Sugar substitutes?

(Vladaar Malane) #1

Good Morning guys,

I am fan of sweets just like all others. However, reading Dr. Fung’s book the Obesity Code he goes on about how sugar substitutes like Stevia, etc. are actually worse than actual sugar. I’m sure not everyone has read that, or even agree with it. But I thought I would mention it so folks who might not be aware can research this. I see lots of recipes in here promoting sugar substitutes. Dr. Fung reason as to why they are worse, is that it causes you have a the sugar desire without fulfillment essentially and can start to cause cravings that will jack your weight loss up. Additionally, Aspartame and Stevia have been shown to raise insulin levels higher than table sugar. So, when I do have a recipe that says use a substitute and I really want it. I just use regular sugar, but not very much. Don’t know what your thoughts on this is, but being keto I eat so little sugar anyway, a little for a fat bomb or peanut butter cookies made with real peanut butter and no sugar added I think is fine.

Here’s a link to the study on artificial sweeteners in case someone wants to research. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2900484/

(Ethan) #2

I’d only believe a test that looked at a single variable: the sweetener. This one seems to include the sweetener in the rest of the meal. While the meal itself isn’t much varied, it still has some effect itself on insulin.

(Vladaar Malane) #3

I can tell you, that I had problems with cravings when I was eating fatbombs my wife made with stevia. Maybe I just had a bad week I don’t know, but stopped using stevia and doing good.

(Ethan) #4

I’d agree that avoiding sweet items is probably a good thing overall. However, I think the occasional Zevia or erythritol-sweetened treat (one or two times a week) isn’t going to do much harm to most.

#5

I have swerve and stevia drops in my pantry. They’re good and don’t cause any issues for me.

#6

I use Café al Fresco syrup everyday, and manage a blood sugar that never goes above 80. A possible 2 tablespoons a day in coffee and tea.

(Brian) #7

No issues here.

I think it’s an individual thing. Just because someone has negative juju using it doesn’t mean it’s bad juju for EVERYBODY.

Same with dairy. Same with nuts. Same with gluten. Find just about anyone who doesn’t get along with something and they often want to tell the whole world that no one should have any, ever, the end.

Dr Fung has his opinion. He’s entitled to it. It’s not universal.

(Vladaar Malane) #8

True, it maybe just on individual basis. But he does have a good point in that these type of sugar replacements been in diet sodas for decades and no weight loss solution there. If they really were solution, we could just put them in everything and no obesity epidemic?

Maybe it’s just a matter of not relying on them and using only in moderation?

(Meghan O'leary) #9

OIf you have a blood glucose monitor test yourself. Different non sugar sweeteners effect people differently. Check this video out that Keto Connect did on themselves and how they faired with different ones I’m going to try this test soon too:
Sugar substitutes and blood testing

(Ethan) #10

Sure, and I have also know many keto people (including myself in the past) who used these sweeteners HEAVILY and lost a ton of weight. It’s very individual. You cannot go wrong by not using them, but you may or may not do well if you do use them.

(Brian) #11

Thing is, they might not have seen a big change with the diet sodas because it came with the double biggie fries, mega bread sandwich and the apple pie.

I’m not a fan of soda nor a big fan of most artificial sweeteners. But I have to wonder if some of them get blamed for way more bad stuff than they’re responsible for.

(Vincent Hall) #12

No problems with my stevia here, no real rise after consumption or big dip below basline when I tested.
However, I am still movinh away from all things sweet, although somewhat slower than I might like perhaps.
\v/

(Jennifer Kleiman) #13

The issue with most artificial sweeteners isn’t whether they cause a blood glucose spike or insulin spike. Most people don’t have glucose reactions (aspartame & maltitol are bad tho). Frequent use over time has been shown to cause gut biome derangement in most people but it is a subtle effect and you won’t see it on a glucose meter, at least at first. The other issue is that they can cause cravings and metabolic derangement throwing off hunger signaling. Both issues need to be assessed on an individual basis, and are probably different depending on whether you’re eating the sweetener with a meal or not, and different depending on how often & how much you use, and vary by sweetener.

Personally I only use allulose, monk fruit & erythritol, & at most every other day and not in beverages (mostly). If I do run across stevia, sucralose or other sweeteners once in awhile I won’t flinch but I’m not a fan of the taste of stevia and am wary of other sweeteners triggering cravings or gut issues.

(Richard I Houghton) #14

I admit to being a sweet-loving person but I erased all “regular” sugars with Truvia, a stevia-erythritol mix. It is convenient to use and with good keto discipline otherwise, ended all cravings for sugary things. I use it in my Lemon Cheesecake cupcakes and in my decaf coffee. That’s about it. For you, I think that if it works, why not. It seems that you do not exceed your 20g per day of carbs so why not?

(Richard I Houghton) #15

I found a source for bulk Truvia that is way cheaper than Swerve. Both are mostly erythritol with some oligosaccharides (stevia). Truvia (not the Baking Blend which has cane sugar) was dropped from Walmart so I found a bulk source. It is only sold in cartons of 6-1.5-pound sacks for $48 plus shipping.

Per ounce costs:
Swerve 12 oz cost about $7.00
Truvia 12 oz (incl. shipping) is $5.16
Link to the source (opentip.com)