15 Keto Sugar Substitutes For Reversing Insulin Resistance, Gut Health & Weight Loss

15 Keto Sugar Substitutes For Reversing Insulin Resistance, Gut Health & Weight Loss

July 30, 2019 100 By William Morgan


Keto sugar substitutes which are the
good ones
everyone loves sugar we are genetically
conditioned to love sugar this taste of
sweet is very attractive but then when
we get too much as in processed sugar
then we get insulin resistance and we
gain weight and we become diabetic and
really really sick so then they come up
with these sugar substitutes some of
them can help you lose weight and they
can help you stay in ketosis but are
those the main things that we should be
concerned with or are there others that
are equally or more important when you
talk about all those things so that you
get the full picture coming right up
I’m Dr. Ekberg I’m a holistic doctor and
a former Olympian if you want to truly
master health by understanding how the
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majority of people in the Western world
are overweight and keto and low carb and
intermittent fasting is the biggest
promise to resolve that that most people
have seen so in the wake of that people
still want to have something sweet once
in a while or in their coffee or certain
desserts so which sweeteners are okay
and keto is one of the most powerful
ways of losing weight and and reversing
insulin resistance but at the same time
keto can be a little bit oversimplified
and it can turn into a religion as if
ketosis was the only thing that mattered
we’re gonna evaluate a 16 different
sweeteners sucrose or sugar table sugar
being one of them so there’s 15 other
sweeteners that we’re going to compare
it to and we are going to look at keto
whether it keeps you in or kicks you out
of ketosis whether it’s keto approved
but we’re also going to look at how it
does as far as glucose instantly
resistance and then we’re going to look
at a couple more things that most people
don’t
about we’re gonna talk about the biome
what is that that is the sum total of
all the bacteria good and bad that live
in your gut so you have somewhere in the
neighborhood of 40 trillion cells in
your body human cells but then you have
an equal or slightly larger number of
bacterial cells of parasites of protozoa
you have a whole jungle of life-forms
and one of the most important things for
your health is to maintain balance in
that jungle a lot of wise people have
said that you are only as healthy as
your gut and the bacteria in the gut is
what determines how healthy that is it
determines your levels of
neurotransmitters your digestion whether
you’re prone to bloating if you have
constipation and hundreds of others the
more they look into the biome the more
they realize that that might be the key
to health so we don’t want to take that
lightly and then the final category
we’re going to look at is toxicity is
this a toxic thing so yes it’s nice to
lose weight it’s nice to reverse insulin
resistance but if we load up on toxins
if we poison our brain if we poison the
liver if we destroy the kidneys in the
process then is that really what we were
looking for so keep toxicity in mind as
sort of a measurement that if you like
to make it to retirement then it that
would be an important factors don’t want
to be too harsh but I just want to make
the point that we want to look at at
several different factors here to
determine if these things are good for
us or not just as not just a single one
so let’s dig right into it here and
let’s look at aspartame sucralose
saccharin and acesulfame potassium these
are the most popular artificial
sweeteners and because they are cheap
and they are stable and the end
we likes them they are in thousands and
thousands of different foods they are
non-caloric they have no impact on blood
glucose so as far as keto then aspartame
would be okay sucralose would be okay
saccharine and acesulfame potassium
would be okay
then we look at things like xylitol
erythritol maltitol there are many
others they all end in -ol which means O
L which means that they are sugar
alcohols that means that they have a
chemical group on them that prevents
them from being digested by humans and
they taste be really nice and sweet
they’re not as sweet as these guys
because these can be like hundreds of
times sweeter these are in the
neighborhood of equal sweetness to sugar
and they often taste quite good they’re
more natural sweetness compared to sugar
it’s more like we used to to the flavor
humans can’t digest them so therefore
they have they’re okay for keto they
have a negligible impact now we look at
sucrose honey agave high fructose corn
syrup coconut sugar and all of them are
sugars so they will have an impact on
blood sugar they will kick you out of
ketosis they contain calories etc so
that would be a big red X for all of
them and then we get into the
alternative but more natural because
these are made in test tubes they’re
made from toxic components but down here
we have natural substances with similar
properties so we have stevia and monk
fruit and those would be definitely okay
we might want to put a tiny little
question mark on some of these because
anything that tastes sweet could
potentially create a little bit of an
insulin response but as far as keeping
you out of ketosis then none of these
would probably have enough to kick you
out so we’re gonna get them a green then
we have something called glycerol or
glycerin and it is the same word root as
in triglyceride so it’s a natural
substance it is something that the body
uses all the time it’s a backup fuel it
has a sweet taste but it’s not a
carbohydrate or a fat so it has calories
it is a fuel but it’s like it’s its own
thing and it is an okay one when the
body makes triglycerides and then it
burns off the fat it burns off the fatty
acid and it keeps the glycerin and it
can turn that into sugar so it can
generate blood sugar and that’s where a
lot of the blood sugar comes from when
people are in ketosis another
interesting one is chicory root this is
something that is almost a hundred
percent fiber it tastes sweet but it
can’t be broken down by humans and it is
definitely okay it has a little bit of
similar properties to the sugar alcohols
but we’re going to look at that also in
a second so as far as ketosis then it’s
pretty clear-cut the ones that the the
synthetic ones and the sugar alcohols
are okay the non-caloric sweeteners are
okay but anything with calories
anything that’s extracted from a food
basically is going to change blood sugar
it’s going to kick you out of ketosis
for sure but then let’s look at how they
differ also so glucose there is no
glucose impact from any of these guys
xylitol there is nothing here but now
that we start looking
the sucrose honey agave high fructose
corn syrup and coconut sugar now we need
to look at how are they different
so sucrose is 50% fructose and 50%
glucose the glucose raises blood sugar
but the fructose hardly raises blood
sugar at all so therefore let’s put two
Xs in that it’s 2 times bad for blood
sugar with sucrose honey agave has 80%
fructose so they have a less impact on
blood glucose so we’re just going to put
a single X here high fructose corn syrup
varies but it generally also has more
fructose than glucose so it also gets
one X and that’s why a lot of these have
been promoted as alternatives the honey
the agave the high fructose corn syrup
because people thought that the glucose
impact was the only way that they did
damage so they say oh look here’s a
better sweetener because it has a lower
glycemic index but we’re going to look
at that and see why that’s not the whole
story
coconut sugar is very very close to
sucrose there’s been some show some
studies that suggest that it has a lower
glycemic index and others have suggested
that it’s exactly the same as sucrose so
we’re gonna give it two x’s there as
well all of these are essentially no
impact on blood sugar so we’re good
there so so far it’s pretty much the
same pattern but we’re starting to
distinguish the differences between the
natural the food sugars that they have
different properties so now let’s look
at insulin resistance here the these are
going to get a check mark the
are gonna get checkmarks but here we’re
gonna start looking at this again so as
far as insulin resistance there’s two
ways that you can create insulin
resistance and one is by raising blood
sugar to require an insulin response and
that’s what the glucose response does so
we’re still gonna get a double here
because it has two different ways
sucrose has two different ways of
creating insulin resistance honey has
the same two sugars but it has more of
the fructose but the fructose creates
insulin resistance basically by jamming
up the liver it overloads the liver
because fructose can only be processed
in the liver so from that point of view
there’s not so much impact from the
glucose aspect but there’s even more in
terms of insulin resistance so we’re
even going to give this a triple insulin
resistance and we’re going to do the
same thing for agave and high fructose
corn syrup coconut sugar again is going
to behave very much like regular sugar
so some people think oh well you know
it’s brown it’s natural yes it has a few
minerals it has a few vitamins it’s a
little more natural it’s sort of like
turbinado sugar or Demerara sugar or
something where it still has some traces
of minerals in there but whatever they
call it a sugar is a sugar is a sugar is
a sugar all right these guys down here
as far as insulin resistance they are
okay now let’s look at the biome let’s
talk about which ones will feed bacteria
and which will maybe feed the wrong
kinds of bacteria so again if it has no
nutrients it’s not going to feed the
biome either so we we can exclude the
the artificial the synthetic ones we can
exclude right away the xylitol however
these
sugar alcohols the bacteria some of the
bacteria especially the pathogenic ones
especially the ones that you don’t want
they tend to get fed by these sugar
alcohols and some of them get fed more
some of them are absorbed in different
places but basically they still feed the
bacteria so here X’s for the biome and
here we want to also understand that
some people say oh well erythritol
that’s a better one it gets absorbed
sooner in the digestive tract it never
reaches the bowel but there’s two
places there’s two regions where you
have bacteria normally bacteria are only
going to be in the bowel in the large
intestine which is the last portion of
the bowel but if you have a problem with
your biome then the bacteria tend to
move from the large intestine and back
up into the small intestine and now you
have something called SIBO small
intestinal bacterial overgrowth and the
people that have really big problems
with bloating that gets painful and
uncomfortable bloating and gassiness
they’re the ones who not only have the
bacteria where they’re supposed to be in
the large intestine but who also have
them in the small intestine and now it
doesn’t matter if the erythritol doesn’t
make it to the large intestine because
it’s still going to be around to feed
the bacteria and the small intestine and
that’s where you have the issues
typically if you have issues sucrose
honey agave high fructose corn syrup
these are just different combinations of
sugar they’re all going to feed the
biome to feed the the pathogenic to feed
the wrong part of the biome the stevia
monk fruit glycerol glycerin they are
going to be okay and we could put a
little bit of a question mark on the
chicory root because it is a fiber
fibers tend to be can be having some
similar effects but it’s gonna be a
fraction of what you’re gonna find with
the sugar alcohols the sugar alcohols
will tell you on the package that this
product will cause laxative effects it
may cause diarrhea if you consume a
significant amount of these so the
significant amount is different for
different people some people it’s a
couple of tablespoons or three or four
tablespoons and for other people it
might be a teaspoon or two so people a
lot of people are sensitive to these and
some people who are really sensitive
might have a little trouble with the
chicory root but it’s not going to be
anywhere near the problems with with
this one now let’s talk about toxicity
do you want to live to see retirement
then it’s not just about losing weight
it’s not just about how you look it’s
what your organs look like on the inside
and here is where these are some of the
most potent neurotoxins that we know
they’re right up there with with lead
and arsenic and margarine and things
like that and I would put probably a
triple X on the aspartame because it has
so many different toxic substances it
breaks down into wood alcohol it breaks
it down into formaldehyde it’s an
excitotoxin it kills off your liver and
your kidneys and your brain it’s really
just not a good idea the others have
various different degrees and I wouldn’t
recommend them for anything in the world
but they’re probably not quite as bad as
the aspartame if you want to rank them
xylitol erythritol maltitol they are
typically considered natural substances
but all of them are industrially
produced now they are produced through
various chemical processes so let’s just
put a little question mark on these
because it depends as I’ll eat all for
example is called birch
because it supposedly occurs naturally
in birches and that’s where they started
deriving it but that’s not where they
get it from anymore sucrose honey agave
high fructose corn syrup
most of these are relatively natural so
honey obviously is a very natural
product and it even has some good
healthy benefit it has some nutrients it
has some properties to it so here I
would have to say checked depending on
the how the sugar is made but a good
organic turbinado sugar is still
basically a natural product honey I
would even put two check marks as far as
natural agave is usually made from
cactus from cactus sugar but depending
on how its processed we might want to be
careful high fructose corn syrup is a
very very synthetic product and it has
been shown to be laced with various
toxins including mercury so I would
probably put a couple of exes on that
coconut sugar is generally a a healthy
sugar so I put that up there with with a
good quality sugar if there if you want
to call it such a thing
stevia monk fruit glycerine glycerine
chicory root I would say are for the
most part okay you want to be careful
though because with stevia and monk
fruit primarily it depends on how they
process it and it depends on what they
mix it with so stevia itself is a plant
and then they extract it into a
concentrated white powder and then
because the powder is so concentrated
they usually dilute it with something
and oftentimes they dilute it with these
sugar alcohols or they dilute it with
like an inert powder like an inulin so
it could be if you don’t get the pure
kind it could be a mix of these
different things so I would recommend
either liquid stevia
or a concentrated powder stevia and
you’ll know because one of these tiny
little bottles would have about five six
hundred serving same thing with a monk
fruit it’s even a little bit more
concentrated than the stevia so if you
find a little bottle with five hundred
servings then that would be the kind of
stevia or monk fruit that you want to
get so out of these the only one that I
would recommend for health would be the
ones at the bottom they are natural
they’ll keep you in ketosis they have no
impact on blood sugar or insulin
resistance they have no impact on the
biome and they are not toxic
so the synthetic ones here they look
pretty good on paper all the way up to
here but the toxicity aspect is so
important in my mind a lot of people
kind of brush over that but being a
holistic doctor and seeing what this
stuff does to people
I can’t caution it strongly enough so
even though there’s a bunch of green
checkmarks that that last aspect means
that it’s a poison that you want to keep
out of your body sugar is not a poison
but for health purposes for all the
things that you’re trying to accomplish
it is not a good idea the sugar alcohols
they can help you and they may be okay
in moderation so if you just like if you
don’t like the taste of anything else
but you find that you know the xylitol
it’s not so bad in coffee for example
and you just use a teaspoon or two
teaspoons a day and you don’t notice
anything bad with it then I wouldn’t
worry about those I think any of the
sugar alcohols would be okay then but if
you notice any kind of bloating then
that means that that’s not a good thing
for you and you want to start looking at
your biome and doing the things that you
can as much as possible so if you’d like
to learn more about insulin resistance
ketosis toxicity holistic health etc we
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