Diabetics Rejoice!: Keto Chocolate Fudge Sauce

Tuesday, January 2, 2024

Keto Chocolate Fudge Sauce

Although there are some sugar free chocolate sauces commercially available, I really haven’t found one that tastes good. But because it’s so easy and quick to make with only a few ingredients, I don’t mind making my own. This recipe is absolutely delicious! It’s got a deep chocolate fudge flavor that pairs perfectly with low carb ice cream. I deliberately made it lighter than ganache so that it stays fluid and pourable for longer as it cools, that way it won’t melt my ice cream into a puddle, like most hot fudge sauces can. You can use any sugar free chocolate chips, but I highly recommend Guittard’s Keto Dark Chocolate Baking Chips. They are my new favorite keto baking chips! They do not contain any sugar alcohols and have only 1 net carb per serving of 23 chips!

Guittard Keto Dark Chocolate Baking Chips

Keto Chocolate Fudge Sauce

Yields about 1 cup (8 servings)

½ cup low carb milk of choice (or substitute 1/4 cup heavy cream + 1/4 cup water)

1 tablespoon unsalted butter

8-10 drops monkfruit extract or liquid stevia

4 ounces sugar free milk or dark chocolate chips (you can substitute any flavor of sugar free baking chips)

1. Place the sugar-free chocolate chips in a bowl; set aside.

2. In a saucepan, bring the milk to a low simmer. Pour the very hot milk over the chocolate. Add the butter and monkfruit extract. (Alternatively, you can heat milk and butter in the microwave until very hot and steaming, then pour over the chocolate chips and add the monk fruit extract or stevia.)

3. Allow the chips to sit in the hot milk undisturbed for about one minute, then whisk until chocolate is completely melted, becomes blended into the milk, and the sauce is smooth. Enjoy!

4. Cover and store any leftovers in the refrigerator. The fudge sauce will thicken as it cools. It can be reheated in a microwave oven for about 15 to 30 seconds to make it pourable again.

Nutritional Information per 2 tablespoons (made with Guittard Keto Dark Chocolate Baking Chips): 113 calories, 5.6 g carbohydrates (4.7 g dietary fiber, 1.9 g sugars), 11 g total fat (6.4 g saturated fat, 0 g trans fat), 14 mg cholesterol, 3 mg sodium, 13.6 mg calcium, 70 mg potassium, 2 mg iron, 43 IU Vit A, 1 g protein. Net carbs per serving: 0.9 grams

Nutritional Information per 2 tablespoons (made with Lily’s Sugar Free Dark Chocolate Chips): 85 calories, 8.4 g carbohydrates (3.8 g dietary fiber, 0 g sugars, 2.8 g sugar alcohols), 8.7 g total fat (2.7 g saturated fat, 0 g trans fat), 14 mg cholesterol, 3 mg sodium, 0.4 mg calcium, 0 mg potassium, 0 mg iron, 43 IU Vit A, 1 g protein. Net carbs per serving: 1.8 grams

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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!

Tuesday, January 2, 2024

Keto Chocolate Fudge Sauce

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Diabetics Rejoice!