Diabetics Rejoice!: November 2016

Saturday, November 12, 2016

Low Carb Pumpkin Cheesecake

Thanksgiving is just around the corner and many of us are already dreaming about the feast we'll soon enjoy with our family and friends. What is Thanksgiving without pumpkin pie? Years ago, I posted my favorite Pumpkin Pie In a Cup recipe (baked pumpkin pie filling, served without a crust). It certainly is an excellent way to enjoy the best part of the pumpkin pie with fewer carbs. In this recipe, the cheesecake is baked in a springform pan and served by the slice. It has a wonderful pumpkin and spice flavor with substantially fewer carbs than traditional pumpkin pie, only 8 net grams per serving. (One slice of traditional pie with crust has 41 carbs that will send anyone's blood sugar soaring, especially after a full meal!!!) You CAN join in and have your Thanksgiving pie without guilt by making a few adjustments. Try my recipe and enjoy the celebration!

Low Carb Pumpkin Cheesecake

Makes 12 servings

1 cup chopped pecans, toasted if desired

2 (8 ounce) packages of organic cream cheese, softened just to room temperature

1/4 cup + 2 teaspoons Golden LaKanto Monkfruit Sweetener (or other erythritol sweetener)

1 teaspoon stevia powder (I used Sweet Leaf brand)

2 teaspoons vanilla extract

1-1/2 cups plain pumpkin purée (canned is fine)

1/2 cup organic sour cream

4 large eggs

4 teaspoons pumpkin pie spice

1/4 teaspoon fine sea salt

1. Preheat oven to 300 degrees Fahrenheit with the oven rack set in the center of the oven.

2. Butter the bottom and sides of a 9-inch springform pan.* Place a piece of parchment paper cut to size into the pan, then butter the paper. Sprinkle the chopped pecans over the bottom of the prepared springform pan, spreading them evenly to completely cover the bottom. Set aside.

3. In a large mixing bowl, beat the softened cream cheese, LaKanto Monkfruit sweetener, stevia and vanilla extract with an electric mixer until smooth. Add the pumpkin purée and sour cream and beat on medium until combined. Add the eggs, one at a time, beating well after each addition. Add the pumpkin pie spice and salt. Beat until combined.

4. Immediately ladle the batter over the nuts, trying not to disturb the nuts. Tap the pan gently on your kitchen counter to release any bubbles and settle the batter in an even layer.

5. Bake for 70 minutes (or more), until a knife placed in the center of the cheesecake comes out clean. (If using small pans, reduce the baking time to 50-55 minutes, see note below.) Remove pan from oven and place on a wire rack. Allow the cheesecake to cool for at least 20-25 minutes. If needed, run a sharp knife around the edge before attempting to release it from the springform pan. Chill the cake in the refrigerator for at least 2 hours before slicing.

6. To serve, cut into 12 equal wedges and top with a dollop of vanilla and stevia-sweetened whipped cream, if desired. Store any leftovers in the refrigerator for up to 3 days.

Nutritional Information per serving (no whipped topping): 249 calories, 9.9 g carbohydrate (1.9 g dietary fiber, 2.6 g sugars, 4 g sugar alcohols), 22.6 g total fat (9.9 g saturated fat, 0 g trans fat), 108 mg cholesterol, 168 mg sodium, 70 mg calcium, 132 mg potassium, 6.2 g protein. Net carbs per serving: 8 grams.

*Note: You can bake this recipe in six small (4-inch) springform pans. Reduce baking time to 50-55 minutes. Serving size would be 1/2 of a small cheesecake, if prepared this way.

Recipe by Kathy Sheehan, 2016

More about my experience with Type 2 diabetes:

After experiencing gestational diabetes while pregnant in 1988, it wasn't long before a diagnosis of Type 2 diabetes was made, and then, much later, I was correctly diagnosed with autoimmune Type 1.5 (Latent Autoimmune Diabetes in Adults, also known as LADA).

Like many people newly diagnosed, I had to read and learn what diabetes was all about. I did everything my doctor told me to do, took my medication exactly as prescribed, began to exercise more, I consulted with a diabetic nutritionist, I changed my carb-loving lifestyle to within the dietary guideline of my nutritionist and lost some weight. For many years, following the advice of the experts, I managed the disease fairly well. Yet, it concerned me that my need for medication continued to rise steadily, but I was told by my doctor that diabetes is a progressive disease and that what I was experiencing was normal. In a few years of trying diet change, exercise and oral medication alone, I was prescribed insulin to go along with the oral meds. My blood sugars stabilized, but my need for more and more insulin over time to manage good control continued to go slowly and steadily upward, along with my weight. With the larger and larger amounts of insulin (the fat storage hormone), it didn’t take long for me to become obese! I was not pleased because at the rate my need for meds was growing, it appeared that it wouldn't be long before my condition would be too difficult to control.

Finally, I said "enough!" Something had to change! I read The Diet Cure by Julia Ross and began a diet overhaul unlike anything ever suggested by my diabetic team. Two other books I highly recommend are The Blood Sugar Solution by Dr. Mark Hyman for a T2 diabetic and Dr. Bernstein’s Diabetes Solution by Dr. Richard Bernstein for a T1 or any diabetic on insulin. I cut out all white starches and grains from my diet and went 100% sugar free. (No expert had ever suggested I look at the sugar grams in the foods I ate before and I was shocked to discover large amounts hidden in most processed foods, even items not meant to be sweet!) I began to eat mainly fresh vegetables, very small amounts of fruit and only when it's in season (I love summer berries!), plenty of healthy fats and a moderate amount of high-quality protein. I now follow a Ketogenic diet which allows about 20-30 grams of good carbs per day, mainly in the form of non-starchy vegetables. I don't go out often but, when I do, I go to a restaurant where I know I can eat within my diet. By living this lifestyle, I lost over 65 pounds but, more than that, my need for medication grew less and less. I now need only very small amounts of insulin at meals and 4 units of long-acting insulin at bedtime (down from over 25 units when I was eating higher carb). The best part is that I’ve been able to stop all other oral prescription medications, as well! My blood glucose is always steady, in a normal range and hardly ever goes above 100 mg/dl. My A1c is consistently 4.9 or lower. These excellent health outcomes keep me motivated to stick with a keto lifestyle, plus I really enjoy the food!

I am now at my ideal weight and have kept it steady for over six years. My cravings for carbohydrates and my voracious "sweet tooth" are well controlled. I am motivated to cook and have made cooking healthy my #1 hobby. I'm excited about incorporating the alternative flours into my baking so I can occasionally still enjoy a dessert or bread product in my diet. The outlook of managing my diabetes and the future of my health is extremely positive.

If you're reading this and dealing with similar issues, take heart! You can make the necessary changes to your diet and lifestyle to share in this positive outlook, too. Just take it one day at a time, be good to yourself, and do not depend solely on medication. I had to face the fact: There is no "magic pill" out there! Instead, I needed to commit to eating well to heal myself from within. Remember, it's your future and your health; no one can do this for you! You owe it to yourself and your loved ones!

Saturday, November 12, 2016

Low Carb Pumpkin Cheesecake

Diabetics Rejoice!