Skinny on Sweeteners in 13 Minutes

 


I am frequently asked about the sweeteners that can be used with a low carbohydrate diet.  There are a number of sweeteners available that are used in “LowCarb” pre-processed foods like shakes or bars, or in cooking as alternatives to sugar.  However, most of them old-man-sour-faceraise insulin levels without raising blood sugar and are not appropriate for use with a true low-carbohydrate/ketogenic diet.  You can see and print the article I published clarifying which sweeteners you can use and which ones to avoid here:

The Skinny On Sweeteners

Of recent note, I’ve been asked about the insulin response that occurs in the study found here quoted by Dr. Jason Fung in his wonderful book, The Obesity Code.

First, it is essential to note that both the crystalline form of Stevia and the aspartame used in the form of Equal, also a crystal, contain either dextrose or malto-dextrin as the crystallizing agent.  Both dextrose and malto-dextrin have a known insulin spike equal to table sugar.  You can see that in my article link above. Watch the video and we’ll discuss which forms of Stevia and aspartame don’t raise insulin and haven’t been a problem with myself or my patients in the last 10 years.

19 Comments on “Skinny on Sweeteners in 13 Minutes

  1. I’m trying to switch to acceptable sweeteners. Why do the Truvia powder packets which state they are Stevia and erythritol have 3g of carbs per packet? A carb is a carb? Splenda has 0g. The liquid Stevia sweetener which also has Erythritol says 0g. Who do I believe?

  2. Here’s a short report on acceptable soda sweeteners. Besides Diet Coke, Mug RootBeer, A&W Cream Soda, and of course Diet Dr. Pepper, I’ve also found the generic Walmart Great Value Diet Ginger Ale and Vernors Ginger Ale to use only Aspertame.

  3. Pingback: Skinny on Sweeteners in 13 Minutes — Dr. Adam Nally (aka – DocMuscles) – livewell-fitness-health.com

  4. You did not cover liquid sucralose. (Liquid Splenda) Ingredients are water, sucralose, malice acid and two preservatives: sodium benzoate and potassium sorbate . It has no malto dextrose like the powder form does. So why would it spike insulin. It has NO aftertaste. Please advise.

  5. Great article. Just a couple notes:

    1. I was at Starbucks the other day and flipped over that blue Equal packet, and it now contains a mixture of Aspartame and Acesulfame Potassium 😦
    2. It might be that they don’t have this soda in Arizona, but in St. Louis, Missouri, we have Diet Sun Drop, and it’s purely sweetened by Aspartame, which I find really helpful since I was a huge Diet Mt. Dew addict at one point

    Thanks, I’m a big fan!

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