Keto Friendly Sugar Substitute | Sweeteners To Use And Avoid

Keto Friendly Sugar Substitute | Sweeteners To Use And Avoid

August 5, 2019 3 By William Morgan


hey everybody it’s Denise back with
Keto With Denise and today we’re going
to talk about acceptable versus
unacceptable sweeteners on your Keto
journey I get asked this question more
than I can tell you from existing
clients and even new clients because
they’re wondering well what can I have
that sweet or how is it that you’re able
to bake these goods and make ice cream
even and enjoy it on your keto journey
this can’t be real
well actually it is because we’re going
to talk about those acceptable versus
unacceptable sweeteners and what makes
them acceptable versus unacceptable and
I’ll talk to you from this standpoint
you can certainly watch another video
that talks about the glycemic index
glycemic load and insulin index this is
how long or how quickly it takes for
your body to raise your insulin levels
or process the food and turn it into
sugar all of those indexes are what we
go by and there are some acceptable
natural sugars even that we use and
that’s why we’re going to talk about
them now so in the acceptable category
is something called inulin there’s a
brand out there called just like sugar
and it’s a sweetener when you’re talking
about these approved sweeteners by the
way you don’t need a lot of them table
sugar is totally different than these
sweeteners that are approved on your
keto planet you’re either tall we want
to make sure when we’re purchasing your
reggaeton that it says none and GMO
because there is a link back to corn but
there is a product that I use I’ve you
swerve as the ingredient ingredient for
things that I’m baking and even in
cooking because it’s great I’ve had no
problems with swerve granulated or even
the confectioner’s version of swerve
they work very well for me but I
recently started using monk fruit it’s
not that sweet but it works very well I
started baking things with monk fruit
and it’s just a different
consistency to me that I really really
like and I know a lot of people prefer
month fruit as well
stevia is great the thing about stevia
is that it does leave a little
aftertaste I’ve used stevia I use it
really sparingly and hot liquids that I
may take in and it’s really good for
that otherwise I don’t like the
aftertaste of stevia but the natural
plant base is very good and then there’s
IMO isomalt Oh Holly goes saccharides if
you can say that really quick it’s one
of the natural sweeteners it’s a sugar
fiber that you can use and you’ll find
that so matter of fact sperm is a
combination of eureka tall and IMO
xylitol you want to get that as non-gmo
too and xylitol is really sweet now I
tried xylitol personally and my body
doesn’t like it because some of these
sweeteners depending on how much you use
how much you consume it can cause
bloating and it can cause some GI
response if you will so I found myself
with xylitol saying ah not my my body is
not not good on that one because it
definitely had a response and then
there’s trivia which is a combination of
Arica tall and stevia so you can
experiment with any one of these I think
I’ve got a selection of all of these
except for a couple in my pantry even
now and I just experimenting I just used
the ingredients and baked things and I
haven’t had any catastrophic baking
experiences yet with any of the
sweeteners and certainly with my body as
well in terms of respondent because the
whole idea is to avoid and prevent
insulin resistance right to prevent the
spike in insulin and that’s what these
accept
sweeteners will do for example your
ether table has like a glycemic index of
1 and that glycemic index is from 0 to
100 when we talk about that I’ll just
fill it out here the glycemic index I
always want to put an X on the glycemic
index is 0 to 100 and that’s Eureka tall
is one month food is a zero so you know
it’s not causing a spike whereas regular
sugar is all the way over here somewhere
near 70 so you see there’s a huge
difference so let’s talk about those
unacceptable sweeteners right now mout
Oh dextran is the highest on the list
it’s like on the glycemic index it’s a
hundred to one 10 it’s off the chart
already so that’s something you’ll find
in a lot of your is it’s hidden in a lot
of foods but look at the ingredients
read your ingredient labels and if you
see this thing you don’t want especially
for the stuff that says sugar-free talks
sugar-free but has some hidden sugar in
it Splenda
we don’t want Splenda a combination of
dextran combination of mountain dextran
and sucralose so we’re going to say no
to Splenda and NutraSweet for all these
artificial sweeteners we’ve got a video
on artificial sweeteners and
understanding sugar sugar honey agave
coconut sugar dates sugar rice sugar all
of them cause a huge spike in insulin in
your glycemic index and converting that
sugar okay
stevia in the raw I was using stevia in
the raw early on and my Kido journey and
remember I always talked about read the
labels read the labels this is why
because the first ingredient in that
stevia is dextrose I don’t need that
that’s a form of sugar I don’t want that
in my sweetener so I had to stop using
that and then you’re just your broth
sugar
your molasses that’s your brown sugars
all those kinds of shit raw sugars you
want to avoid those as well they’re not
acceptable on your keto journey and
maltitol is another form of sugar these
are things that we want to absolutely
avoid because if you were to look up the
glycemic index on any of these you’re
gonna see them upward pass your word
fifty-five sixty seventy eighty and it
just keeps going higher and higher okay
so now you have a little insight about
the acceptable unacceptable sugars on
your keto journey thank you for watching
I’ll see you in the next video
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