Sugar-free white chocolate cheesecake swirled with tangy raspberry cream. This light and airy low-carb dessert is easy to make with no baking and no crust required!
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This fluffy pancake is a tasty high-protein carnivore keto breakfast meal for two. It's made with no wheat flour, no nut flour and no coconut flour!
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These keto chocolate chip cookies are so easy to make. Sweet and chewy, just like the real deal but with none of the sugar, plus you'll only need a few common ingredients to make them from scratch!
These chewy cookies are adapted from my Classic Keto Shortbread Cookies recipe. I added some 90% dark chocolate chips and replaced the Erythritol (for crunchy cookies) with Allulose (for chewy cookies). You can substitute the Allulose with Erythritol or Swerve, just remember that the cookies won't be chewy.
If you don't have 90% chocolate chips, make sure to use chocolate with at least 85% cacao, or use sugar-free chocolate (dark, milk or white will all work well). Any sugar-free chocolate sweetened with Erythritol, Monk fruit, Stevia or Allulose would be good options.
These cookies are great on their own, with a cup of coffee, tea, hot chocolate or keto mocha. Enjoy!
Preparation time
Hands-on: 15 minutes
Overall: 45 minutesNutritional values (per serving, 1 cookie)
| Total Carbs | 3.7 | grams |
| Fiber | 1.6 | grams |
| Net Carbs | 2.2 | grams |
| Protein | 3 | grams |
| Fat | 14.2 | grams |
| of which Saturated | 5.4 | grams |
| Energy | 145 | kcal |
| Magnesium | 44 | mg (11% RDA) |
| Potassium | 118 | mg (6% EMR) |
Macronutrient ratio: Calories from carbs (6%), protein (8%), fat (86%)
Ingredients (makes 14 cookies)
- 3/4 stick unsalted butter, room temperature (85 g/ 3 oz)
- 1/2 cup Allulose (100 g/ 3.5 oz)
- 1 tsp sugar-free vanilla extract
- 1 1/2 cups almond flour (150 g/ 5.3 oz)
- 1/2 tsp xanthan gum
- pinch of sea salt
- 1/2 cup 90% dark chocolate chips or sugar-free chocolate chips (90 g/ 3.2 oz)
Instructions
- Prepare all the ingredients. Cut the butter into pieces and let it come to room temperature. In a bowl mix the almond flour with xanthan gum and salt.
- Place the butter in a bowl and add the Allulose and vanilla extract. Using an electric mixer (or a stand mixer), process until well combined. Slowly add the almond flour while beating and process until thick and sticky cookie dough is formed.
Note: You can substitute the Allulose with another erythritol-based sweetener, just remember that the cookies won't be chewy.
- Add the chocolate chips and combine well.
- Using your hands, form into a big ball. Transfer onto a piece of cling film and form into a log, about 25 cm (10 inch) long, wrapping it all around. Transfer into a freezer for 20 to 30 minutes, or place in the fridge for up to a day.
- Preheat the oven to 165 °C/ 330 °F (fan assisted), or 185 °C/ 365 °F (conventional). Remove the dough from the freezer and cut into 14 pieces, each about 1 1/2 — 2 cm (1/2 — 3/4 inch) thick.
- Transfer the cookie slices onto a tray lined with parchment paper. Make sure to leave at least 2 cm (1 inch) between the cookies. Bake for 10 to 15 minutes, turning the tray (not the cookies as they are fragile) once to ensure even baking. We are baking these on low and slow so the cookies should only be lightly browned.
- Remove from the oven and let the cookies cool down completely before removing them from the tray. Store them at room temperature in a sealed container for up to 2 weeks. For longer storage freeze for up to 3 months.
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Quick Summary tl;dr
Although some studies rank lower on the scientific rigor scale than others, that does not mean that you just discount them.
Whenever a new study is published or discussed online, make sure you do your homework and find out exactly what type of study they are talking about. Once you know the type of study, you will be able to understand the limitations that come with that study and what that means for the results.
As a general rule of thumb, any study based on RCT or systematic review principles will have robust results. However, there are still limitations and biases that occur in these studies, so again interpret these with caution.
When reading a science-based article, again take time to look at what type of study they are meaning. If the author has based all of their argument on an animal or a one-person case study — you can confidently say the article is not scientifically robust enough. However, if they have a mixture of studies including observational, RCTs and even one systematic review, their writing is scientifically robust enough.
No matter what type of evidence is being used — no study should ever have a definitive answer and should always acknowledge their limitations.
Table of Contents
- Not All Research is Equal
- 1. Systematic Reviews
- 2. Randomized Controlled Trials (RCTs)
- 3. Cohort Studies
- 4. Case-Controlled Studies
- 5. Cross-Sectional Studies
- 6. Case Reports
- 7. Animal and Cell Studies
- 8. Expert Opinions and Expert Reviews
- Strength of Scientific Evidence: Infographic to Pin for Later
Clinical research lays the groundwork for progress within the field of medicine and the prerequisite for ‘evidence based medicine.’ Evidence based medicine is what all researchers and clinicians should focus upon when talking about a treatment or disease.
Not All Research is Equal
By the time the media or an ‘expert’ gets a hold of a new study, they often forget about the scientific rigor. What we can see happening is a cherry picking of the data or the conclusion of a study only presented.
However, as with the world of science, not all research is equal. Even though a conclusion of a study may show promising results or validate a particular belief, without understanding the type of study, we do not actually know if these results have any particular meaning.
That's why you should always interpret statements such as "studies say..." with caution. Always ask yourself a few questions. What type of study is it? Who is the author? Are there any conflicts of interest? Are there any new and/or conflicting studies available?
This article aims to provide an overview of the different types of study designs that are available — looking at the strengths and limitations of each, how and when they should be used, including the strength of the study. In a follow up article we will focus on other aspects that affect the strength of scientific evidence.
Not all research is equal. That's why you should always interpret studies with caution. What type of study is it? Who is the author? Are there any conflicts of interest? Are there any new and/or conflicting studies available?
1. Systematic Reviews
Strength of evidence: HIGH
These types of studies are the highest level of scientific evidence. They are classed as secondary research articles, including meta-analyses, and review papers. A systematic review is a critical assessment and evaluation of all research studies that address a particular treatment or disease area. The review should be based on a peer-reviewed protocol so that they can be replicated if necessary. A high quality systematic review will aim to:
- Identify all published and unpublished evidence within a particular area
- Select studies or reports that are of high quality evidence
- Assess each study or report based on its quality
Once all of the studies are collected, the quality of the studies and the results undergoes rigorous examination. Interpretation of the findings within a systematic review should be balanced and impartial. Accurate presentation of all errors and bias contained within the studies must be displayed.
Many systematic reviews also include a quantitative pooling of data, which is termed a meta-analysis. A meta-analysis combines the results of many studies using statistical methods to calculate an overall or ‘absolute’ effect of a treatment or intervention. For example, a meta-analysis detailing all studies looking at low fat vs low carb diets — pooling the results to establish which has the better treatment effect.
Not all published systematic reviews are produced with proper care; therefore, the findings should still be interrogated before accepting the conclusion of a paper.
2. Randomized Controlled Trials (RCTs)
Strength of evidence: HIGH
These types of studies are the ‘gold standard’ of clinical research. The study randomly places participants in two or more groups to test the effect of a particular treatment vs placebo or a standard treatment.
Information from the control group allows the researchers to see whether the new treatment(s) are more or less effective than the current standard treatment. The randomization ensures that the results of the trials are not biased.
Blinding of subjects will also help to mitigate any potential bias. An RCT can be double blind, single blind or open. A double-blind study means neither patient nor study researcher know which treatment the patient has been assigned.
Although this is the gold standard of clinical research, they can carry certain limitations. Often the sample sizes of these studies are small (less than 20 people). This can skew the results of the study, making a treatment option appear better than it actually is. In order for the results of an RCT to be translated into the real world, a large sample size with a mix population group is required to show a meaningful clinically significant effect.
3. Cohort Studies
Strength of evidence: MEDIUM
These types of studies typically observe large groups of individuals over time. Their exposure to certain risk factors are recorded, helping to highlight possible causes of disease. They can be prospective (where they look forward and collect data) or retrospective (where they look back at already existing data).
Although similar to case-controlled studies, cohorts are considered as strong observational studies because they contain larger amounts of people and follow them for a longer period. However, these studies again cannot determine causation so interpretation must be with caution.
4. Case-Controlled Studies
Strength of evidence: LOW to MEDIUM
These types of studies are retrospective involving two groups of subjects, one with a particular condition (“cases”) and one without (“control”). The aim of the study is to look back and determine an attribute or exposure that caused the problem or made it worse/better, compared to the control group.
For example, researchers may take a group of people with lung disease and those without. An exposure such as smoking is then applied and the rate of smoking in each group is determined. Researchers use this to quantify the risk of smoking vs non-smoking based on the results of both of the groups.
Again, like case-reports, case-controlled studies can help to inform further studies and evidence. However, as they are observational, there can be no identification of confounding factors and causality.
5. Cross-Sectional Studies
Strength of evidence: LOW
This study is an example of an epidemiological study — designed to examine the relationship between a disease and a particular population and point in time. For example, a sample of males between the ages of 50-55 years have their prevalence of heart disease assessed.
Unlike cohort or case controlled studies, cross-sectional studies cannot determine any causality or effect. The design intention is to give prevalence insights into population groups. They often carry a lot of bias depending on how the data collection methods. The role of these types of studies is for descriptive statistics and hypothesis generating only.
6. Case Reports
Strength of evidence: LOW
This study usually features a written record on a particular subject. The report will focus on observations of one or two patients and the impact of a particular intervention on them.
This type of study can help with insights into a disease or condition, informing any other research that is required. However, it cannot determine causation, only correlation — meaning the conclusions are weak about why a certain intervention helped or did not help.
Since the reports only focus on 1-2 people, reproduction of the results have to be in a larger population before firm conclusions are drawn.
7. Animal and Cell Studies
Strength of evidence: LOW
These studies focus on the investigation of how a particular intervention behaves in animals or particular cells. This is basic primary research intended to be the starting point or rationale for carrying out work within humans.
Although often discounted, these studies can be useful at predicting effects also seen in humans. However, how an animal responds will be different to how a human will respond, therefore the results cannot be directly translated.
The intention should be to take the findings from these studies and use it to inform clinical studies in humans. Combining these types of studies with more robust studies will add more weight to a scientific argument or claim.
8. Expert Opinions and Expert Reviews
Strength of evidence: LOW
This type of information usually means one person’s opinion on a particular topic. This can be anything from an article through to an editorial piece.
Generally ranked as the lowest in terms of being scientifically robust. However, if an author of an opinion piece is an expert within a field, then their words may be of value.
The sign of a good expert review will contain multiple references within their writing, backed by credible science whilst pointing out the limitations of their own research/writing.
Not all research is equal. Here's a comprehensive guide to help you read, understand and trust studies. Learn all about the different grades of scientific evidence.
Strength of Scientific Evidence: Infographic to Pin for Later
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Everyone needs to know how to make cheese sauce! This delicious Blue Cheese Sauce is based on my Keto Cheese Sauce. It's so easy to make and will transform any boring meal into one you'll want to make over and over again. And did I mention it only takes 5 minutes to make from scratch?
This low-carb Blue Cheese Sauce is the perfect accompaniment to any proteins, especially the leaner types like pork tenderloin, chicken breasts or fillet steak. It will also work great with any keto-friendly pasta alternatives such as zoodles or shirataki noodles. For a quick low-carb side, drizzle this creamy blue cheese sauce over some steamed broccoli, cauliflower or roast pumpkin. Enjoy!
Preparation time
Hands-on: 5 minutes
Overall: 5 minutesNutritional values (per serving, about 1/4 cup/ 60 ml)
| Total Carbs | 1.3 | grams |
| Fiber | 0 | grams |
| Net Carbs | 1.3 | grams |
| Protein | 5 | grams |
| Fat | 20.5 | grams |
| of which Saturated | 13.1 | grams |
| Energy | 202 | kcal |
| Magnesium | 6 | mg (2% RDA) |
| Potassium | 75 | mg (4% EMR) |
Macronutrient ratio: Calories from carbs (2%), protein (10%), fat (88%)
Ingredients (makes about 1 cup/ 240 ml)
- 2 tbsp unsalted butter (28 g/ 1 oz)
- 1/4 cup heavy whipping cream (60 ml/ 2 fl oz)
- 1/4 cup cream cheese or soft goat's cheese (60 g/ 2.1 oz)
- 1/2 cup crumbled blue cheese of choice (68 g/ 2.4 oz)
- 1 to 2 tbsp chopped chives, sorrel or chervil
Instructions
- Crumble the blue cheese.
- Add the butter, cream, cream cheese and blue cheese to a small sauce pan and gently heat on medium.
- Gently heat up over a medium-low heat. Stir with a hand whisk until smooth and creamy. Cook for 3 to 5 minutes (longer for a thicker sauce). If it gets too thick, add 1 to 2 tablespoons of water. Remove from the heat and keep warm.
- Add chopped herbs (chives, sorrel or chervil work best). Serve with fish, meat, steamed or roasted vegetables or with a keto-friendly pasta alternative like shirataki or zucchini noodles.
- The sauce should be eaten immediately or kept at room temperature before serving. Once refrigerated and reheated, the butter separates and the cheese clumps which you want to avoid. If you really have to reheat the sauce, use low heat. It’s best to make a smaller portion by simply dividing the ingredients if making less than 4 serves.
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Mediterranean-style salmon and shrimp drizzled with garlic, mustard and lemon sauce, and baked with zucchini, peppers and red onions. A tasty low-carb dinner made in one tray for minimum cleanup!
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These chocolate cups are one of the easiest keto treat! All you need to make them is five ingredients: sugar-free white chocolate, virgin coconut oil, raspberries (fresh or frozen), gelatin and water.
These delicious fat bombs are similar to our Keto Peanut Butter & Jelly Cups but with no nutty layer, and instead made with two layers of white chocolate and a layer of raspberry jelly. You can make large cups like I did by using a medium sized muffin silicon pan, or use a mini muffin pan to make bite-sized cups instead.
These keto chocolate cups are already sweet so I didn't need to add any sweetener. They have the perfect balance of sweet and creamy from the white chocolate, plus fruity, refreshing and tangy from the raspberries. If you like yours sweeter, simply add a few drops of Stevia, Allulose or Erythritol. If you're using granulated sweetener, make sure to add it while the raspberry sauce is still hot so it has time to fully dissolve.
Where to Buy Sugar-Free White Chocolate
You can use sugar-free white chocolate sweetened with low-carb sweeteners such as Erythritol, FOS or Xylitol. If you live in the US, Choc Zero White Chocolate Chips or Lily's White Chocolate Chips are a great keto option. I can't get it in the UK so I used white chocolate sweetened with Xylitol.
Make sure to avoid chocolate sweetened with Sorbitol, Maltitol or IMOs as these seemingly low-carb options are not keto-friendly and would most likely spike your blood sugar.
If you can't find a healthy low-carb option, you can make your own sugar-free white chocolate like this Keto White Chocolate. If you use heavy cream powder and powdered Allulose, it's the closest you will ever get to regular white chocolate!
Recipe Variations
These fruity white chocolate cups are really versatile. You can replace the white chocolate with sugar-free milk chocolate or dark chocolate (85% cacao solids or more). Instead of the raspberries you can use strawberries, blackberries, blueberries, or even cherries. My Low-Carb Amarenata Cherry Sauce combined with some grass-fed gelatin and 905 dark chocolate would be the perfect match!
Love the white chocolate & raspberry combo? Try this White Chocolate Raspberry Ice Cream or whip up a batch of our Low-Carb White Chocolate Cranberry Bread and replace the cranberries with raspberries.
You can create your own recipes and make modifications to any of my recipes directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.
Preparation time
Hands-on: 20 minutes
Overall: 1 hour 15 minutesNutritional values (per cup)
| Total Carbs | 5.5 | grams |
| Fiber | 1.6 | grams |
| Net Carbs | 3.9 | grams |
| Protein | 3.1 | grams |
| Fat | 8.5 | grams |
| of which Saturated | 3.2 | grams |
| Energy | 103 | kcal |
| Magnesium | 35 | mg (9% RDA) |
| Potassium | 122 | mg (6% EMR) |
Macronutrient ratio: Calories from carbs (15%), protein (12%), fat (73%)
Ingredients (makes 6 cups)
- 2/3 cup fresh or frozen raspberries (100 g/ 3.5 oz)
- 4 tbsp water, divided (60 ml/ 2 fl oz)
- 1 1/2 tsp gelatin powder (or up to 3 tsp for a firmer set)
- 1 1/3 cups sugar-free white chocolate chips (170 g/ 6 oz) - you can make your own
- 2 tbsp virgin coconut oil (30 ml)
- Optional: low-carb sweetener such as Allulose, Stevia or Erythritol, to taste
Instructions
- Sprinkle the gelatin in a small bowl filled with 3 tablespoons (45 ml) water. Let the gelatin bloom (soak up all the liquid). You can use 1 1/2 tsp or up to 3 tsp gelatin powder for a firmer set.
- Meanwhile, place them in a sauce pan together with 1 tablespoon (15 ml) water. Gently heat up over a medium heat. (You can use fresh or frozen raspberries.) Add the bloomed gelatin and stir until dissolved. Take off the heat and set aside. Optionally, add low-carb sweetener such as Allulose, Stevia or Erythritol (use as much as needed, to taste).
- Take off the heat and set aside to cool down to room temperature while you prepare the white chocolate layer.
- Place a bowl over saucepan filled with about 1 cup (240 ml) of water and bring to a boil. Keep on low heat and make sure the water doesn't touch the bowl (or you can use a double boiler). Add the white chocolate and the coconut oil and let it melt. Stir to combine and take off the heat.
- Use a silicon muffin pan and spoon about a tablespoon (15 ml) into each cup. Place it the freezer for 10 minutes to set. Note: We're using a medium sized muffin tray (6 medium-large cups) but you can use a smaller muffin pan to make 12 or more mini cups.
- Add the raspberry sauce (about 1 1/2 tablespoons each) and place back in the freezer for 15 to 20 minutes or until fully set.
- Once set, add the remaining white chocolate (about 1 tablespoon/ 15 ml each). Return back into the freezer to set for another 10 to 15 minutes.
- When set, pop out of the silicon pan and keep refrigerated in a sealed container in the fridge for up to 5 days. Freeze for up to 3 months for longer storage.
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