Learn more about alternative sweeteners—which ones are fine and which should you avoid?
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DATA:
0:00 Introduction: Alternative sweeteners
0:10 Alternative sweeteners vs artificial sweeteners
0:45 A deeper look at sugar-free products
11:35 Understanding different types of sugar
13:35 Get unfiltered health information by signing up for my newsletter
Let’s talk about alternative sweeteners. Trying alternative sweeteners when starting the ketogenic diet can make the transition much easier.
Notice I said alternative sweeteners and not artificial sweeteners. While alternative sweeteners aren’t completely natural, they are less artificial and less harmful than artificial sweeteners.
Keto snacks and desserts often have different kinds of alternative or artificial sweeteners. Trying keto snacks and keto desserts isn’t a bad thing, but it’s crucial to check the ingredients. Just because it’s labeled “keto” doesn’t make it healthy.
Out of all of the sweeteners, erythritol and xylitol* are two of the best. But it’s still better to only consume small amounts.
Monk fruit and stevia are also great options. However, with stevia, it’s important to make sure that the product doesn’t also contain maltodextrin. Maltodextrin is higher on the glycemic index than sugar. Maltitol, agave nectar, and functional fibers should also be avoided.
Including too much of these sugar alcohols (even the good ones) in your diet can cause bloating, fluid retention, diarrhea, and can upset the gut microbiome. They may also prevent you from getting rid of cravings.
I think sugar alternatives are great to help a person transition off of consuming sugar and for an occasional treat—but they shouldn’t be consumed on a regular basis.
*Pet owners should keep in mind that certain alternative sweeteners, like xylitol, can be highly toxic to animals. Sugar alternatives can be found in a wide range of products and may go by different names. It’s best to keep these types of products far out of reach from your pets.
Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis and intermittent fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching! I hope this helps you better understand alternative sweeteners. I’ll see you in the next video.
45 responses to “Alternative Sweeteners: Monk Fruit, Stevia, Erythritol & Xylitol – Dr. Berg”
Xylitol’s anti cariogenic properties (enamel protective effects) alone make it the best alternative sweetener you can consume, especially after every meal and snack. Just make sure you keep it out of reach from your dogs as it is lethal to them. And don’t worry about its effect on the gut microbiome, because it is a powerful prebiotic. It only inhibits the cavity-causing strep mutans through the metabolism of xylitol-5-phosphate which is detrimental to their survival because it starves them.
It’s antibacterial too though, so make sure you dont destroy your gut biome too much
Is that the one from birch trees?
I think that was one I used before
I have a dog and don’t allow that in the house.
@WildEdibles Birch sugar is my preferred form of xylitol, but it is often derived from corn and imported from China.
Thank you Dr Berg, Sweet & Low has dextrose not on the label. Xylitol is Birch I am allergic to it. I prefer pure Monk Fruit for my great grandson’s treats, (Kiltz’s Ice Cream) with Erythritol or with Allulose for me and the amino acid Glycine so far.
Dr. Berg what do you think about the resent published paper about erythriol and formation of blood clots in both animal and human studies. Pretty convincing article and many experts are in agreement . I have quitted taking it.
@pishimadarwhat were the amounts fed to the test subjects?
*Every time doctor comes back with a very informative* video…❤👍
He is an excellent in depth researcher!
It really doesn’t take much to stay Healthy Keto. It’s extremely beneficial, sustainable, and affordable, also! 🤷♂️ I get it.. you might catch alot of shade for punt-kicking away carb/sugar addictions, fake friends, and for choosing not to drink coffee at night with a hand full of benzo’s, but HELL, IT’S A WONDERFUL CHANGE! 🎉 Happy Sunday, everyone! 🤘
True! 😂thanks for sharing!
Thanks so much for this valuable information Dr. Berg! These days I just use a tiny bit of pure Stevia. Yes, it’s expensive to get the pure stuff but it last me a very long time. now that it’s getting colder I make a hot chocolate with coconut milk, organic unsweetened, cacao powder, a tiny bit of pure Stevia and a splash of heavy cream. I don’t really eat the keto desserts anymore. In the beginning I did.
Could you please mention the pure stevia brand?
That is one of our problems. Too much of anything is not good for us. Self-control sometimes can be difficult for some of us. The problem is food industry makes food taste so good and makes you want more of it. Learn to discipline yourself and control yourself. It took me a very long time to do that, but after watching and listening to Dr. Berg, I have changed my way of eating and what I eat, and when I eat. Thanks, Dr. Berg!!!!
The worst part is we have describe these foods that kills us and are effing worst as taste goos
Thank you gain Dr Berg
Learned a lot again
We can’t thank you enough
God bless you and your team Dr
Today, after three years of hunting….I FINALLY found 100% monk fruit. I’ll post here once I get it in next week and let you know how it tastes. I used to make a liquid sweetener by simmering actual monk fruit in water. It’s a real pain.
It taste great
Do you know the brand?
Yes! Please share
I respect that you don’t trust the food manufacturers. That’s one reason why we trust you, Dr. Berg. Thanks.
Sure. He promotes the artificial sweetener manufacturers instead.
@Jie Kudidn’t really listen did you.
What that means?
$$$
Thank you Doctor ❤️~Unfortunately, when dealing with SIBO, you can NOT have artificial sweetener. It feeds only the “overgrowth” and makes things worse. (The exception is aspartame, which has it’s own issues, lol)
Ladies, just a heads up. Artificial sweetners can, after a period of time ,they can affect bladder control. So if you’re having incotinence issues, try giving up your artificial sweetners for a while. See if it doesn’t go away.
Yes I totally agree. Raw honey is a good replacement and has immune system building properties. 🙌💦🌱
Aspartame and caffeine?
When you say artificial sweeteners what are you talking about?
@etvpx I used to drink bia which has Stevia and erythritol . I also have trouble with sucralose.
Wow!!!!!!
Thank you Dr. Berg for the breakdown of “alternative sugars” personally I suggest to read the ingredients on the package of food or snack that they are interested in plus use any sweetener in moderation😊
Allulose is the only one i use since, to me, it’s closest to sugar taste without any blood sugar impact. Hopefully it’s not found one day to be harmful. Monk fruit tastes like aspartame to me. I’d really like to see you do a video on store bought keto bread. I’ve tried two brands (one from Costco and the other from Publix). Both taste the same (not really good). Both claim 1g carb net per slice. However, both have similar impacts on my blood sugar- one slice causing my CGM to go from 100 to 180! False advertising? Loophole in labeling laws? I pitched both into the trash – if i get a spike like that out of 1g carb bread, i might as well eat the real deal.
😮interesting. Thanks for sharing. There are carnivore “bread” recipes online that you may want to try. Delicious and no crap in it.
1:08: ✨ Alternative sweeteners are recommended on a ketogenic diet and are better than typical artificial sweeteners.
2:37: 🔸 The video discusses the importance of choosing the right type of Stevia and avoiding maltodextrin as a sweetener due to its high glycemic index.
5:18: 🚫 The speaker advises against consuming corn fiber and tapioca fiber due to concerns about their processing and lack of safety studies.
8:07: 🍫 The video discusses different types of sweeteners and their impact on a keto diet, with a focus on understanding carbohydrates, fiber, and sugar content.
11:36: 📚 The video discusses the glycemic index and the impact of certain sugar alcohols and sweeteners on blood sugar levels and liver health.
Recapped using TammyAI
Thank you Dr Berg. You definitely help keep me on my HEALTHY KETO LIFESTYLE. I am so grateful for everything that you have done to save my life. Merry Christmas and Happy New Year.🌅
Thank you very much. Glad to help you.
I’m from the Netherlands here I use green sweet brand for non gmo , natural etc alternative. Thanks for all your help and advice in the videos 🙏🏻🍀
I love these videos. Would be amazing if there were brands available in Australia too.
Dr Berg’s videos /articles on sweet craving issues may help. From a different angle.
Aww I was using IMO years ago. It was hard to find, expensive and really sticky, yet it made protein bars that tasted better, with a similar consistency of Quest bars (I don’t like the chocolate chunks in quest bars).
I found IMO tested the best, has the best texture when using it for protein bars and seemed to be a better alternative to others.
I’m not sure what other sweeteners can do the same, would like flatter and and predicable movements lol.
Thank you for covering this. I make my own desserts rather than buying them premade from the store. Lately, I’ve come across recipes that called for Swerve (Erythritol, prebiotic ogliosaccharides, and natural flavors) or Besti Brown Sugar Replacement (Allulose, monk fruit extract, vegetable glycerin, natural flavors) sweetener, which are both new to me. I didn’t know what to think about them but this video has helped me some. I will say that I do not trust “natural flavors.” I feel that term is a loophole used to include unacceptable ingredients.
What a wonderful topic ! ❤it is great for vegan.Thank you so much Doctor Berg. ❤