Cinnamon Cacao Chunk Oatmeal Cookies
I don’t eat sugar.
There are 2 reasons why I don’t eat sugar: 1. I don’t like being bloated; 2. I don’t like being moody.
And sugar causes both.
Sugar x Bloating
Sugar’s effect on bloating is closely tied to its impact on your gut microbiome. When you consume refined sugars like sucrose or high-fructose corn syrup, they feed harmful bacteria and yeast in your gut, creating an imbalance in your microbiome. Normally, your gut houses a diverse community of bacteria, with beneficial species like Bifidobacteria and Lactobacilli playing crucial roles in digestion, immune function, and maintaining gut barrier integrity. However, excessive sugar disrupts this balance by promoting the growth of harmful bacteria and fungi like Candida, which thrive on sugar.
When these harmful microbes flourish, they ferment the sugars you eat, producing gases like hydrogen, methane, and carbon dioxide. This process leads directly to increased gas production, which can cause uncomfortable bloating, distension, and pressure in your abdomen. Research published in Gut Microbes has shown that diets high in sugar reduce microbial diversity in the gut and encourage the growth of pro-inflammatory bacteria that contribute to gastrointestinal symptoms like bloating and discomfort.
Excessive sugar also reduces the population of beneficial bacteria that normally help regulate bowel movements and prevent bloating. These good bacteria play a role in digesting fiber and producing short-chain fatty acids (SCFAs) like butyrate, which help maintain the integrity of the gut lining and reduce inflammation. When harmful bacteria take over, it disrupts this balance, leading to a less effective digestive system, increased inflammation, and more bloating.
Moreover, sugar's detrimental effect on your gut’s permeability, often referred to as "leaky gut," further exacerbates bloating. A compromised gut lining allows partially digested food particles and toxins to escape into your bloodstream, triggering an immune response. This increases inflammation in the gut, leading to more water retention and bloating. A study published in Nature Reviews Gastroenterology & Hepatology linked high sugar intake to increased gut permeability and inflammation, contributing to digestive issues like bloating and discomfort.
Sugar x Mood
When it comes to mood, sugar has a rapid effect on your blood glucose levels, which causes a spike in energy followed by a crash. After you consume sugar, your pancreas releases insulin to transport glucose from your bloodstream into cells. If you eat too much sugar, your blood sugar levels spike quickly, and your body overcompensates by producing an excessive amount of insulin, leading to a sharp drop in blood sugar. This rollercoaster effect causes irritability, fatigue, and mood swings. A 2017 study published in Scientific Reports found that high sugar intake was associated with an increased likelihood of developing mood disorders like depression and anxiety. Specifically, men who consumed more than 67 grams of sugar per day had a 23% higher risk of developing depression over five years compared to those consuming less than 40 grams daily.
Sugar also disrupts the balance of key neurotransmitters like serotonin and dopamine. Although sugar temporarily boosts dopamine levels, providing a quick mood lift, chronic overconsumption of sugar leads to dopamine receptor desensitization, which reduces your ability to feel pleasure from normal, everyday activities. This creates a cycle where you crave more sugar to achieve the same pleasurable effect, which contributes to mood dysregulation over time. A study published in the American Journal of Psychiatry demonstrated that higher sugar consumption was linked to increased risk of depressive symptoms, suggesting that sugar’s effect on mood may stem from its ability to alter brain chemistry in a negative way.
And the Solution is Complicated
When you scroll Instagram, you probably come across lots of wellness-y accounts that promote their “refined sugar free” recipes and you may think that these are healthier alternatives, but there’s one major problem: most of these people use sugar alternatives that are just as bad. Things like coconut sugar, maple syrup, and agave are still refined sweeteners, just like sugar, and have a very similar effect on your blood sugar & metabolic health.
Coconut sugar still contains sucrose, glucose, and fructose, which feed harmful gut bacteria and yeast, leading to fermentation, gas production, and bloating, just like refined sugars. While it has a lower glycemic index than regular sugar, it still affects the gut microbiome by promoting the growth of gas-producing microbes, contributing to bloating and digestive discomfort.
In terms of mood, coconut sugar also spikes blood sugar and insulin levels, leading to the same crash that affects energy and mood stability. The rise and fall in blood glucose can trigger irritability, fatigue, and mood swings, similar to refined sugar. Though it may have trace minerals, these benefits don’t outweigh its impact on your gut and mood when consumed in large amounts.
So the solution I’ve always used is whole fruits, typically medjool dates. Medjool dates are incredibly sweet, have a caramel-like flavor profile, and are a whole fruit, with its fiber intact, which prevent the blood sugar spikes & crashes and the effect on insulin that refined sweeteners cause. If you’ve been following my recipes for a while, you probably know that I use medjool dates in place of sugar in most of my recipes.
But, there’s another problem:
Cookies typically use granulated sugar.
Now, I am no expert baker, but my understanding is that this is because they help create the ideal texture, structure, and consistency that people expect in cookies. Granulated sugars play a crucial role in how cookies spread, their crispiness or chewiness, and the development of flavor during baking.
When you cream granulated sugar with butter, it creates air pockets in the dough, which helps the cookies rise and become light and fluffy. The solid sugar crystals also slow down gluten development in the dough, which prevents cookies from becoming tough. During baking, granulated sugars melt and caramelize, contributing to the crispy edges and chewy centers that define many types of cookies.
Wet or sticky sweeteners, like honey or maple syrup, contain more moisture and behave differently during baking. They can make cookies denser and more cake-like due to the additional liquid. This extra moisture can also cause cookies to spread too much or become overly soft, resulting in a less desirable texture. Sticky sweeteners don't cream as effectively with butter, so they can't trap air in the dough the same way granulated sugar does, leading to flatter cookies.
So, when I set out to make a sugar free cookie, I really didn’t know how it would go. I’m pleased to say the result is delicious. Is the texture a bit more cake-y, but the cookies are incredibly delicious, support your mood, and your gut health.
This Dish
sugar free, gluten free, and vegan cinnamon cacao chunk oatmeal cookies
The Benefits
supports your mood & gut health. specifically:
Fiber from rolled oats and almonds plays a crucial role in promoting bowel regularity. Oats are rich in soluble fiber, particularly beta-glucan, which forms a gel-like substance in your intestines. This adds bulk to your stool and helps maintain smooth passage through the digestive tract. Insoluble fiber in almonds aids in moving food through your intestines more efficiently, preventing constipation. Fiber also nourishes your gut microbiome, helping balance healthy gut bacteria, which contributes to better digestion and reduced bloating.
Magnesium in almonds and raw cacao supports your nervous system and muscles, helping to relax your gastrointestinal tract. Magnesium plays a crucial role in muscle contractions and relaxation, which can ease constipation. Studies have shown that low magnesium levels are associated with poor bowel function, so getting enough through these ingredients can help you eliminate more regularly and avoid tension in the gut.
Ceylon cinnamon and nutmeg are both rich in antioxidants and anti-inflammatory compounds. Cinnamon contains cinnamaldehyde, which has been shown to improve gut health by reducing inflammation and supporting digestive enzyme function. This can reduce bloating and gas, easing discomfort. Nutmeg contains a compound called myristicin, which has calming effects on the nervous system and can help relax the digestive tract. The calming properties of both spices also help with nervous system regulation, which plays a role in digestion.
Arrowroot powder is a naturally gluten-free starch that is gentle on the stomach and can aid in digestion. It acts as a prebiotic, promoting the growth of beneficial gut bacteria. Its mildness makes it suitable for people with sensitive digestive systems, and it can help firm up stools in cases of diarrhea or loosen stools in cases of constipation due to its ability to regulate water absorption in the intestines.
Medjool dates, instead of sugar, provide a healthier, natural sweetener that’s full of fiber and essential nutrients, unlike processed sugar, which can cause gut imbalances. Dates are rich in soluble fiber, which helps soften your stool and supports smooth bowel movements. Their naturally occurring sugars (fructose and glucose) offer quick energy without spiking blood sugar in the same way that refined sugars do. Additionally, dates contain trace minerals like potassium and magnesium, which are essential for nervous system health and digestive function. The fiber in dates helps prevent constipation and reduces bloating by keeping your gut regular.
cacao is packed with flavonoids, especially epicatechin, which have been shown to improve blood flow to the brain by enhancing nitric oxide production. This increase in circulation delivers more oxygen and nutrients to your nervous system, supporting brain health and cognitive function. Studies, including one published in Frontiers in Nutrition, have linked cacao flavonoids to enhanced memory, reduced cognitive decline, and improved mood by promoting neuroplasticity and increasing brain-derived neurotrophic factor (BDNF), a key protein involved in brain function and mood regulation.
Theobromine, another key compound in cacao, acts as a mild stimulant similar to caffeine but with a gentler effect. It boosts your energy and focus without the jittery feeling associated with caffeine. Theobromine also has a relaxing effect on smooth muscles and may reduce anxiety while enhancing mood and alertness. This balance between stimulation and relaxation supports a more stable, uplifted mood.
Cacao contains compounds like tryptophan, which is a precursor to serotonin, the "feel-good" neurotransmitter. By providing the building blocks for serotonin, cacao can naturally boost your mood and promote feelings of happiness and well-being. Additionally, cacao contains phenylethylamine (PEA), known as the "love chemical," which enhances mood and stimulates the release of endorphins, further supporting feelings of joy and pleasure.
The Recipe
Ingredients:
1 9oz package of pitted medjool dates (or 1.5 cups packed down)
1 cup rolled oats
1/2 cup arrowroot powder
1/2 cup almond flour
2 tbsp ceylon cinnamon*
4 tbsp water
1 tbsp vanilla extract
1/4 tsp nutmeg
84g cacao paste**
1/2 tsp salt
Instructions:
Preheat oven to 350F convection bake
in a food processor, combine date, arrowroot, almond flour, water, vanilla, nutmeg, cinnamon, and salt (so everything other than cacao & oats)
process until well combined/just a paste
roughly chop the cacao
add in cacao & oats and pulse until well-combined, but not fully combined (we still want little chunks of cacao & oats)
grab 1-2 tbsp sized balls of the dough and slightly flatten them on a baking sheet
bake for 10 minutes
Links
I used CacaoLab cacao, and used exactly 1 square. I highly recommend CacaoLab, it's really high quality
I highly recommend using Ceylon cinnamon, not Cassia. Ceylon cinnamon is considered better than cassia cinnamon primarily because of its lower coumarin content. Coumarin, found in high amounts in cassia, can be harmful to the liver and kidneys when consumed in large quantities over time. Ceylon cinnamon, often called "true cinnamon," contains only trace amounts of coumarin, making it safer for regular consumption. Additionally, Ceylon cinnamon has a more delicate flavor and is richer in antioxidants. Studies suggest it may have better anti-inflammatory and blood sugar-lowering properties compared to cassia
For More on Gut Health & Mood
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