What do we need to know about sugar-free sweeteners? And why is it that sugar-free does not always equal healthy? In this episode, I talk about the different types of sweeteners, what has and hasn’t been studied yet, and the overwhelming lack of evidence and knowledge out there about these substances.
Topics Discussed in this Episode:
- The different types of sugar-free sweeteners
- Artificial sweeteners
- Sugar alcohols: erythritol and xylitol
- Natural sugar-free sweeteners: stevia and monk fruit
- The pros and cons of consuming erythritol
- Studies involving sugar-free sweeteners
- Why sugar-free sweeteners are bad for you
- Why natural sweeteners are the better option
- Sugar alcohols, apart from erythritol, are known to cause GI upset because they remain undigested as they go through the gut.
- To make xylitol, they use a process called sugar hydrogenation, which uses a powdered nickel-aluminum alloy as a catalyst. Nickel is a known carcinogen and both contribute to heavy metal toxicity.
- Xylitol and erythritol are usually sourced from genetically-modified corn.
- Artificial sweeteners and sugar alcohols have no nutritional value.
- Erythritol can actually be used as a pesticide and food laced with erythritol is deadly to fruit flies.
- The best source of stevia is straight from the plant, but that is not approved for use in the US. The stevia that you are getting has to be processed or altered in some way.
- One of the best things about monk fruit is that it’s high in antioxidants, so you’re actually getting some nutritional value. And not only does it not raise blood sugar levels but it actually may help control blood sugar levels.
- A study has shown that both a sugar-sweetened beverage and a low-calorie sweetened beverage are associated with weight gain and increased risk of type 2 diabetes.
- Sugar-free sweeteners are so much more potent than traditional table sugar and naturally sweetened food like fruit. So consuming these kinds of foods even remotely regularly will dampen your palate.
- Rather than sugar-free sweeteners, the better option is to choose a small amount of a natural sweetener.
- Check the labels of foods that you’re consuming and see what kinds of sweeteners are used to make them sweet.
- Choose real food.
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“Fruit really does have a minor impact on your blood sugar. Because of the fiber and the water, it really is much lower than you think.”
“The key to being keto, the key to healing your body, and the key to being healthy long-term is to cut the amount of sweetness you’re having regardless of [where] it’s coming from.”
Resources mentioned in the show:
- Simple Keto Treats eBook –
- A study on low-calorie sweeteners
- A study on the effects of aspartame-, monk fruit-, stevia- and sucrose-sweetened beverages on postprandial glucose, insulin and energy intake
- Four Sigmatic – Use the code shawn and get 15% off your order.
- Care Of – Use the code and keto4women and get 25% off your first order.
More from Shawn Mynar:
The advice and opinions in The Keto For Women show are intended for informational purposes only and should not be taken as medical care or advice. Please always consult your medical professional for your specific health concerns.