Sugar-free and sweetener-free sweet potato brownie

 

This sugar-free and sweetener-free sweet potato brownie will surprise you, preparing a dessert is always a reason for joy and if it is a brownie like this, even more so.

It is a very simple recipe, with few ingredients, but with a spectacular result, and sometimes less is more, we do not need a lot of complexity to obtain something really good.

I would like to highlight that my recipe is suitable for everyone, for anyone who wants to take care of themselves and is not willing to ruin everything for a dessert on the weekend.

It does not contain flour, therefore it is suitable for those who are gluten intolerant or celiac and for those who follow a paleo diet.

It is also suitable for diabetics who, although they should watch the amount they consume, can take it without fear, since it does not contain added sugar of any kind, (neither dates nor syrups, so harmful to your health).

It is important to note that it is very common to find supposedly “healthy” desserts on the internet, but many of these desserts contain dates, figs, raisins or any other dried fruit in addition to syrups.

 

This sweet potato brownie does not contain any sugars of any kind and no sweeteners either.

 

All of these foods, even if they are natural, are very rich in sugars, so they provide a lot of calories and the same problems as refined sugar since they are metabolized in a very similar way.

Generally, to defend their use, other nutrients are used that they undoubtedly provide, but whose benefits are not supported if we take into account the damage they cause because they are authentic energy bombs. sugar.

That’s why I insist that my recipes don’t contain sugar, but not just white sugar, nor brown sugar, panela, honey, syrup or dried fruits.

When it is essential to sweeten the mixture because otherwise it wouldn’t turn out right, I usually add some sweetener, lately I’ve been leaning towards erythritol, but I also like stevia or a mixture of steviol and erythritol.

 

I like to make rational use of sweeteners, the important thing is to adapt our taste to less sweets.

 

The main ingredient of this brownie is sweet potato, sweet potato is a tuber that, as I explain below, like the potato, is rich in starch, in addition to containing natural sugars, hence its sweet taste.

The consumption of tubers such as potatoes and sweet potatoes should be controlled by diabetics, the glycemic index (GI) of these foods is medium-high, which implies that, when consumed, they significantly influence blood glucose levels.

 

 

According to the Montignac Method, the GI of sweet potato is 50, a medium level, lower than that of potatoes, which is 60.

This is not a problem for a healthy person as long as they do not overuse these foods and as long as they avoid eating them fried, but for diabetics it is a problem and although they can consume them, they must control themselves a lot. the amount.

If this is your case or that of a family member, keep in mind that when consuming it as a dessert, you should eliminate any type of starch from the rest of the menu, and also control the consumption of bread in that meal, so as not to overload the intake with too many carbohydrates.

 

This dessert is not for every day, you should not get used to eating this type of recipes always.

 

Therefore, this dessert, like almost all the ones I make, should be limited to special occasions, a celebration or the weekend as a kind of reward, but they should not be part of our daily menus, it is important to keep this in mind.

For this brownie I have used white sweet potato, which is a little less sweet than the yellow sweet potato, contains more starch and less sugars.

This variety is the one that is usually grown in my area, and it is more fibrous, this recipe can also be made with yellow sweet potato.

 

Sweet potato properties:

According to the BEDCA, 100 g of edible portion of sweet potato provides 423 kcal, 23 g of carbohydrates and 71.5 g of water. It stands out for containing more fiber than potatoes, with almost 3 g, which makes it digest more slowly.

Thanks to fiber, it slows down thethe absorption of starch, these carbohydrates will take longer to convert into glucose, therefore the body will metabolize it more slowly and the impact on blood glucose levels will not be so sudden.

It is interesting to look at the contribution of micronutrients (vitamins and minerals), you can consult it here, I will give you a preview, vitamin A stands out, especially in yellow sweet potatoes and potassium.

 

White sweet potato is rich in starch and fiber, suitable for athletes, it is a good source of quick energy.

 

Glycemic index and load glycemic index of sweet potato:

The glycemic index (GI) of sweet potato is 50, quite high, however its glycemic load (GL) is low, why is this? I’ll explain below.

To calculate the GL of a serving of food, you have to divide the GI by 100 and multiply the result by the amount of carbohydrates in grams of said serving.

For example, for a 100-gram serving of sweet potato, we divide its GI, 50 by 100, and it gives us 0.5, now we multiply by the amount of carbohydrates contained in 100 grams of edible portion of sweet potato, which according to the Spanish database of food composition (BEDCA) is 23 gr.

0.5 x 23 = 11.5

Therefore, we conclude that 100 grams of sweet potato have a glycemic load of 11.5 which corresponds to a medium level.

This data is essential to know how a food will influence our blood glucose, from knowing it we know that it is a food that we should eat in moderation, especially for diabetics.

 

This sugar-free sweet potato brownie does not contain flour, it contains tapioca which does not contain gluten, suitable for celiacs.

 

How to prepare this sugar-free sweet potato brownie:

Now that you know more about sweet potatoes, it’s time to talk about the recipe.

As I have already mentioned, it is made with cooked white sweet potato, grown close to home, and it has a few more ingredients to give it consistency.

To this delicious sweet potato brownie I have added milk, (you can use vegetable milk), to soften it, a little tapioca starch, (tapioca is a root that does not contain gluten), as it is high in carbohydrates, I use a small amount, it is only to give consistency to the dough.

I have added a teaspoon of raising agent, (baking powder) and 1 egg, yes, just one, it does not need more.

It is also convenient add some fat, I have put coconut oil, and the rest of the ingredients are to give flavor, cocoa and vanilla essence.

To serve it I have melted a few ounces of 92% dark chocolate with a little milk and a little coconut oil to give it more shine.

 

 

The result is great and very easy to make, the best thing is that with very little quantity you will have enough, it’s like a treat to take away your desire for something sweet after eating.

If you like coffee, I have to say that the combination is perfect.

Do you want to see the video recipe?

 

 

If you liked this recipe, you might also be interested in:

• Cocoa brownie with coconut sugar.
• How to make flourless muffins.