Alternative Sweeteners: Monk Fruit, Stevia, Erythritol & Xylitol – Dr. Berg

Summary

The video discusses alternative sweeteners for a ketogenic diet, highlighting the pros and cons of various sugar substitutes like erythritol, monk fruit, stevia, and sugar alcohols. It advises on avoiding certain additives like maltodextrin and functional fibers such as tapioca and corn fiber, which may have adverse health effects. The speaker also warns against artificial sweeteners like maltitol and agave nectar due to their high glycemic index or potential to harm the liver. Overall, the video suggests using these sweeteners sparingly, especially for transitioning off sugar or as an occasional treat.

Takeaways

• 🍫 Alternative sweeteners are better than regular sugar and should be used when transitioning to a ketogenic diet.
• 🍬 Sugar alcohols like erythritol and xylitol are popular sweeteners in keto products, with erythritol being a better choice due to its lower glycemic index.
• 🍈 Monk fruit and stevia are natural sweeteners that are zero on the glycemic index and often combined with other sweeteners to improve taste.
• ❌ Maltodextrin is a sugar alternative that should be avoided, as it has a high glycemic index and acts similarly to sugar.
• 💧 Sugar alcohols can cause side effects like bloating, fluid retention, and diarrhea if consumed in excess.
• 🍭 Artificial fibers like corn fiber and tapioca fiber, found in many keto products, are highly processed and should be avoided due to lack of safety data.
• 🥥 Allulose is a promising alternative sweetener, but should be consumed with caution as some studies suggest it behaves like sugar in the body.
• 🚫 Isomaltooligosaccharides (IMO), often marketed as a fiber and sweetener, are misleading and may act similarly to sugar.
• ⚠️ Be cautious of sugar alcohols like maltitol, which have a higher glycemic index and can raise blood sugar levels.
• 🥄 Coconut sugar, agave nectar, and honey are not significantly better than regular sugar and should be used sparingly.

Q & A

What are alternative sweeteners and why are they used on a ketogenic diet?

Alternative sweeteners are substitutes for regular sugar that are used to transition off sugar during a ketogenic diet. They are considered better than typical artificial sweeteners like aspartame. These sweeteners are used to satisfy sweet cravings without affecting ketosis.

What is Erythritol and why is it considered a better sweetener?

Erythritol is a sugar alcohol that is considered a better sweetener because it has virtually no calories, does not affect blood sugar levels, and has a zero glycemic index. It is often combined with other sweeteners like monk fruit to mimic sugar's taste.

What is the glycemic index of monk fruit and how does it compare to Erythritol?

Monk fruit has a glycemic index of zero, similar to Erythritol. It is extracted from a fruit and is combined with other sweeteners to make it taste like sugar. It is considered a good alternative because it does not raise blood sugar levels.

What is Stevia and why is it recommended in the script?

Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant. It is recommended because it is calorie-free and has a low glycemic index. However, it's important to ensure it does not contain maltodextrin, which can raise blood sugar levels.

Why should maltodextrin be avoided according to the transcript?

Maltodextrin should be avoided because, despite being classified as a starch, it behaves like sugar and has a glycemic index higher than glucose. It can contribute to blood sugar spikes and is often used deceptively to label products as sugar-free.

What are the potential side effects of consuming too much sugar alcohol?

Consuming too much sugar alcohol can cause fluid retention, bloating, and severe diarrhea. It can also potentially disrupt the microbiome and increase insulin levels, leading to persistent sugar cravings.

What is the issue with functional fibers like corn fiber and tapioca fiber according to the speaker?

The speaker is concerned about functional fibers like corn fiber and tapioca fiber because they are highly refined, lack long-term safety studies, and their processing is not transparent regarding whether they are non-GMO or organic. They are also produced by companies associated with ultra-processed foods.

Why is Allulose considered a sugar alcohol similar to glucose?

Allulose is considered similar to glucose because it has a chemical structure very close to sugar, but it is altered in a way that the body cannot absorb it, thus it does not affect blood sugar levels. However, it is cautioned against because it can mimic glucose's effects too closely.

What is the concern with Isomaltulose (Isomalto Oligosaccharides) as a sweetener?

Isomaltulose is a concern because, despite being marketed as a sugar-free, low-calorie prebiotic fiber sweetener, it acts very similarly to sugar in the body. Studies suggest it can mimic glucose closely, leading to weight gain and other issues, making it deceptive as a 'healthy' sweetener.

Why is maltol a sugar alcohol to be avoided?

Maltol is a sugar alcohol found in many sugar-free and diabetic candies. It is very high on the glycemic index, tastes like sugar, and can cause blood sugar levels to spike, making it unsuitable for those monitoring blood sugar.

What is the issue with agave nectar and coconut sugar as alternative sweeteners?

Agave nectar is high in fructose, which can overload the liver and increase the risk of a fatty liver. Coconut sugar is not much better than regular sugar as it is still high in glucose and fructose, despite being marketed as a healthier alternative.