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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 in myself or my patients.

Aspartame has been effective in appetite suppression in many obesity patients clinically.  However, recent studies have demonstrated that aspartame does have a negative effect on gut flora, has potential to cause insulin resistance to persist when used long term (seen in animal studies) and has been shown to damage the mitochondria of brain cells (also animal studies).  I now caution my patients with its use.  We will keep a very close eye on all these sweeteners.

Sugar with your Salt?

Now you have to watch your salt ingredients too.  Store bought salts are starting to add dextrose for flavor.  Dextrose is just another word for SUGAR!!  Aaarrrrhhhhh!!  Why do you need to add sugar to your salt?  You don’t.  Throw out any salt that contains dextrose.  It will raise your cholesterol and cause weight gain.

Salt with Sugar

Never noticed this until it was pointed out by Maria Emmerich.  Thanks, Maria.