan (50 grams of carbs or less per day), but can definitely blow you out of ketosis if you are following a strict carbohydrate eating plan (20 grams of carbs or less per day).

Bloating, GI Motility, and Diarrhea.

My experience with sugar alcohols is somewhat limited, I generally do not eat sugar-free candies or products that contain sugar alcohols. However, I have on occasion eaten the 'Elevation Carb Conscious' bars made by Millville and sold at Aldi which are similar to the Atkins bars. Depending on the flavor of the bar, they contain 9 – 10 grams of sugar alcohols (primarily maltitol) giving them a net carbohydrate count of 7 – 8 net carbs per bar (see UCSF net carbs formula above).

As mentioned earlier, because sugar alcohols are not totally absorbed by the gut, they have less of an impact of blood sugars and the insulin response than sugar. It is because sugar alcohols are not totally absorbed by the gut, they can have some unwanted side effects which vary in severity depending on the person. According to Ask The Nutritionist, “since a portion of sugar alcohols aren’t fully absorbed in the gut, there is the potential that consuming too much may produce a laxative effect or cause some gastrointestinal problems. Most people can usually handle 20 to 30 grams a day.” Personally, I have found that while sugar alcohols do not cause me to have abdominal cramping or diarrhea, they do tend to cause me to have a lot more flatulence. My wife, however, who has mild irritable bowel syndrome (IBS) tends to have more complications with abdominal cramping and diarrhea as well as flatulence when she consumes products that contain sugar alcohols. According to the American Diabetes Association, “sugar alcohols can have a laxative effect or other gastric symptoms in some people, especially in children.” So my advice would be to avoid giving your kids products such as Atkins or Millville's low carbohydrate bars, or any candies that are labeled 'sugar-free' that contain sugar alcohols. So if you have any friends or family members who are diabetics make sure you educate them regarding the potential risks of children and sugar alcohol consumption.

The one sugar alcohol that does not seem to cause GI complications is erythritol. While erythritol is a popular powdered replacement for sugar in the LCHF / Keto community, it appears to be rarely used in commercial products. So why isn't erythritol used more often in 'sugar free' and 'low carb' products? Maybe it simply costs to much to be used as a primary sweetener in ready made products, or maybe it is the 'cooling effect' it has on the mouth which some consumers do not find appealing, I simply have no answer for that question.

Conclusion

The bottom line, sugar alcohols are safe in moderation, and while they have a lower impact on blood sugars, they still contain carbohydrates which can not only raise your blood sugar, but knock you out of ketosis if they are not consumed in moderation. I realize that not all sugar alcohols effect blood sugars or ketosis in the same way, but I believe the UCSF formula (total carbs – fiber – half of the sugar alcohols = net carbs) for calculating the 'net carbs' of any products that contain sugar alcohols is way more accurate than that proposed by food manufacturers (total carbs – fiber – sugar alcohols = net carbs). This is especially important for those of us who are on a strict low carbohydrate (20 grams or less a day) regimen. Heck, if you ate two of the Akins or Elevation bars each day you would have actually consumed a total of about 14 net grams (7 per bar) of carbohydrates as opposed to the 4 net grams (2 per bar) as listed on the package. That's more than three times the carbohydrates!

While consumption of sugar alcohols affects each of us differently, remember that when consumed in amounts of 30 grams or more a day they may cause gastrointestinal discomfort and or diarrhea. This is especially true for children, so my personal opinion would be to avoid giving products with sugar alcohols to your little ones. Look, sugar alcohols have their place, I am not saying you should avoid them, but I am advising you to take care when consuming them in certain products. Of all the sugar alcohols erythritol, and xylitol seem to have none or at least minimal GI side effects (gastrointestinal discomfort, and or diarrhea), but at the end of the day, they are still sugar alcohols so you should use them sparingly until you can determine how they will affect you and your family. 

As always, we ask that if you have found this article informative and useful that you share it with your friends and family, as well as sharing it on other social media platforms. Don't forget to check out of Facebook page CulinaryyoULCHF and send us a friend request, and or add us to your circle of friends on Google+. You can also simply click the 'follow us' button on the left hand corner of our blog page so that you will not miss any of our latest articles.

References:

Ask The Nutritionist: The Scoop On Sugar Alcohols, www.Atkins.com, accessed October 24, 2017.

Diabetes Education Online, University Of California San Francisco Medical Center, 2007-2017. Accessed October 1, 2017.

Diaz, Jessica, RD, What Do Sugar Alcohols Mean In Carb Counting, www.livestrong.com, October 3, 2017.

Eenfeldt, Andreas, MD, Atkins, Greed And The Fairy Tale Cookies, www.Dietdoctor.com, April 4, 2014.

Gunnars, Kris, Bsc, Are Atkins Low-Carb Bars Healthy? A Critical Look, Authority Nutrition, October 3, 2013.

Modderman, JP., Safety Assessment Of Hydrogenated Starch Hydrolysates, US National Library of Medicine National Institutes of Health, August 1993.

Sisson, Mark, Sugar Alcohols: Everything You Need To Know, Mark's Daily Apple, February 15, 2011.

Sugar Alcohol Facts, Ketogenic Diet Resource, accessed October 20, 2017.

Sugar Alcohols, The American Diabetes Association, May 14, 2014, accessed September 17, 2017.

Sugar Alcohols Fact Sheet, Food Insight, October 14, 2009, Updated April 24, 2017, accessed October 25, 2017.

The Best And Worst Low Carbohydrate Sweeteners, Ruled Me, accessed September 1, 2017

What Are Sugar Alcohols? Joslin Diabetes Center, Harvard Medical School, accessed October 24, 2017.

Keto Kool-Aid And Flavored Waters

Walking down the drink aisle in my local supermarket, I noted that there were more than four different brands of flavored waters for sell in a multitude of flavors. Some are slightly carbonated, others are not. So why are there so many different flavored water options? Heck when I was growing up, we didn't have bottled water, we simply drank out of the tap or the water fountain. However, we know that keeping hydrated is very important, especially when you are first starting out on a LCHF / Ketogenic diet. In the induction phase of this way of eating (WOE) you will experience some diuresis (increased urination) which will cause you to have some sodium, potassium, and other mineral losses.

It is this diuresis and loss of electrolytes that contribute to the symptoms known as 'Keto Flu'. Obviously, one of the things you can do to help minimize these symptoms is to make sure that you are properly hydrated. Simple water is your best choice, commercially prepared fluids like Gatorade and or Powerade can help with the electrolyte replacement, but they are loaded with sugars, which of course are carbohydrates so these are not a good choice. Gatorade brand does make a low carbohydrate version known as 'G2', but even this so-called low carbohydrate version of Gatorade has 12 grams of carbohydrates per 20 ounce (591ml) bottle. So as you can see, even the so-called low carbohydrate version is not an option for those of us on a strict or even moderate LCHF / Keto diet. Have no fear, If you are active, or work outside a lot in the heat in which you perspire, you can make your own zero carbohydrate electrolyte replacement drinks that taste great and are LCHF / Keto friendly. You can find recipes for these drinks in my article 'Make Your Own Sports Drink' that I wrote in 2012. Five years later, I am still making and drinking these electrolyte drinks and not only are they zero carbohydrate, they taste great, and save me a whole lot of money.

So, let's get back on topic and talk about day to day hydration. Before embarking on this way of eating twelve months ago, I had switched from diet soft drinks to 'sweetened' tea made with Splenda low calorie sweetener. Although, I did drink some water, and no caffeine after 4 PM, tea was still my primary form of fluid intake throughout the day. One problem with consuming this much tea, coffee, diet soft drinks, and the plethora of energy drinks (Monster, Red Bull, NOS, Full Throttle,etc...) that many of us consume on a daily basis, is that they contain a lot of caffeine. Caffeine which acts as a mild stimulant also contributes to the diuretic effects of the induction phase of the LCHF / Keto diet.

Let me be brutally honest, pure unadulterated water is the best fluid choice you can make for re-hydrating your body, but I will be honest, it is the most boring, at least for me. And it appears that I am not the only one who finds this to be true as hundreds of thousands of bottles of flavored waters or flavored water enhancers in the little squirt bottles are sold each month in the United States. The problem is that these flavored water options are often expensive and or in some cases contain hidden carbohydrates. So what is a bored with plain water LCHF / Keto dieter supposed to do when they need to keep up with their hydration, and still not spend a fortune on flavored bottled waters or flavored water bottle additives so that they have something to drink throughout the day?

For me, the solution was simple. I went back to my childhood experiences and those of my experimentation with making my own electrolyte replacement drink 'Frugalade' and began making my own flavored waters from...wait for it...Kool aid. I am not sure why more adults do not drink Kool aid, maybe it is because of the color in the package that turns the water red, orange, pink etc... But the flavors are the same as those clear bottled 'fruit' flavored waters and it is way cheaper to make your own than it is to buy flavored bottle water. Now, I will say this, the flavor palate of an adult can be quite different than that of a child, so I had to make some slight adjustments in order to get the specific flavor(s) that I liked. So in this article, I am going to share with you the flavors and or the combinations of Kool aid that my family and I enjoy and drink on a daily basis.

The Recipes

As I mentioned, Kool aid was developed as a powdered flavored drink in the late 1920's. Yes, it is that old. By removing the water content, and producing a powdered form of 'fruit' flavored concentrate it could be shipped across the United States at quite a reduced price making it more affordable for American families. The rest is shall we say...history. Now, the only problem I found with Kool aid is that using the recommended two packages for a gallon of flavored Kool Aid left it's flavor profile a little weak for my liking. However, I found that using three packages of Kool Aid per gallon of water gave me the depth of flavor that I enjoyed. If two packets per gallon works for you, then by all means use two packets, but for my family, three packets per gallon works best. We generally have two different one gallon flavors of Kool Aid in our refrigerator at a time. Primarily because I am a heavy drinker...[GRIN]... So the following recipes are the flavors and or flavor combinations that we make on a daily basis. Now, if you have read any of my articles, you know I use liquid sucralose as my sweetener of choice, but any zero calorie sweetener you want to use will work. One-half teaspoon of sucralose has the sweetening power of 1 cup of granulated sugar, so if you are using any other sweetener, this would be the conversion you are looking for.

3 packets of unsweetened Kool aid mix 0.13 oz, (3.6 grams)

½ teaspoon liquid sucralose (25% concentration)

1 gallon of water

Total Recipe (128 ounces)

Calories 0, fat 0 grams, protein 0 grams, carbohydrates 0 grams

Flavor Variations

Obviously, there are a wide variety of flavor combinations available from Kool aid, and I encourage you to experiment on your own to see what flavors you might come up with that you and your family enjoy. BTW, any of these flavor combinations can be used to make your own sports drink (Gatorade clone) as mentioned earlier in this article. For my sports drinks, I only use 2 packets of Kool Aid as I like a slightly weaker flavor profile for them. Again you can check out my article 'Make Your Own Sports Drink' on our blog.

Black Cherry – This is a combination flavor for me (1 pkt Black Cherry, 2 pkt's Cherry).

Cherry Limeade - This is a combination flavor for me (1 pkt Cherry, 2 pkt's Lemonade, 1 tablespoon

lime juice).

Grape - Three packets of 'Grape' Kool aid.

Lemonade – Three packets of 'Lemonade' Kool aid.

Orange - Three packets of 'Orange' Kool aid.

Peach Mango - Three packets of 'Peach Mango' Kool aid.

Pink Lemonade – Three packets of 'Pink Lemonade' Kool aid.

Strawberry Lemonade – This is a combination flavor for me (1 pkt Strawberry, 2 pkt's Lemonade).

Tropical Punch – Three packets of 'Tropical Punch' Kool aid.

Watermelon Lemonade – This is a combination flavor for me (1 pkt Watermelon, 2 pkt's Lemonade).

Why Kool Aid Versus Other Drink Mix Brands?

Initially, I tried other store brands of flavored drink mixes from Aldi (Mixade Kids), Save-A-Lot (Flavor Aid), and even Great Value, but to be honest, I found the Kool aid brand flavors to be the “cleanest” tasting. This may sound like an odd statement, but maybe it is because some of the other brands contain a greater amount of dextrose (Flavor Aid) and or maltodextrin (Mixade Kids), which in my opinion gives a slight off taste to the final product. Having said that, some, but not all of the unsweetened Kool Aid flavors contain some maltodextrin as well. Anyway, I purchase the Kool Aid brand because I like the flavor better, but use which ever brand you like as long as it is unsweetened and you use an zero calorie sweetener, your drinks will be LCHF / Keto friendly.

The Cost Factor

If you are on a budget as many of us are, then making your own flavored waters from drink mixes is a great way to save money keeping you on budget. On average, one gallon of prepared Kool Aid is about $0.74 cents ($0.72 for 3 packets of Kool Aid, about $0.02 for the liquid sucralose). Now finding the same quantities in other powdered drink mixes for price comparison is not too difficult, but I kept it to a minimum and attempted to list them in similar amount of quantity that the drink mix produced for a more accurate price comparison.

Kool Aid Powdered Drink Mixes

3 packets (4 quarts, 1 gallon, or 128 ounces) $0.72, $0.005 cents per ounce.

Bulk Comparison Prices

Crystal Light Powdered Drink Mixes

5 packets (10 quarts, 2 ½ gallons, 320 ounces), $5.98, $0.018 per ounce

Fit & Active Powdered Drink Mixes

6 packets (12 quarts, 3 gallons, or 384 ounces), $1.89, $0.005 per ounce.

Great Value Powdered Drink Mixes

6 packets (12 quarts, 3 gallons, or 384 ounces), $4.28, $0.011 per ounce.

Kool Aid Powdered Drink Mixes

9 packets (12 quarts, 3 gallons, or 384 ounces) $2.16, $0.005 cents per ounce.

Remember that using store brands or 'no name' brands of powdered drink mixes can lower the cost even more. As an example, a package of 6 packets of Aldi's Mixade sells for $0.84 or $0.14 per packet which is about 42% cheaper than the Kool-Aid brand which sells for $0.24 per packet at my local Walmart. So check out your local supermarket store brands of powdered drink mixes for even more savings.

Conclusion

Water is always the best liquid for re-hydrating, and while life sustaining, it is kinda boring. This is why many people who embark on a LCHF / Keto WOE consume flavored and or 'smart' waters as their primary form of fluid intake. Popular commercially prepared fluid replacement drink mixes such as 'Crystal Light', 'Fit&Active', and Walmart's 'Great Value' contain maltodextrin and aspartame as their primary sweetener unlike powdered Kool Aid mixes. They also tend to be a bit more expensive with the exception of Aldi's 'Fit & Active' brand, which is actually slightly cheaper than the Kool-Aid that I prefer. The only problem for me is that the 'Fit & Active' drink mixes are pre-sweetened using maltodextrin and aspartame which I do not like. So given the difference of 1/10^th of a penny in difference between Kool-Aid and 'Fit & Active', I choose to use the Kool-Aid brand as I can control not only the flavor profile, the overall sweetness of the drink, and finally because I do not like the taste of aspartame. So while store brands of powdered drink mixes and pre-sweetened drink mixes such as Aldi's 'Fit & Active' are cheaper alternatives than Kool-Aid, at the end of the day, I still prefer the taste of the Kool-Aid brand powdered drink mixes.

As always, if you have found any of the information in this article informative and or beneficial for you and your family, we ask that you share if with your friends and family on other social media outlets such as Facebook, Google+, and Pintrest. Don't forget to send us a friend request or follow us on Facebook at CulinaryYouLCHF, or add us to your circle of friends on Google+.

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Asian Inspired Vinaigrette

Vinaigrettes are a great way to not only add flavor but good fats to your salad. This Asian inspired soy sauce based dressing is an excellent substitute for other vinaigrette type dressings and is one that every LCHF / Ketogenic practitioner should have in their culinary toolbox. Quick and easy to make, you choose the type of oil you wish (olive, canola, avocado, walnut etc…) and whether or not you wish to use soy sauce or coconut aminos for that salty savory flavor.

So save yourself some money and carbohydrates and break into your pantry and put together this quick and simple sesame soy ginger vinaigrette. I guarantee you will love the flavor and it is only 0.34 carbohydrates per tablespoon, that's less than 1 carbohydrate for a 3 tablespoon serving, whereas the commercial prepared version contains 4.5 grams per tablespoon or 13.5 grams of carbohydrates per a 3 tablespoon serving. That's 13 times the carbohydrates!

Sesame Soy Ginger Vinaigrette (Yield: about 2 cups, 29 tablespoons)

¾ cup oil of choice

½ cup soy sauce or coconut amino's

¼ cup water

1/3 cup rice wine vinegar

3 drops liquid sucralose, or sweetener of your choice (equal to 3 tablespoons)

1 tablespoon minced garlic

1 teaspoon ginger paste

1 teaspoon sesame seeds

½ – 1 teaspoon sesame oil

Total Recipe (soy sauce)

Calories – 1710, protein 12 grams, fat 183 grams, carbohydrates 10.07 grams

Per Tablespoon (soy sauce)

Calories – 59, protein 0.41 grams, fat 6.3 grams, carbohydrates 0.34 grams

Ming's Sesame Soy Ginger Vinaigrette (Per Tablespoon)

Calories – 18, protein 0 grams, fat 0 grams, carbohydrates 4.5 grams

Chef's Note: This dressing originally called for 3 tablespoons of honey, but we use liquid sucralose. Because of the concentration of the sucralose I only use 3 drops (equal to 1 tablespoon sweetener). Use the sweetener of your choice but adjust the sweetness as necessary to suit your personal preference. If you use 3 tablespoons of a substitute sweetener you may find it to sweet, so start out with less, and add a little at a time until you reach the desired sweetness. For more information about liquid sucralose, check out my article 'Liquid Sucralose: A Great LCHF Sweetener'. on our blog.

Coconut Amino's Versus Soy Sauce

Coconut amino's are pretty popular as a soy sauce substitute among the ketogenic community, and you can can substitute coconut amino's for the soy sauce if you wish. I have not tried them, so I am not sure exactly how they compare to taste with that of a traditional soy sauce. For the purpose of nutritional comparison, I used the information from the nutritional label of 'Coconut Secret' brand of coconut aminos' which have 3 carbohydrates per tablespoon (all from sugar).

Total Recipe Made with Coconut Amino's (about 2 cups, 29 tablespoons)

Calories – 1762, protein 0.78 grams, fat 182 grams, carbohydrates 28.57 grams

Per Tablespoon Made With Coconut Amino's

Calories – 61, protein 0.02 grams, fat 6.27 grams, carbohydrates 0.99 grams

While many LCHF / Ketogenic practitioners may use coconut aminos in place of soy sauce, it should be noted when looking at the nutritional value of this dressing, that the coconut aminos have three times the amount of carbohydrates (some are 3 – 15 carbs per tablespoon) . Nutritional values for coconut aminos seems to vary quite a bit depending on the brand, so be sure and check the label before purchasing. For more information regarding coconut amino's check out the article on our blog 'Soy Sauce Verses Coconut Amino's'.

Conclusion

As I have mentioned in many of my articles, we try and get all of our carbohydrates from green leafy vegetables and salads. When you eat a dinner or chef salad 4 – 5 times a week it is important to have a variety of different low carbohydrate high fat dressing options, and home made vinaigrettes fill this need nicely. As always, I hope that you have found this article informative and beneficial for you and your family, if so please take the time to share it with your friends so that they can benefit as well. Don't forget to follow us on our blog, check out our Facebook Page 'CulinaryYouLCHF' or add us to your circle Google+ for out latest ketogenic articles.

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Resources:

Low Carb Grocery List, The Ketogenic Diet Resource, Accessed April 10, 2017.

Gamel, Todd RN, Liquid Sucralose: A Great LCHF Sweetener, November 20, 2016.

Gamel, Todd RN, Soy Sauce Versus Coconut Aminos: A Ketogenic Smack-down, April 20, 2017.

Liquid LCHF Flavored Coffee Creamers

I guess I could survive the morning without having any coffee if I had too, but I don't have too, and to be honest I love a good cup of coffee. Not just any coffee mind you, I have been accused of being a 'fru-fru' coffee drinker. That is to say, I like my coffee with plenty of cream and generally the flavored kind. Don't get me wrong, I can drink it black, and have on many occasions, but only when necessary. One of the great things about the low carbohydrate high fat (LCHF) eating program is that I discovered that heavy cream is far more beneficial and has less carbohydrates (0.42 carbohydrates per tablespoon) than the Great Value powdered creamer I was using (3 carbohydrates per tablespoon). BTW, that's 7 times less carbohydrates in the heavy cream, than the cheap powdered coffee creamer. Because I was using 2 tablespoons of powdered creamer (6 carbs per cup), the first step in making my coffee not only healthier for me, but making it more enjoyable was to switch to using 2 tablespoons of heavy cream (0.84 carbs per cup).

Now, on to the 'fru-fru' part. Before I was diagnosed as a diabetic, I loved to use International Delights flavored coffee creamers in my coffee, because they contained enough sugar that all I had to do was add the creamer to my coffee and like a miracle it was not only sweet, but flavorful, and creamy. I would like to officially blame 7-11 for my addiction to these creamers as I used to buy a 24oz coffee for $1.19 and load it up with 'French Vanilla' flavored creamer when I worked in the big city when I was quite a few years younger. The problem with these creamers is that they contain 5 carbohydrates per tablespoon, all coming from sugar. So if I only used 2 tablespoons (and I probably used more) it would contain 10 carbs, and that's half my carb intake goal for the day, Yikes!

So I gave up the flavored coffee creamers a few years ago, but I always enjoyed them, and decided that there had to be a way that I could make my own version of these flavored creamers that contained a minimal amount of carbohydrates. After all, the biggest hurdle is to find a suitable zero calorie substitute for the sugar. If you have been reading our blog, then you will know that in the last few months we have discovered liquid sucralose and began introducing it into our diet as a substitute for the granulated Splenda and we love it. Once I had a good liquid sugar substitute, I knew I could make my own flavored coffee creamers.

In this article, I will show you how to make my versions of many of the popular flavored coffee creamers available from Coffee-Mate, as well as International Delights. I am not going to claim that I am a pioneer in making my own creamers, in fact, I based my initial trial recipes off a blog post that used sweetened condensed milk as the base for the creamers, but as we know sweetened condensed milk is loaded with sugar. From there a simple substitution of heavy cream and some tweaking of the flavorings and after a few trial runs I believe I have the recipe down.

The Recipe

The recipe for all of the flavored creamers in this article start with a 'creamer base'. This creamer base is simply 1 cup of heavy cream with 3 to 4 drops of liquid sucralose added to it for sweetness. To this base you simply add the flavorings of your choice to make a specific type of creamer. We buy heavy cream in the 1 quart container, and make a couple of different one cup (8 ounces) flavors of creamer at a time. You could scale up this recipe to make a bulk creamer base, and then add your flavorings to make a whole quart of one specific flavor, just remember you need to increase the amount of both the sucralose and the flavorings. Having said that, I personally believe the one cup batch is the most versatile, and this is how I make my flavored creamers.

LCHF Creamer Base

1 cup heavy cream

3 – 4 teaspoons liquid sucralose

Take your creamer base, and add one of the following flavorings and place in a jar and shake well to mix the ingredients and your ready to enjoy a delicious cup of coffee.

Chef's Note – I use liquid sucralose (25% concentration) as my sweetener of choice, the ratio is 1 drop of sucralose equals 1 teaspoon of sugar. You can of course use liquid stevia, but I never have. According to stevia.net, it takes 3 – 4 drops of liquid stevia to equal one teaspoon of sugar. Therefore you would need 9 – 12 drops of stevia to make this LCHF creamer base.

LCHF Creamer Base

Per Batch – Calories 821, protein 1 gram, fat 88 grams, carbohydrates 6.6 grams

Per Tablespoon - Calories 51, protein 0.31 grams, fat 5.51 grams, carbohydrates 0.42 grams

Coffee Mate French Vanilla

Per Tablespoon - Calories 35, protein 0 grams, fat 1.5 grams, carbohydrates 5 grams

International Delights French Vanilla

Per Tablespoon - Calories 35, protein 0 grams, fat 2 grams, carbohydrates 5 grams

The Flavorings

We use the following recipes to make some of our favorite coffee creamers. They are listed alphabetically, not by preference just to make it easier. Remember the ingredients listed in these flavor variations is to flavor one cup (8 ounces) of the creamer base. You will note that in some of the following flavorings we use the Torani flavored syrups, make sure you get the sugar-free ones, they are made with liquid sucralose. Doing this keeps the carbohydrate count effectively zero.

Almond Joy

2 teaspoons Torani chocolate syrup (sugar free)

½ teaspoon coconut extract

¼ teaspoon almond extracted

Bailey's Irish Creme

2 teaspoons Torani chocolate syrup (sugar free)

½ teaspoon vanilla extract

¼ teaspoon almond extract

Butter Toffee

½ teaspoon butter extract

½ teaspoon almond extract

½ teaspoon vanilla extract

French Vanilla

1 ½ teaspoons vanilla extract

Hazelnut

1 teaspoon Hazelnut extract

¼ teaspoon vanilla extract

Peppermint Patti

2 teaspoons Torani chocolate syrup (sugar free)

¾ teaspoon peppermint extract

¼ teaspoon coconut extract

Somoas

2 teaspoons Torani chocolate syrup (sugar free)

2 teaspoons Torani caramel syrup (sugar free), or ¾ teaspoon caramel extract

½ teaspoon coconut extract

¼ teaspoon vanilla extract

White Chocolate Macadamia nut

2 teaspoons Torani chocolate syrup (sugar free)

½ teaspoon macadamia nut extract

¼ teaspoon vanilla extract

Now, there are a wide variety of other flavors some more popular than others. Including the seasonal varieties of that you could make and there are quite a few recipes for making your own flavored coffee creamers out there on the internet. Now that you know how to make the LCHF creamer base, it is simply a matter of adding the necessary flavorings that you like.

Using Powdered Flavorings, Spices, and Sweeteners

Using powdered flavorings, spices, and or sweeteners (Erythritol, Xylitol, Splenda etc...) requires a few more steps as you need to make sure that the powdered or granulated ingredients are throughly dissolved in the creamer as you do not want a gritty cup of coffee. Because of the milk proteins in heavy cream, it should be heated gently and slowly in order to avoid a scorched flavor and or film forming on the top or bottom of the pan. While you can heat your heavy cream in a small saucepan on the stove directly on the burner, you will have less problems if you use one of the following methods when making your flavored creamers using powdered spices and flavorings.

The Double-boiler Method – Place a small metal bowl over a saucepan of simmering water and add your LCHF creamer base, flavorings, spices, and sweeteners. Heat just until bubbles form around the edge and steam begins to rise from the heavy cream. Stirring frequently will prevent a film layer from forming. Once you are satisfied that all of the powdered spices and flavorings are completely combined, then remove the pan from the heat and allow to cool. Pour into a container of your choice and store in the refrigerator.

The Microwave Method – Pour the LCHF creamer base, flavorings, spices, and sweeteners into a microwave-safe container and microwave on medium-high (70%) power, and heat for 15 – 20 seconds at a time, just until steam begins to rise from the bowl. Be careful not to overheat the heavy cream as it will curdle. Once you are satisfied that all of the powdered spices and flavorings are completely combined, then remove the bowl from the microwave and allow to cool. Pour into a container of your choice and store in the refrigerator.

Chef's Note: The times and power settings are based on a smaller 700-watt microwave oven. If you have a more powerful microwave then you will need to adjust cooking times to suit your particular microwave.

Chocolate Coconut

2 teaspoons powdered cocoa (adds 2.1 carbs, 0.13 carbs per tablespoon)

1 teaspoon coconut extract

¼ teaspoon vanilla extract

Chocolate Hazelnut (Frangelico)

2 teaspoons powdered cocoa (adds 2.1 carbs, 0.13 carbs per tablespoon)

1 teaspoon hazelnut extract

¼ teaspoon vanilla extract

Cinnabon

½ teaspoon powdered cinnamon

½ teaspoon vanilla extract

¼ teaspoon imitation butter extract (optional)

Double Chocolate Fudge

2 teaspoons Torani chocolate syrup (sugar free)

2 teaspoons powdered cocoa (adds 2.1 carbs, 0.13 carbs per tablespoon)

¼ teaspoon vanilla extract

Egg Nog

1 teaspoon rum extract

¾ teaspoon vanilla extract

¼ teaspoon nutmeg

Pumpkin Spice Latte

½ teaspoon pumpkin pie spice

¼ teaspoon cinnamon

¼ teaspoon vanilla extract

The Competition

Just in case you are wondering, Coffee-Mate and International Delights both make a limited run of sugar-free versions of some of their popular flavored creamers using sucralose, but they also contain maltdextrin and some corn syrup milk solids. So while the are sugar free, they are not totally carbohydrate free.

Coffee Mate French Vanilla Sugar-Free

Per Tablespoon - Calories 15, protein 0 grams, fat 1 gram, carbohydrates 2 grams

Coffee Mate French Vanilla Sugar-Free

Per Tablespoon - Calories 20, protein 0 grams, fat 2 grams, carbohydrates 1 gram

Cost Analysis

Well I am going to tell you up front, that it is not cheaper to make your own flavored coffee creamers. At the time that I am writing this article, one quart (32 ounces) of Great Value heavy whipping cream is $4.14 at my local Walmart. A quart of International Delights flavored creamer sells for $2.98, a quart of Coffee Mate flavored sells for $3.18, and a quart of Great Value flavored creamer sells for $2.48. In addition, you will need to purchase some flavor extracts and or Torani sugar-free syrups to make a variety of flavors, increasing your end product cost even more. I estimate that it costs me about $4.50 to make a quart of flavored creamer at home. That's about 40 to 50% more to make my own flavored creamer. Having said that, the cost-benefit ratio to me is invaluable.

DIY LCHF 32 ounce flavored creamer $4.50 ($0.14 per ounce)

Great Value 32 ounce flavored creamer $2.48 ($0.08 per ounce)

Coffee Mate 32 ounce flavored creamer $3.18 ($0.10 per ounce)

International Delights 32 ounce flavored creamer $2.98 ($0.09 per ounce)

So, while it does cost me more money to make my own flavored creamers, they contain seven times less carbohydrates than the commercially prepared creamers, and they do not contain any preservatives, and they contain up to 60% more fat which, which wait for it….is good for those of use on a LCHF diet, including people that are diabetic.

Conclusion

The bottom line, making your own flavored creamers is an excellent way to limit the number of extra carbohydrates that most people fail to think about when they are having their morning coffee. If you are diabetic, then making your own flavored creamers is a great way to add not only flavor to your coffee, but also allows you to control the amount of sugar and carbohydrates that you consume. Making specialty flavors using powdered spices, flavorings, and sugar substitutes does take a bit more time and work as you have to heat up the cream in order to make sure the powdered and granulated ingredients are throughly dissolved, but for many, they effort is well worth it.

With the right favorings and extracts, the combination of liquid creamers that you can make is only limited by your imagination. I have included some of my families favorites here, but there are definitely more combinations than I have listed in this article. So I encourage you to experiment and enjoy. As always, if you have found this article informative and useful, we ask that you share it with your friends. Don't forget to send us a friend request on our Facebook page CulinaryYou LCHF, or add us to your circle on Google+ so that you can keep up with the latest articles from our blog.

Other Related Articles On Our Blog:

Liquid Sucralose, A Great LCHF Sweetener, November 20, 2016.

Make Your Own Starbucks Frappuccino

References:

Coffee-Mate, Liquid Coffee Creamers, accessed December 1, 2016.

Everything You Need To Know About Liquid Sucralose, International Food InformationCouncil Foundation, August 24, 2016.

International Delight, Liquid Coffee Creamers, accessed December 1, 2016.

Liquid Stevia Conversion Chart, A Tale Of Incredible Sweetness, Stevia.Net, accessed December 9, 2016.

Liquid Sucralose, A Great LCHF Sweetener, November 20, 2016.

LCHF Honey Mustard Dressing

As always for Thanksgiving, my family cooks both a turkey and a spiral cut ham. You know the ham that comes with the plastic package of brown sugar and spices to make a honey glaze. As expected the cooking duties fall upon me an rightly so, it sorta comes with the territory of being the chef in the family. Because my wife and I have embarked on our low carbohydrate high fat journey (LCHF), it was time to throw away the brown sugar glaze packet and come up with another type of glaze for the ham. The package for the glaze did not have any nutritional information on it however it contents included brown sugar, refined sugar, and powdered molasses. Suffice it to say it had more carbohydrates than either of us was willing to have.

The first thing that came into my mind was honey mustard, but I really did not want to add the carbohydrates from even 2 tablespoons of honey (34 carbs). However, I figured that since we have been using liquid sucralose, that I could come up with a quick recipe to make a honey mustard dip and or salad dressing that would work as a glaze. So in this article I will show you how to make my version of a LCHF faux honey mustard dressing that is quick, delicious, and your family and or your guests will never know that it is not made with honey. Best of all it contains almost no carbohydrates.

The Recipe

You can search the internet and find a variety of LCHF style honey mustard recipes, but many of them still use honey as their primary sweetener. Granted that 2 tablespoons of honey would only increase the overall carbohydrate count of the total recipe to 36 carbohydrates (2.25 per tablespoon) , I really wanted to make this recipe as low carb as possible, while retaining the flavor of a quality homemade honey mustard dressing. As I try and do for all of our LCHF recipes, I have included the nutritional information of a few commercial brands so that you can compare the nutritional data.

LCHF Honey Mustard (1 cup, 16 tablespoons)

½ cup LCHF mayonnaise or regular mayonnaise

2 tablespoons yellow mustard

1 tablespoon Dijon mustard

1 tablespoon spicy brown mustard

1 tablespoon apple cider vinegar

3 drops of liquid sucralose (equal to 1 tablespoon sugar)

1 – 2 pinches of salt

Combine all of the ingredients in a small bowl and combine with a wire whip or spoon. Place in a mason jar and or other container and place in the fridge until ready to use.

Chef's Note – I think the combination of the three mustards give this dressing a fantastic depth of flavor that is hard to beat. You can use any type of mustard that you want to make this recipe, however if you only want to use one type of mustard I would suggest Dijon, but if regular yellow is all you have, that's fine, it will still make a great dressing, it will however, not have the subtle flavors of this particular recipe.

Total Recipe – Calories 793, protein 3.8 grams, fat 85 grams, carbohydrates 3.8 grams

Per Tablespoon – Calories 50, protein 0.23 grams, fat 5.31 grams, carbohydrates 0.23 grams

Kraft Honey Mustard Dressing & Dip

Per Tablespoon – Calories 45, protein 0 grams, fat 3 grams, carbohydrates 4 grams

Ken's Steakhouse Honey Mustard Dressing

Per Tablespoon – Calories 65, protein 0 grams, fat 5.5 grams, carbohydrates 3 grams

Wishbone Honey Mustard Dressing

Per Tablespoon – Calories 60, protein 0 grams, fat 6 grams, carbohydrates 3 grams

A quick comparison of the commercially prepared honey mustard sauces versus our LCHF version made with liquid sucralose reveals that the honey mustard dressing sold on most supermarket shelves contains 13 times more carbohydrates per tablespoon (3 / 0.23 = 13.04). Just in case you are wondering the prepared honey mustard dressing contains 92% more carbohydrates. Even I was amazed by this number. For more information of liquid sucralose as an alternative zero calorie sweetener, check out our article on the blog regarding 'Liquid Sucralose'.

Conclusion

Well I did not manage to get this recipe posted before Thanksgiving, if you are going to prepare a ham for Christmas, this might be a good LCHF glaze option for you. Brush it on the ham during the last 30 minutes of baking. My suggestion would be to mix equal parts of the LCHF honey mustard salad dressing with equal parts of the pan juices before basting the ham.

As a salad dressing or dipping sauce, the commercially prepared versions of honey mustard are no match, this recipe has a flavor profile that they simply cannot compare with. If you like bold and spicy flavors, try adding some cayenne pepper, hot sauce or horseradish to the sauce. I think you will be amazed how versatile this recipe is.

So if you are a diabetic looking for a good honey mustard dressing alternative that will not cause your blood sugars to rise, then this a great salad dressing and dipping sauce for you and your family. If you are actively engaged in living the LCHF lifestyle, then this is another salad dressing and dipping sauce to add to your growing repertoire of sauces and dips that will help your maintain your LCHF goals. As always, I hope you have found this article to be informative and helpful and if so we ask that you share it with your friends. Don't forget to send us a friend request on Facebook on our page CulinaryYouLCHF or add us to your groups on Google+.

Similar Articles On Our Blog:

LCHF Thousand Island Dressing

LCHF Ranch Dressing

LCHF Caesar Dressing

LCHF Chipotle Honey Vinagrette

Liquid Sucralose

 

References:

Calorie Count, There's Strength In Numbers, accessed November 21, 2016

Fat Secret, accessed November 21, 2016

Ken's Steakhouse Honey Mustard, accessed November 21, 2016

Kraft Honey Mustard, accessed November 21, 2016

Self Nutrition Data,Know What You Eat, accessed November 21, 2016

Wishbone Honey Mustard, accessed November 21, 2016

LCHF Kansas City BBQ Sauce

With it's bold, sweet, and tangy flavors, Kansas City (KC) style barbecue sauce has become one of the most popular styles of barbecue sauce purchased by Americans. Now there are quite a few different commercially prepared KC style barbecue sauces, but there is only one problem, not one of them is low carb. So what are you supposed to do if you get a hankering for some good old fashioned barbecue, but are diabetic, or are following a low carbohydrate high fat diet? Well, make your own of course. So, if you love the sweet tangy flavors of KC barbecue sauce, then you should love my low carbohydrate high fat (LCHF) version of this popular style sauce that I call 'Sweety Que'.

Kansas City Style barbecue sauces start with a base of tomato sauce, tomato paste, onions, and garlic. The sweetness comes from brown sugar, molasses, and sometimes honey, while it gets it tartness from vinegar or lemon juice, soy sauce and Worcestershire sauce. It's final flavor component comes from it's spice mix of salt, black pepper, chili powder, dry mustard, allspice, and cayenne pepper. Because Kansas City sauces are bold in flavor and thicker than other barbecue sauces, they are typically used as a finishing sauce which is brushed on just before serving or near the end of the cooking cycle.

In this article I will teaching you how to make my LCHF version of KC barbecue sauce 'Sweety Que'. For this recipe we substitute the brown sugar and molasses with liquid sucralose which contains no carbohydrates, and in place of the traditional ketchup we will be using tomato sauce and tomato paste.

The Recipe

If you love the sweet tangy flavors of Kansas City barbecue sauce, and you have been looking for a low carbohydrate alternative to commercially prepared sauces, then I guarantee you that you will love my LCHF version of KC style barbecue sauce that I call 'Sweety Que'. While tomato sauce and tomato paste have carbohydrates, most of the carbohydrates in commercial KC style barbecue sauces come from brown sugar and molasses. In this recipe we will be substituting liquid sucralose for the sugar and molasses.

KC 'Sweety Que' (Yield 2 ½ cups, 40 tablespoons)

2 (8oz cans) tomato sauce

¼ cup apple cider vinegar

¼ cup water

8 to 10 drops liquidsucralose (25% concentration)

2 tablespoons tomato paste

½ medium onion, diced

1 whole clove, ground

1 bay leaf

1 tablespoon Worcestershire sauce

1 tablespoon canola oil
1 tablespoon minced garlic
1 teaspoon dark chili powder
1 teaspoon paprika
1 teaspoon soy sauce
1 teaspoon dried mustard

1 teaspoon salt
½ teaspoon black pepper
½ teaspoon cayenne pepper
1/8 teaspoon ground allspice

1 drop liquid smoke (optional)

Heat the oil in a medium saucepan over medium heat. Stir in the onions, garlic, tomato paste, chili powder, paprika, red pepper, allspice, and cloves and cook, stirring, until paste is dark brick red, about 3 minutes. Add the remaining ingredients and heat just until the sauce simmers, the cook for 30 minutes to allow the flavors to come together. Remove and discard bay leaf. If desired, puree with an immersion blender or add to a table top blender once the sauce has cooled.

Chef's Note – I suggest that you start out with 8 drops of sucralose and then taste the sauce for sweetness, if it is not quite sweet enough then add 2 more. Remember KC style barbecue sauce tends the be sweeter than other styles, but as always adjust the sweetness to suit your personal preferences.

Total Recipe – Calories 399, protein 5.75 grams, fat 14.89 grams, carbohydrates 44 grams

Per Tablespoon – Calories 10, protein 0.14 grams, fat 0.37 grams, carbohydrates 1.1 grams

Just for comparison, I have listed the three most popular commercial KC style barbecue sauces with their nutritional information.

Bull's-Eye Kansas City Style

Per Tablespoon – Calories 25, protein 0 grams, fat 0 grams, carbohydrates 6.5 grams

Heinz Kansas City Style, Sweet and Smokey

Per Tablespoon – Calories 30, protein 0 grams, fat 0 grams, carbohydrates 7.5 grams

KC Masterpiece Original

Per Tablespoon – Calories 29, protein 0.2 grams, fat 0.1 grams, carbohydrates 7 grams

As you can see, all of the commercially prepared KC style barbecue sauces have at a minimum 6 times more carbohydrates than my KC 'Sweety Que' barbecue sauce. That's quite a substantial difference especially for those of us who are diabetic or are following an LCHF diet regimen. And the best part of all my 'Sweety Que' will not cause your blood sugar to spike like all the others mentioned in this article.

Conclusion

This has become one of my families favorite BBQ sauces. It is low carb and will not cause your blood glucose levels to spike. So if you are a diabetic or are eating LCHF you no longer have to worry about the number of carbohydrates in your barbecue sauce as this recipe only has 1.1 grams of net carbohydrates per tablespoon. For information on how to use and where to purchase liquid sucralose check out our article on the subject on our blog.

As always, I hope you have found this article to be informative and helpful and if so we ask that you share it with your friends. Don't forget to send us a friend request on Facebook on our page CulinaryYouLCHF or add us to your groups on Google+.

Similar Articles On Our Blog:

Liquid Sucralose