The keto diet can be physically grueling, especially for those who regularly eat meals that are full of carbs.
Those new to the diet may also experience keto flu, the symptoms of which are:
However, the keto diet offers benefits to those who want to lose weight or improve their eating habits. The diet helps keep your insulin -- the “fat-accumulating hormone” -- low by keeping blood sugar low. In turn, this turns on your fat-burning genes. At the same time, the diet suppresses your abdominal-fat-amassing machinery.
To integrate a sinful dessert like cheesecake into the keto diet, you need to tweak the recipe a bit. This recipe is from Natasha Newton's cookbook, "Southern Keto."
Traditional cheesecake crusts are made with graham crackers, which are delicious but full of carbs and sugar. But the crust for this keto cheesecake contains almond flour and pecans.
Almond flour is nutritious, and it's gluten- and grain-free. Additionally, it's full of monounsaturated fats that can help lower your risk of heart disease. Almond flour is also rich in essential minerals like magnesium and potassium, and antioxidant-rich vitamin E.
Pecans are also nutrient-rich and contain at least 19 different vitamins, minerals, and antioxidants.
Besides almond flour and pecans, the recipe also includes erythritol, a natural sugar alternative that tastes almost like real sugar but does not have the same amount or calories or cause blood sugar spikes.
Erythritol is a sugar alcohol. While sugar alcohols contain about three calories per gram, erythritol is still a better choice over calorie-free artificial sweeteners because these are linked to negative side effects.
Artificial sweeteners can change the bacterial composition of your microbiome. This can trigger autoimmune problems like diabetes, and metabolic disorders.
Do take note that consuming erythritol and other sugar alcohols isn't recommended if you have digestive problems like irritable bowel syndrome (IBS). Sugar alcohols have a laxative effect when consumed in high quantities and can cause major flare-ups of digestive conditions.
When it comes to filling, this cheescake's keto filling doesn't need substitution because cream cheese is already keto-friendly. A serving of cream cheese (about two tablespoons) only has 1.6 grams of carbohydrates, 10 grams of fat, and 1.8 grams of protein. Additionally, cream cheese contains trace amounts of calcium, iron, potassium, and vitamins A and C.
The cheesecake filling also requires four eggs, which are good sources of biotin, choline, healthy fats, protein, selenium, and vitamin B12.
Keto cheesecake with pecan almond crust
This recipe makes a cheesecake that can serve 16 people.
Instructions for the crust:
Instructions for the filling:
Instructions for baking the cheesecake:
Before you serve the cheesecake, run a knife around the rim of the pan to loosen the cake then release the side of the springform pan. Put leftovers in an airtight container and store in the fridge for up to five days.
Even though this cheesecake is keto-friendly, don't eat too much of it as consuming food with too much calories can slow fat loss or make you gain weight while on the keto diet. (Related: The keto diet: Tips to make sure that the eating plan is working for you.)
The keto diet can promote weight loss and reduce both insulin levels and inflammation. But if you're considering the keto diet, consult a physician to discuss any potential drawbacks that can affect your current health condition.
Keto dieters who are craving a sweet treat can enjoy a slice of this guilt-free cheesecake, as long as it's eaten in moderation.