Artificial Sweeteners

(Jacquie) #1

I’m interested in hearing from folks who do not use any artificial sweeteners (AS’s) . When I first started keto over 2.5 years ago, I was AS and dairy free for over a year. Felt great! :slight_smile: As I read more and saw that many folks in the keto community used AS’s and dairy, I thought that I’d add AS’s and dairy, too. I was pre-diabetic and at goal weight when I started keto but keeping carbs low and watching protein gave me great FBG’s. I followed a strict protocol for testing stevia (SweetLeaf liquid) and Swerve, the only two AS’s that I used. Neither liquid stevia or Swerve raised my BG. I’d use them for a while in desserts and then stop and then start up again. Lately, I’ve used Swerve in a mousse and a cheesecake. Both are excellent recipes that folks who use AS’s rave about. I found both recipes tasted odd, so perhaps I’d detecting an AS aftertaste but more importantly, I’ve been feeling off when using AS’s. Hard to put my finger on it. My FBG’s are good (70’s- low 80’s). No other variables, except AS and dairy. I’ve noticed that when I use some dairy without sweeteners in a savoury dish, this doesn’t seem to be a problem. I may be lactose intolerant (23andMe thinks I may be but can’t say for sure), so I don’t eat that much dairy.

What’s been your experience with artificial sweeteners?

(Brad) #2

Swerve has a lingering after taste. Xylitol for me is the best non after taste AS I have found.

(Jacquie) #3

I’ve heard that about Xylitol but we have a dog, so I won’t have it in the house.

(Ashley Haddock) #4

I’ve used sweeteners since I started keto 15 months ago. I decided to cut them out this week as an experiment. I’m on day 6 and honestly can’t tell a difference in how I’m feeling. I’ve been stalled for over a month so part of the test is to see if they are affecting my weight loss.

Do you notice a negative reaction with one sweetener specific sweetener or both?

(Jacquie) #5

I’ve noticed I don’t feel well after both AS’s but mostly from Swerve. What’s ironic is that my FBG’s are fine with the AS’s but that’s not the whole story as I don’t feel good when I eat them. As long as BG’s are good, what could be wrong? :wink: Well, I’m seriously thinking of cutting then out completely because I know how go I feel without them. I think there are some folks here who don’t use AS’s at all. Definitely the ZC’ers don’t use them. Sugar was always my problem in the form of HD ice cream or good chocolate. I was fussy with my sugar. lol

(Ashley Haddock) #6

Oh definitely lots of keto people don’t use them. It’s worth noting just because they don’t raise your glucose levels doesn’t mean you’re not secreting insulin. I found this very interesting. You can find some info on that in @richard’s blog post here.

(Jacquie) #7

Thanks, Ashley. :slight_smile: When I was diagnosed pre-diabetic, I did this kind of testing with BG and used lots of strips as I wanted to know what foods might be ‘trouble’. I saw that too much protein would raise my BG but not right away. Sometimes the spike came a couple of hours later and it would take some time to return to baseline.

For those that are interested, here’s the protocol a friend gave me to test AS’s. It’s pretty strict and I think it’s safe to say stevia liquid and Swerve passed with flying colours.

'You’ll need to fast for at least 8 hours overnight before each morning you test. Avoid all Sugar Alcohols the 24 hours before you test.

After 3 days, you can get a Baseline Average (BA). If your 3 test numbers are more than 5 points apart, you must test for at least 10 days to get a good Baseline Average.

  1. Google “free blood glucose meter” and get one. There are dozens and it doesn’t matter which brand. When you get it, follow the instructions to calibrate it. (Note that finding a free one without an Rx can be difficult. You may simply want to buy and get it over with.)
  2. While waiting for your meter to arrive, purchase each Sugar Alcohol you’d like to test. You’ll want to test each Sugar Alcohol at least 3 days. Ideally, 5 days.

Once your Blood Glucose Meter arrives: Each morning before eating or drinking anything, test your Blood Glucose and record the numbers. After your testing period, average the numbers. This is your Baseline Average.

You can pause here. You don’t need to start the next set of steps immediately.

To test a Sugar Alcohol…

  1. Fast overnight at least 8 hours and avoid Sugar Alcohols the 24 hours before testing.
  2. After waking, test your Blood Glucose. You have a Baseline Average (BA) and this pre-test number should be close to the BA. If not, today is not a good day to test the Sugar Alcohol. Your pre-test number needs to be within 3 points of your Baseline Average.
  3. Once you’ve tested your Blood Glucose and recorded that number, take one dose (equivalent of a teaspoon) of the Sugar Alcohol. You can take it straight or with 4oz of plain water.
  4. Wait 2 hours and test your Blood Glucose again.

Do this for each Sugar Alcohol for at least 3 days. 5 days is ideal. The more days you test, the more accurate your numbers. Do not mix Sugar Alcohols. Test one at a time. Also remember that between Sugar Alcohol tests, you must avoid all Sugar Alcohols for a 24-hour period.

If the 2-hour test is LESS THAN 5 points higher than your Baseline Average, this Sugar Alcohol is neutral and you can subtract these carbs for net carbs.

If the 2-hour test is MORE THAN 5 points higher than your Baseline Average, this Sugar Alcohol is NOT neutral and you CANNOT subtract these carbs for net carbs.’

#8

I don’t use artificial sweeteners at all. They do affect me. The sweet taste on my tongue imitates sugar, which causes blood sugar swings. I’m not diabetic, nor pre diabetic…but, it influences my metabolism.

(Jacquie) #9

I was surprised when I tested the AS’s and fully expected to spike big time as I had consumed large amounts of sugar in the past. That’s why I used such a detailed testing protocol. I wonder if something else is going on that isn’t obvious.
FYI, when I learned to cook as a young teen, I started and focused on desserts. When I think back to what that fat/carb combo was doing to my metabolism at that age…not good, at all.

#10

I use Truvia in cooking but am ordering some straight Stevia leaf powder to try as would like to go as natural as poss. Truvia is not as good as sugar and I really find I have to be careful with the amount to avoid that nasty after taste. You lose the growing and some of the things sugar does to texture in cooking. It’s passable though for sure. I was reading in a cookbook that he uses inulin when he wants that browning like on top of a creme brûlée.

I don’t think I would risk Xylitol either plus it is hard to get hold of here anyway - maybe online.

I am addicted to Crack Zero but aspartame and AceK definitely give me headaches and are way more addictive to me than other sweeteners.

I need to use them all a lot less and have been taking usage right down. I have high hopes for a Stevia leaf and maybe inulin combo.

Oh and I tell you what else I use - molasses. I don’t use it much or often but it is a great way to get a toffee flavour with a minimal carb hit.

(Jacquie) #11

@Daisy I remember reading about your molasses trick and tucked it away. :slight_smile: I used Truvia way back but once I read about who makes it plus I could never get the taste to work for me, so I stopped using it.

#12

Yes. I would love to ditch it too. It is the only decent one here. The only other option is an aspartame blend and that is a definite no go. Hence the plan to try straight stevia leaf. I am ordering some powder from the UK. Reviews say it is a bit grim in drinks but fine in baking. Well I never sweeten drinks so sounds good to me. It is cheaper than the extracted stuff and unrefined so would be perfect.

(Jacquie) #13

I hope the stevia works for you. Stevia is tricky. Name a brand, some folks love it and others hate it. It’s so individual. SweatLeaf Sweet Drops tended to be the best for me when I used stevia.

#14

Yes but most are blended with something else no? I wanted to get just stevia and found this powdered leaf so it is a pile of green stuff!

#15

I don’t use any sweeteners–artificial or real. I am significantly weight reduced and have been maintaining for the past 8 years. One thing I’ve noticed is that my body seems to respond the same way to anything with a sweet taste–appetite stimulation and a desire for more sweets (I have a world-class sweet tooth).

So total abstinence works best for me. Awakening my sweets monster is never a good thing:-)

(Jacquie) #16

@Mare I totally identify with your ‘world-class sweet tooth’ and don’t need to awaken the sleeping giant. :wink: Nothing was ever too sweet. I’ve not had any AS’s for the last couple of days and I’ve decided to cut them out of my diet. I felt great when I was AS free for a year, so back I go. Could I really have good BG numbers when I test the AS’s individually but could they still be raising my insulin? I don’t know but I do know I feel better without them.

(Jacquie) #17

@Fiorella Did you test BG or you just knew what was happening based on how you felt? I thought my BG’s would spike, for sure, since I felt so off but they didn’t. Maybe insulin spiked but it’s not easy to get that tested here.

(Craig) #18

Wow. Would never have expected molasses to be ok.

Remember visiting the Bundaberg Rum distillery and looking into a massive pit of it and being taken aback by the strong, sweet smell. Almost got a cavity on the spot.

Daisy, just looked it up and is 75% carb.

Expect that you must use just the smallest dash?

(Jacquie) #19

I bet it’s very small indeed. :wink:

#20

I don’t test anything because I’m neither diabetic nor pre-diabetic, but I’m guessing that AS raise my insulin because I ‘react’ as I do when my insulin is high–i.e., hunger and incredible desire to eat.

I’ve ‘tested’ occasionally after being sweetener free for months, and I react the same every time.
Oddly, with total abstinence, I have no desire for sweets and find it fairly easy to abstain.