Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast1 Dec 2023

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

Let’s talk about alternative sweeteners. Trying alternative sweeteners when starting the ketogenic diet can make the transition much easier.

Notice I said alternative sweeteners and not artificial sweeteners. While alternative sweeteners aren’t completely natural, they are less artificial and less harmful than artificial sweeteners.

Keto snacks and desserts often have different kinds of alternative or artificial sweeteners. Trying keto snacks and keto desserts isn’t a bad thing, but it’s crucial to check the ingredients. Just because it’s labeled “keto” doesn’t make it healthy.

Out of all of the sweeteners, erythritol and xylitol* are two of the best. But it’s still better to only consume small amounts.

Monk fruit and stevia are also great options. However, with stevia, it’s important to make sure that the product doesn’t also contain maltodextrin. Maltodextrin is higher on the glycemic index than sugar. Maltitol, agave nectar, and functional fibers should also be avoided.

Including too much of these sugar alcohols (even the good ones) in your diet can cause bloating, fluid retention, diarrhea, and can upset the gut microbiome. They may also prevent you from getting rid of cravings.

I think sugar alternatives are great to help a person transition off of consuming sugar and for an occasional treat—but they shouldn’t be consumed on a regular basis.

*Pet owners should keep in mind that certain alternative sweeteners, like xylitol, can be highly toxic to animals. Sugar alternatives can be found in a wide range of products and may go by different names. It’s best to keep these types of products far out of reach from your pets.

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