Best Sweeteners For Keto Diet | Use This, Not That

Best Sweeteners For Keto Diet | Use This, Not That


In this video, I’ll uncover the best sweeteners
on the Ketogenic Diet. Hi, Ladies and gentlemen. I’m Dr. Zyrowski and welcome back to the channel. If you’re new to the channel, it’s a pleasure
to have you here. Be sure to subscribe, hit that bell notification,
join our notification community so I can help you excel your health and your life. In this video, we’re talking about the best
sweeteners for the Keto Diet. You know this is an important topic simply
because a lot of people are turning to sweeteners that aren’t good for the Ketogenic diet, but
also sweeteners that technically are zero calorie but are also a little bit toxic in
nature and so we don’t want to be consuming those. So anyway, we’re going to straighten this
out. In this video we’re going to talk about some
of the best ones to use and of course the ones that you need to stay away from. Now when we look at the Ketogenic Diet in
general, the best sweetener to use is going to be one that keeps insulin low and keeps
blood sugar low, and that’s simply what we’re going to talk about, ones that do that, but
what we’re also needing to talk about are the ones that do that, but are toxic in nature
as well, so a lot of people go on the Ketogenic Diet and they’ll use sweeteners like splenda,
sucralose, and also aspartame. Now, once again, these are synthetic based
sweeteners made in a lab and they’re not good for your health and so anyway, I don’t ever
recommend using them, but what you can use is some of the great ones that we’re about
to talk about here. First on our list is Stevia and Monk Fruit. Now, Stevia is a great sweetener along with
Monk Fruit. Stevia has an antibacterial and antifungal
property to it, and Stevia and Monk Fruit both have an anti inflammatory property as
well and see, you can see here that we’re looking at whole food derived sweeteners that
actually offer some health benefits, so anti-inflammatory. They actually have a good nutrient density
that they carry. Once again, they’re whole food derived. They promote weight loss because they’re keeping
the insulin and blood sugar low and they’re also good for the gut. Okay? That’s important as well because you know
they’re good for the gut. They support the microbiome. Now when we look at Stevia, Monk Fruit, it
has a taste to it. It has a flavor to it, an aftertaste, whatever
you want to call it, and some people don’t like that, so some people like to shy away
from them and use more Erythritol. Now Erythritol and Xylitol are both sugar
alcohols. Now Erythritol is kind of the third best to
use while on the ketogenic diet. It is .24 calories per gram, whereas Xylitol
is 2.4 calories per gram so you can see that Xylitol is going to be a little bit more calorie
heavy in there, but it also is going to have a blood sugar effect on you as well. It’s going to raise your blood sugar a little
bit, but it’s still very minimal compared to regular table sugar. Now Erythritol and Xylitol because they’re
sugar alcohols, they can cause some gastrointestinal distress. I’ve had patients that I’ve worked with that
literally can eat tons of this stuff and it doesn’t seem to bother them. Whereas some people even come close to it,
I mean if there’s the smallest trace in their food, what they’ll find is that they’re running
to the bathroom. And once again, lots of gastrointestinal distress. So anyway, Erythritol is a little bit better
than Xylitol here, but they are both sugar alcohols and they should be always used in
moderation. You know, some people, like I said, can get
away using quite a bit of it, but once again, everything in moderation and you can even
buy blends. You can buy like Erythritol and Xylitol blends,
you can buy like Monk Fruit and Erythritol blends. And so when you buy these blends it sometimes
makes it a little bit better to utilize them because you’re not just getting, you know,
all Monk Fruit, which is going to have a flavor to it or maybe all Erythritol that you know,
doesn’t have the flavor, but it’s a sugar alcohol and causes the distress. So anyway, what I’ll try to do is find some
different blends and we can put them in the description here below. So anyway, when we look at these different
sweeteners for the Ketogenic Diet, be sure to make sure you’re staying away from the
toxic ones, like the sucralose, aspartame, and splenda, and then utilize these more natural
ones that are gonna offer you not only some health benefit, but also are not going to
be toxic in nature. So give this video a thumbs up, share it with
your friends if you haven’t done so yet. And if you have any questions, put it down
here in the comment section and subscribe to my channel here and check out my other
videos on how you can improve your health. I’ll see you in the next video.

41 thoughts on “Best Sweeteners For Keto Diet | Use This, Not That

  1. Monk fruit, Erythritol and Xylitol are staples in my diet…Thanks for all your information it really helps me out!

  2. great video thank you Dr.! I am always struggling to find the right sweetener for Keto. I'd just stay away from xylitol because I have 2 dogs in the house

  3. Likewise xylitol is toxic to dogs and even a tiny amount can kill your dog. I almost never buy sugar free gum because this is the agent they use in it. I’ve literally had to induce vomiting in 2 of my dogs who got ahold of gum on 2 different occasions out of my purse so now I just don’t buy it. And btw hydrogen peroxide will induce vomiting in dogs quickly – mix it small amount of milk to disguise the flavor.
    Side note – Stevia and Erythritol both safe in dogs.

  4. Thanks Dr for sharing your knowledge and taking your time to make this helpful video that is so important for everyone in general GOD bless you Dr.

  5. My husband is diabetic and wants to go on the keto diet. He refuses to drink anything with Stevia. Will the other choices be safe?

  6. The modern literature does not support the fact that sucralose is harmful either for glucose homeostasis or cancer risk. A cursory review of the literature will reveal this.

  7. I was married for 33 miserable years. During that span, I was constantly told, “you’re wrong, you’re wrong, you’re wrong!”

    So this video is an absolute Epiphany for me.

    Finally, I have done something right. I use Stevia and after getting used to the difference in taste between it and poison, I mean sugar. Did I really say poison? — I have come to love it.

    Now, I know Kool-Aid is not any Health provider’s first choice for a beverage, but what the heck? How much can good water and good Stevia plus a few dozen chemicals hurt? I love the stuff; I feel like a five-year-old kid again. That’s quite an achievement, by the way, because I am 70 years old.Ha ha

  8. Good info. Dr. Nick, is this sponsored by Whole Earth Sweetener Co? It has all the 3 ingredients you mentioned + natural flavor (whatever that is).

  9. Really wish people would mention that you can be allergic to stevia. Related to ragweed, and just like camomile, it can cause distress for some people. Never mind not liking the taste, it upsets my stomach and makes me congested.

  10. I use Bocha Sweet. It REALLY taste like sugar. Measures 1:1. Their website says no increase in insulin. Check it out. Does not raise my blood sugar.

  11. I've weened myself off all sweeteners …difficult but not impossible. After my taste buds normalized I actually discovered that most foods are already naturally quite sweet.

  12. Hi Doc. I’m having issues with my vision. My left eye 👁 optic nerves are damaged. The doctors say my right high may follow shortly. They are saying it’s LTG or pre-Glaucoma. But my eye pressure and blood sugar continue to be in excellent condition. Any suggestions?

  13. Its good to know that. I've heard before that if you do a keto diet you even have to avoid sweeteners because the brain will think you consume sugar.

  14. Beware packaging. Purchased “All Natural Monk Fruit sweetener” by Health Garden. On the back of the package in the smallest of print is Ingredients. Erythritol, then Monk Fruit extract.

  15. I can't stand the taste of sweeteners so I've decried the amount of sugar I add to my tea and coffee. My goal is to quit sugar altogether.

  16. My Monkfruit sweetener says it has 4g of carbs in a teaspoon, which is 12g in a tablespoon. My Organic Gluten Free NON GMO Erythritol has 12g of carbs in a tablespoon as well. If I am intermittent fasting, with just a sweetened coffee in the morning, will these carbs in these sweeteners destroy my fast?

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