Artificial sweeteners that won't spike insulin

#1

What are the best artifial sweeteners that won’t spike insulin?

(Katie the Quiche Scoffing Stick Ninja ) #2

This is a great video

(Ryan P) #3

Neat video, but it actually doesn’t tell us about Insulin.

For sweeteners that drop blood glucose from baseline, it’s possible it dropped because insulin rose.

#4

Erythritol is one of the main ones that doesn’t spike insulin because the body doesn’t know what to do with it, so it doesn’t get absorbed or metabolised and basically 100% of it gets passed via the urine.

And I think Allulose is another.

#5

Not a big deal, but from everything I’ve read up on Erythritol, it states that about 90% leaves through the urine. Only 10% goes into the colon.

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But it is the main one I use as well, mostly because it doesn’t have the after-taste Stevia or Truvia has. Though I have both of these as well, but also don’t use any of them much overall. Mostly if I make a Cheese Cake, etc.

(Robert C) #6

I would worry that the effect might be too individualized to answer for a particular person (i.e. even cookies drive some people’s insulin down and bananas drive some people’s insulin up seemingly without reason).

Personally, I stay away from all artificial sweeteners - they are not natural or processed and refined to super high concentrations - potentially in countries without good auditing of such things - so it is difficult to keep safe. Sellers are worried about taste only (for continued business and user ratings).

Say you could do an insulin test after selecting a sweetener and your insulin did not spike or even rise (and you like the taste) - great, right? But, was it a good idea to use one criteria for acceptance?

After four years of pounding down fat bombs made with that sweetener you might find out from some report that your gut issues have all-along been due to that sweetener’s effect on your gut microbiome.

On keto it is best to get sweet out of your life (except for the odd real fruit) - after 2 weeks you won’t miss it all.

(Allie) #7
(Janelle) #8

I’m not sure that’s true for everyone. Especially not after only two weeks. Not sure what the answer is (maybe some berries) but 8 weeks in and my husband will proclaim, “I just crave something sweet.” He never used sweeteners before but he loved his Starbucks Frappuccinos. I have always used a little sweetener and it never causes sugar or other cravings. Don’t know what it’s doing to sugar/insulin but mine was never elevated anyway.

#9

After more than a year and half, I go through on and off periods. There are times when I crave something sweet (recently discovered muffin cakes with erythrotil and other times when I make a dessert and forget to eat it halfway through (no one else in my house touches it since they are not keto). There are other times when a big bag of erythritol lasts months. I think you need to have the option so it is best to figure out which sweetner works but I do agree that this is not something you should have every day. I personally cannot stand Stevia to the point where I would rather have nothing

(Karen) #10

I use Splenda zero.

(Katie the Quiche Scoffing Stick Ninja ) #11

Allulose is one of the best ones to not raise insulin, sorry I meant to include that in my initial comment lol.

(Robert C) #12

Another option is to just use real sugar.
A cube is 2.3 grams of carbs and a teaspoon is 4.2.
So, a couple of teaspoons in/on something will still easily fit in the “keep under 20 grams” and it is a known safe substance at that low dose.

If you feel like it would trigger the need for more sweet then I would say sugar - along with all of the artificial sweeteners - are probably a bad idea (i.e. in this case you’re playing with and perpetuating something like an addiction which might end in stopping keto or overusing artificial sweeteners).

(Karen) #13

I think Rick is a big fan of that. Allulose cooks down to deep toffee

(Katie the Quiche Scoffing Stick Ninja ) #14

Apparently it’s one of the best types to use for caramelizing etc

(Karen) #15

Where do you find yours?

(Katie the Quiche Scoffing Stick Ninja ) #16

I haven’t actually bought it yet, I’m in Australia and even erythritol is hard to find. I will order some from amazon when im not so broke.

(Karen) #17

Not a huge Fan of erythritol. It generatessome minty coolness, When I eat it. It also tends to stay gritty.

(Katie the Quiche Scoffing Stick Ninja ) #18

So that’s the feeling at the back of my throat, lol

#19

If you do find Allulose in any Aussie stores let us know.

If you want Erythritol I bought a bag of it recently at the Nutrition Boss chain of stores.

#20

Woolworths sells a product called ‘Stevia Organic’ in a green tin but it’s mainly erythritol with a little stevia added - something they often do to improve the flavour profile.