Keto Diet Tip: How Artificial Sweeteners Affect Ketosis- Thomas DeLauer

Keto Diet Tip: How Artificial Sweeteners Affect Ketosis- Thomas DeLauer

Keto Diet Tip: How Artificial Sweeteners Affect Ketosis- Thomas DeLauer

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I wholeheartedly understand that when you’re on a keto diet it’s super tough to get away from the sweets at least at first so a lot of times it’s a very very easy to find ourselves just reaching for something artificial something that gives us that little bit of a crutch if you’re someone that has a sweet tooth to begin with it can be really difficult to break that oay and totally rip the band-aid off when it comes to going keto so what I want to do in this video is I want to help you understand how artificial sweeteners affect the ketogenic diet but I don’t just want to talk about artificial sweeteners I want to talk about artificial sweeteners I want to talk about sugar alcohols and I want to talk about natural sweeteners because they all have a slightly different process within the body and they all affect ketosis in a slightly different way so I figure if I put this out here you can make your own educated decision but I do want to say first and foremost before we get into any of the science or any of the physiology that when it comes down to artificial sweeteners so much of it is psychological okay so much of the reason that we even reach for those sweet treats is simply because our bodies are still adjusted to it but more so because we think we need it and a lot of times we refer to these artificial sweeteners as almost a form of methadone okay it’s like something like you’re just giving yourself a little bit of that sweetness to get you through this transition period and when you’re going into keto one of the things that I will say is that in the very beginning if you have to use some artificial sweeteners to get you through that gray area that’s totally fine but after a certain period of time you’re not going to need them your taste buds are gonna change your cravings are gonna change your insulin response is gonna change you’ll find that you’ll only need those sweet things if you continue to eat those sweet things okay now that’s out of the way let’s get to the science so the first thing I want to talk about are artificial sweeteners okay we’re talking about the saccharine things like sweet and low we’re talking about Splenda sucralose we’re talking about aspartame we’re talking about things like equal little blue packets and the things that are in diet sodas and stuff like that so first off artificial sweeteners like this are totally synthetic okay there’s no actual bioidentical process within the body they’re totally synthetic and they are regulated by the FDA so the FDA does look at them to see if they’re safe or not but that doesn’t always mean that are truly safe okay so what we want to look at is how these sweeteners affect you in a ketogenic diet now mainly we have found that artificial sweeteners don’t have a response with blood glucose or instant so that would lead us to believe that they’re relatively safe to use on Quito now safe is a relative term right I’m not saying that they’re safe for long-term use but by and large they’re not gonna really affect your ketone levels however what we are finding is that super-low s– is so close to sucrose we’re talking about Splenda here then it does have an effect well let’s talk about saccharin for one second let’s talk about equal for one second there was a study that was published in the journal epilepsia that took a look at test subjects that were on the ketogenic diet because they were epileptic so this means super therapeutic processes of ketosis we’re talking like very very high fat very low protein to where it would be very important to make sure that carbs are aligned properly on what they found is that these epileptic subjects did not get kicked out of ketosis when they used saccharin okay so that does tell us that when it’s a bonafide artificial sweetener there shouldn’t be a digestive response that elicits that blood glucose spike and an insulin spike therefore telling us is that it’s ultimately safe but it doesn’t really stop there like I mentioned before sucralose is considered an artificial sweetener because what they’ve done with sucralose is they’ve taken a sucrose molecule which is sugar and they’ve added chlorine to it to make it sucralose now it’s so close to being sucrose that we’re finding that Splenda does cause an insulin response it does cause a small glucose spike well one of the things that we have to factor in is that when you consume Splenda you’re usually having a good amount so does that are sweetened with Splenda have quite a bit when we’re making baked keto Goods and we’re adding Splenda – oh we’re adding quite a bit so even though it doesn’t have the same response of sugar you are having a blood glucose response and an insulin response which could kick you out of ketosis and even if it doesn’t kick you out of keto it’s slowing down your fat loss it’s slowing down the function of those ketones now all this being said we know good bad and ugly about how they respond with blood glucose but let’s look at what all of these do to the brain really quick see all artificial sweeteners are what are called excitotoxin what that means is that excitotoxin trigger the influx of calcium into the brain which kills off our brain cells it kills off neurons it triggers a lot of what is called excess glutamate we have gaba we have glutamate in our brain they balance each other out when we have too much glutamate we are in an exit Ori state by that we mean we are in this excited state we have a lot of calcium and a lot of free radicals flowing through our brain therefore killing off brain cells so we’re finding that artificial sweetener use over long term can definitely affect your memory can definitely affect your cognitive function and even contribute to Alzheimer’s and dementia so that doesn’t sound scary now but when you start thinking about the short-term effects with memory loss it hits home quite a bit now let’s step over to sugar alcohols for a second because I think you know enough about artificial sweeteners to determine whether they belong in your life or not so sugar alcohols are a little different sugar alcohols are usually derived from plants and they usually have their sweetness through a variety of different mechanisms within the body but the main thing that makes them different from artificial sweeteners is that they’re not chemically derived and they don’t digest at all so even though they’re not chemical they still don’t digest and it’s simply because they’re usually plant fibers that are hard to break down so what happens is even though they have a sweet taste as they hit your tongue when it goes through your digestive system they go into your small intestine and your large intestine and they just kind of sit there undigested and what that means is that your body has to draw a lot of water in to try to break them down this process of drawing water in is called passive diffusion and although it’s a good thing to help eliminate these plant fibers it does cause the plant fibers to sit there kind of stewing in water for a bit causing them to rot cussing them to ferment and causing an influx of bacteria within your gut that’s why sometimes when you use sugar alcohols like isomalt maltitol things like that you get a little bit bloated sometimes a lot bloated and you get kind of gassy now if that isn’t bad enough what ends up happening is that you end up having this change in your gut biome you’ve caused so much excess bacteria so much excess gas that it starts skewing the ratio of good and bad bacteria so after a while if you do this too much you can throw off your gut biome now what about being safe for keto technically they’re perfectly fine for keto you shouldn’ta listen any kind of blood glucose response you shouldn’t elicit much of an insulin response but once again when you start using these plant fibers too much you do throw things off and you throw off your gut bacteria which when people do for extended periods of time they find any metabolize fats and carbs different so I’ve talked to a lot of people that have been using erythritol or sugar alcohols for a long period of time and they never had a blood glucose or insulin response in the beginning but after months and years of using them suddenly they start to respond to them they start to have an insulin spike and they start to get kicked out of keto so what is happening is your body is adjusting to the sweetness of these things coming in and it’s starting to change how it looks at them so it can start to cause a little bit of a blood glucose response so in short try to just go easy on those now let’s talk about the natural sweeteners for a second okay we need to talk about stevia when you talk about monk fruit honey agave all those things let me get the easy ones out of the way honey agave any of those things even like dill Chetty which is apple nectar date nectar anything like that those are all in no go on keto okay those are going to kick you out of ketosis they definitely have cards in them they definitely trigger an insulin response they definitely spike your blood glucose you don’t need to have those in the equation at all but the two that I really want to address here stevia and monk fruit stevia is still really awesome okay you have these things called glycosides these stevia glycosides and what happens is they trigger this response within your body is actually really powerful as an antibacterial not only as stevia sweet but it also has a very powerful benefit within the body however once again I guess we have to look at the bad side too we are starting to see studies now that stevia may start to trigger a blood glucose response over time now here’s what’s going on though when we look at stevia stevia is a sweet plant okay it’s concentrated extracts a sweet sweet plant so it still triggers a little bit of this digestive response to the fact that it’s sweet so that’s probably what’s happening then when we look at monk fruit on the contrary monk fruit isn’t really a sweet plant what monk fruit does is it actually triggers this illusion of a sweet response so whereas stevia is just ultra sweet but just a tiny amount monk fruit kind of tricks the body into something sweet so we’re seeing less of a glucose response and less of a metabolic response from monk fruit than we are from stevia now I know I did Steve Ian’s a lot of my videos and I put it in my recipes and things like that but that doesn’t mean that you need to be using it all day every day a little bit’s not going to hurt you but if you’re someone that absolutely needs to have the sweetness in your diet constantly you might want to start looking at monk fruit a little bit more okay it’s gonna be something that’s a little bit easier on your body but as with all things in the world of Health we might very well find in a couple of years that monk fruit listens an insulin response too we have to look at this with a grain of salt and realize that no matter what we do there’s always going to be some science that conflicts so the bonafide truth is that when you’re on a ketogenic diet you need to do whatever you can to wean yourself off of the artificial sweeteners wean yourself off of the sugar alcohols and wean yourself off of even the natural sweeteners the fact is your taste buds will change you won’t need the sweet treats constantly you can get off the crutch and you can focus on changing your taste buds to something that really adapts to that ketogenic lifestyle as always you have ideas for future videos you know where to put them down in the comment section below and please don’t forget to subscribe don’t forget to turn on notifications so you can see whenever I post up a new video I’ll see you soon

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Keto Diet Tip: How Artificial Sweeteners Affect Ketosis- Thomas DeLauer

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Keto Diet Tip: How Artificial Sweeteners Affect Ketosis- Thomas DeLauer… I wholeheartedly understand that when you’re on a keto diet it’s super tough to get away from the sweets, at least at first. So a lot of times it’s a very, very easy to find ourselves just reaching for something artificial, something that gives us that little bit of a crutch. If you’re someone that has a sweet tooth to begin with, it can be really difficult to break that away and totally rip the band-aid off when it comes to going keto.

What I want to do in this video is I want to help you understand how artificial sweeteners affect the ketogenic diet. But I don’t just want to talk about artificial sweeteners, I want to talk about artificial sweeteners, I want to talk about sugar alcohols and I want to talk about natural sweeteners. Because they all have a slightly different process within the body and they all affect ketoses in a slightly different way.

So I figured if I put this out here you can make your own educated decision. But I do want to say, first and foremost, before we get into any of the science or any of the physiology, that when it comes down to artificial sweeteners, so much of it is psychological. Okay, so much of the reason that we even reach for those sweet treats is simply because our bodies are still adjusted to it, but more so because we think we need it. And a lot of times we were referred to these artificial sweeteners as almost a form of methadone. It’s like something like you’re just giving yourself a little bit of that sweetness to get you through this transition period.

When you’re going into keto, one of the things that I will say is that in the very beginning if you have to use some artificial sweeteners to get you through that gray area, that’s totally fine. But after a certain period of time you’re not going to need them. Your taste buds are going to change, your cravings are going to change, your insulin response is going to change and you’ll find that you’ll only need those sweet things if you continue to eat those sweet things. Okay. Now that’s out of the way, let’s get to the science.

So the first thing I want to talk about are the artificial sweeteners. We’re talking about the saccharine, things like Sweet’n Low, we’re talking about Splenda, Sucralose, we’re talking about Aspartane, we’re talking about things like Equal, little blue packets and the things that are in diet sodas and stuff like that. First off, artificial sweeteners like this are totally synthetic. There’s no actual bioidentical process within the body, they’re totally synthetic and they are regulated by the FDA. So the FDA does look at them to see if they’re “safe” or not, but that doesn’t always mean that they’re truly safe.

So what we want to look at is how these sweeteners affect you in a ketogenic diet. Now, mainly we have found that artificial sweeteners don’t have a response with blood glucose or insulin, so that would lead us to believe that they’re relatively safe to use on keto. Now, safe is a relative term, I’m not saying that they’re safe for long term use, but by and large they’re not going to really affect your ketone levels. However, what we are finding is that sucralose is so close to sucrose, we’re talking about Splenda here, that it does have an effect.

Well let’s talk about saccharine for one second and let’s talk about Equal for one second. There were a studies that was published in the journal Epilepsia that took a look at test subjects that were on a ketogenic diet because they were epileptic. So this means super therapeutic processes of ketoses. We’re talking like very, very high fat, very low protein to where it would be very important to make sure that carbs are aligned properly. Now what they’ve found is that these epileptic subjects did not get kicked out of the ketosis when they use saccharin. So that does tell us that when it’s a bonafide artificial sweetener, there shouldn’t be a digestive response that elicits that blood glucose spike and an insulin spike, therefore telling us that it’s ultimately safe.

References:
1) Artificial sweeteners ? a review. (n.d.). Retrieved from
2) Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levels. (n.d.). Retrieved from
3)
4) 3

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