The role of artificial sweeteners during ketosis
Many people use sugar substitutes to help them cut out refined sugar when switching to a ketogenic diet. Most commercially available ketogenic products contain sugar substitutes, sugar alcohols, or functional fibers, and their ingredients vary considerably, resulting in different effects on blood sugar. Therefore, it's important to be aware of the characteristics and risks associated with different sugar substitutes.
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Sugar alcohols as sweeteners: high sweetness, varying effects
Most ketogenic products use sugar alcohols, including:
- Erythritol : Calories-free, virtually undigested, and with a glycemic index of zero. It tastes similar to sugar, but some people still consume it with monk fruit .
- Xylitol : has a high glycemic index (about 30 ) and tastes more like sugar.
- Glycerin : A sugar alcohol with a distinctly sweet taste and a glycemic index of zero.
Sugar alcohols can be used as a transitional option, but some people may experience edema, bloating, gastrointestinal discomfort or diarrhea, and may also affect the intestinal environment, so they should still be consumed in moderation.
Natural sugar-free sweeteners: Stevia and monk fruit
- Stevia : Sugar-free and low glycemic index, but products containing maltodextrin should be avoided. Maltodextrin has a higher glycemic index than glucose and is an ingredient to be avoided.
- Monk Fruit : Also contains no sugar, but is often mixed with sugar alcohols to enhance its flavor.
The Trap of Functional Fibers: Called Fibers, but with Effects Similar to Sugar
Some products incorporate "functional fibers" to improve texture, but their source and processing methods deserve attention:
- Corn Fiber
- Tapioca Fiber
- Dextrin
These fibers are highly processed and are relatively new, lacking long-term safety studies. Although some products are labeled "high fiber, low sugar," their actual carbohydrate content is not low and may still affect blood sugar and weight.
Artificial sweeteners and sugars that need to be avoided
Some ingredients that are marketed as " low sugar " or " ketogenic " should still be avoided:
- Isomalto-oligosaccharides : Although they are marketed as fiber, they have properties similar to glucose and can raise blood sugar levels.
- Maltitol : High glycemic index, similar to that of sugar.
- Agave Nectar (agave syrup) : High fructose content, which increases the burden on the liver.
- Coconut sugar and brown sugar are similar to granulated sugar and are not suitable as a ketogenic alternative.
How to choose sugar substitute products
Many keto snacks contain various sugar alcohols and fiber. While they can serve as an occasional sweet treat substitute, excessive consumption may lead to gastrointestinal discomfort or hinder weight management. It is recommended to pay attention to the ingredients, carbohydrate content per serving, and whether they contain high-glycemic ingredients.
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In conclusion, artificial sweeteners can help with the transition, but wise choices are needed.
Artificial sweeteners can provide an alternative during sugar withdrawal or the early stages of a ketogenic diet, but there are many types available, and some ingredients still affect blood sugar and gut health. When choosing sweeteners, prioritize those with transparent ingredients, low glycemic index, and simple processing, and use them sparingly and occasionally.
YouTube source: https://youtu.be/mOMH9GdkN0U
YouTube Column: Dr. Berg's Chinese Health Knowledge
