Excessive sugar is harmful to your health. Because of this, companies have tried to find a profitable solution to this problem, and have created artificial sweeteners that resemble sugar, make foods more palatable, and don’t raise your blood sugar. This appeals to many diabetics and people who are trying to lose weight…which is a huge market in America.
Unsurprisingly a lot of these artificial sweeteners have harmful effects and may be WORSE than sugar. From experience, some low carb and sugar-free products raise my blood sugar levels just as much as real sugar, and don’t taste nearly as good.
In one study, they gave plain water to one group of mice, sugar water in another group, and artificial sweetened water in the third, and found after a week the groups getting the artificial sweeteners developed a marked intolerance to glucose. What they found was the artificial sweeteners (aspartame, Splenda, and Sweet N’ low) had a greater effect on the development of insulin resistance than real sugar!
After this mice study was done, the researcher did another study on the long-term effects of artificial sweeteners. In 381 non diabetic participants in the study, the researches found a correlation between the reported use of any kind of artificial sweetener and signs of glucose intolerance. The gut bacteria were also different, which has been suspected to be one of the causes of obesity.
In this article we are going to explore the worst sugar alternatives that you can eat on a keto diet.
Splenda is a zero-calorie sucralose-based product. Sucralose is made from a multi-step chemical process in which 3 hydrogen groups are replaced with chlorine atoms. Although advertised to low carb dieters and people watching their sugar levels, Splenda contains dextrose (another name for glucose) and also maltodextrin. This brings up the calorie content to 3.36 per gram! Sugar is 4 calories per gram…
Splenda is 400-700 times sweeter and doesn’t have a gross aftertaste like so many other artificial sweeteners.
It is good for baking, however, be warned that is very easy to over eat Splenda.
For those of you who are beginning or wondering why you are stalling on weight loss look no further than to the artificial sweetener you may be in digesting in your coffee… you know those three packets of splenda you put you your Americano .
Cons to Splenda
- Raised Blood Sugar- Although it has been said no to raise blood sugar, there have been studies showing that in obese individuals s it can raise blood sugar levels by 14% yet have no effect on average weight people
- Disrupted Gut Flora– A study found that sucralose has many negative effects on gut flora. Artificial sweeteners have been shown to increase the type of bacteria that promote weight gain and glucose intolerance. This is what stalled my weight stalled for many years, when I was following a low carb diet.
- No studies showing weight loss- Yup, Splenda has almost no benefit on weight loss, yet everyone seems to think it helps you lose weight. I find that when something is made with Splenda, or other artificial sweeteners, I think it is free game, and can eat all I want. Unfortunately, this is far from the truth.
#2 Aspartame A common question when starting the Keto diet is if you can drink diet soda.
The answer is no. Though it is low calorie and no carbs, this does not mean it is ketogenic promoting. In fact, it’s anti-ketogenic.
For some of the same reasons as Splenda, aspartame triggers certain hormones in the body which can cause weight gain and metabolic disruptions. If offsets homeostasis, causing disruption in the metabolism and alters the gut microbiome. There have been studies showing that disturbed gut flora may be one of the causes of obesity.
From experience, I find this true. I used to have an uncle who would drink diet coke every day, yet he was morbidly obese. I also find that many people who drink diet sodas are overweight, and I almost never see a thin person drinking the diet version. Or when I travel, diet soda is not very common yet the population is a lot thinner and healthier than in America.
I encourage you to think a little bit on the subject 🙂
Do not consume maltitol on a ketogenic diet. Erase from your mind that maltitol is even a viable option. Many sugar-free products are created from Maltitol, yet they are far from being ketogenic. These so called “sugar-free” products are often not low carb either!
In fact, they raise my blood sugar just as much as regular sugar and give me an upset stomach!
Maltitol is laxative in nature, does not taste good, as is almost as bad as sugar! Don’t fall for clever marketing thinking it will not destroy your efforts insidiously.
A final word
If you are beginning the keto diet, it is better to stay away from all sweeteners. Though this is hard in the beginning, as the weeks go by you will soon forget that artificial sweeteners are even an option, and a new better habit will be formed.
It’s important to get the correct information, stay away from naysayers, and stick to a formulated plan.
To sign up for the 30-day keto challenge and lose at least 20 pounds click here! Remember, it’s not just about losing weight, but also sustaining weight loss.
To get a guided program about the ketogenic diet, and more information in one single spot visit Healthful Pursuit