Best Sweeteners For Keto Diet | Use This, Not That
In this video, I’ll uncover the best sweeteners
on the Ketogenic Diet.
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I’m Dr. Zyrowski and welcome back to the channel.
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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
So anyway, we’re going to straighten this
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
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.
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
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
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
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
You can buy like Erythritol and Xylitol blends,
you can buy like Monk Fruit and Erythritol
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.
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I’ll see you in the next video.