Simple Guide to Sweeteners on Keto - Best & Worst

[@PDXBeach]

0:32 acesulfame potassium (ace-K) 2:49 aspartame 4:34 sucralose 7:37 xylitol 9:26 monkfruit 11:01 stevia 12:39 erythritol 13:42 allulose

[@jameson95x]

Your goated!

[@TheRealAlove]

Thank you

[@ipsykd40]

Legend

[@jemstone1310]

Thank you

[@traceylennon1204]

Thank you!

[@maggieb4416]

For the longest, I had the most horrible stomach cramps & bloating. But as soon as I stopped using Splenda or Sucralose, it all stopped! 🙏🏼

[@msmichellemusic-35]

I am so glad someone finally talked about allulose. Best sweetener video I've seen.

[@steveorino3073]

One of the few legends on KZbin still going strong! You probably don’t know the impact you will have one day, thanks for all your work

[@ShinobiShaw]

I prefer Monkfruit over Stevia, taste is better, I only use them on keto and fasting otherwise I still use brown sugar which I consider a treat.

[@kh-wg9bt]

Just come back to this channel after a long time. I'm very impressed you've maintained high quality and useful content. Well deserved success! I just did a 5 day fast mimick. Probably overdid the sweeteners. Not sure I can do it without sugar free soda or ice pops after my veg in the evening. As long as I'm not chugging it all day I'm not too worried.

[@alanacreates]

Costco Alert: Was just at costco in Edmonton, AB, Canada! They now sell Lakanto Monkfruit! And it's on sale this week! Also found Crepinis egg wraps and cases of Milkadamia (also on sale) and Keto fat bombs! All items that Thomas has introduced us to, but I could never get in Canada! TY Thomas for showing us what to look for!

[@legendhavok1723]

I’ve been doin the same thing at Costco down in Lethbridge. Our Costco has had the Lakanto monk fruit for almost a year now, though only the white, not the golden which I’m still looking for. They also,occasionally get the “Love Good Fats” bars, and those keto fat bombs. I love the Kerrygold cheese also, but they don’t get the kerrygold butter. Bags of macadamia nuts are great too!

[@jameson95x]

Alana that’s awesome I wish my Costco had all those items

[@alanacreates]

@@legendhavok1723 indeed! Best price on macadamia nuts, brazil nuts, and pumpkin seeds! Will have to look for kerrygold cheese!!! Thanks for the tip! Thankfully safeway sells kerrygold butter!

[@legendhavok1723]

@@alanacreates really? I’ve never seen it down in Lethbridge, I’ll have to look again! I can find an organic butter at Superstore but it’s 7$ for half the size of regular butter that only costs 3.50

[@alanacreates]

@@legendhavok1723 Really! Been at safeway in Edmonton for more than a year. Same size as regular brick of butter... 6.99 though!

[@kritikajeffrine5274]

Thank god I have stopped consuming sugar and have managed to control the craving by eating pink salt.

[@toniwilliams2859]

An article on USA Today came out yesterday saying Erythritol is dangerous. Would you do an updated Guide to Sweeteners on Keto please?

[@ignas358]

Kobocha sweetener is a new sweetener derived from a special Japanese pumpkin-like plant that seems to have little to no effect on insulin (from insulin tests I’ve seen). It can be found in the sweetener Bochasweet. It’s a bit pricey, but it seems to be good so far, but I’d like to know more about what you think about this new sweetener.

[@Gaudyaesthetic]

Where can I buy?

[@ignas358]

@@Gaudyaesthetic Right now it seems to be just Amazon. Search for Bochasweet. SeriousKeto has a great video about it, and tested his blood sugar following consumption. It tastes a LOT like regular sugar without the cooling effect some sugar alcohols seem to have.

[@HaohmaruHL]

@@Gaudyaesthetic sounds like bullshit. Someone just went and made another brand name and no one can confirm it because it's "ooh, some exotic thing from across the globe". I live in japan and ne er heard of a sweetener made from kabocha

[@RichardDoesYouTube]

So funny. This is what I needed to know. This is EXACTLY where I'm at on my journey. Bless you (more)!

[@laflechefauteux2157]

Me too it’s crazy

[@patriciaandrews6803]

I really look forward to the video where you will be discussing Allulose. I just recently bought some and it is the closest tasting to sugar that I have found without an aftertaste. Thank you for your informational videos. I have learned alot from you.

[@ToddDolce]

Allulose MUST be consumed with caution. Bad gas and laxative effect is its biggest drawback.

[@manaftergodsheart]

I love Crispy Quest Bars as they also contain Allulose. I take a Quest Crispy Bar and cut it up into small pieces and then mix it with some Macadamia Nuts. That’s my go to theater candy. 💯

[@clivetaylor27]

Great call. I'm replacing sugar with allulose to get my whole family sugar free - ketogenic with hardly any adjustments (or fuss)

[@CarbageMan]

You might want to mix in a little monk fruit extract, as it's about 60% or 70% as strong as table sugar. Also, it never hurts to be conservative about it. Nevertheless, I think it's going to be my favorite sweetener-again, maybe balanced with monk fruit. It behaves almost exactly like table sugar.

[@foreveryoung2915patr]

The only problem I'm having using Allulose for the past couple months, is that I can't taste it at all in Hot stuff - like my Coffee, where I really need it!! It's good sprinkled on my berries & yogurt, though!

[@joebenson528]

@@CarbageMan ~5 drops of stevia will give it a nice boost saving you money.

[@CarbageMan]

@@joebenson528 It tends to make allulose wet.

[@joebenson528]

@@CarbageMan ?

[@alanacreates]

Thank you for always updating your education as you learn new information. You've always said in the past that stevia is good to go while fasting... now in this video, you share new info on why it may not be! Have to work on new fasting acv drinks and green tea with monkfruit I guess?

[@montycora]

I also thought about that. Not long ago he said he drank coffee with stevia while fasting and now... things have changed a bit apparently.

[@SPundekar]

Thanks for the video - just a note, you can get abundant of monk fruit drink in Asia especially South China and South East Asia. Most of the South Chinese family know this stuff and how to make use of them and you will find this in street grocery store, and cost RM1.50 per bottle. Good to know now it is in the list of diet food now.

[@aaronbailey23]

So glad you finally touched on allulose! Dr. Peter Attia has been praising it for a while now. Just waiting on some data on Bocha Sweet next.

[@roxannemendoza2132]

Thank you! I’m defiantly equal addict! 🙈NO WONDER SO MANY belly/yeast issues!! Throwing it all away TODAY 🤞🏻

[@GloryCarrier22]

You failed to mention the problem with granulated stevia; often times the thing used to granulate it is MALTODEXTRIN, which spikes your insulin and has a GI of around 120; one I was using only had 4% stevia, the most of it was maltodextrin; if having stevia have the liquid form or if you want powdered or granulated watch out for this bad practice which renders any good effect useless with it!!

[@CarbageMan]

*_IMO, this is one of your best videos._* I've been putting a tiny bit of pure monk fruit extract into my coffee, along with salt, to take the edge off (while fasting.) Monk fruit extract goes a long way. I've been conservative with my use of allulose, but may use it a lot in recipes going forward, particularly as it behaves much like table sugar. I use stevia and erythritol (particularly, blends of either and monk fruit) occasionally, along with food. I have to admit to drinking probably more Zevia than I should, and adding Lakanto to things during my eating window.

[@CarbageMan]

My other most favorite video is the one where you broke down magnesium supplements on the white board. Finally, I've combed through your videos that cover post-fast and after-workout meal choices to optimize that dietary moment.

[@yodamuppet]

This was probably the best breakdown of sweeteners I’ve seen. Excellent summary.

[@ronburr8712]

Which sweetener can I use in coffee on a fast?

[@trentonreynolds2607]

I'm trying to find a good PURE 100% monk fruit sweetener. I was upset with myself because I had been using "IN THE RAW" brand monk fruit sweetener and I didn't realize it was mostly Maltodextrin!! How do they get away with that while labeling it 0 calorie?? They have supposedly changed to to Erythritol now. But it's still mostly Erythritol. Why don't more companies make 100% monk fruit sweetener? I bought a bag from Amazon that was from "Bulk Supplements" brand, it was their Luo Han Guo monk fruit extract. It looked almost like baking cacao powder with the brown color. But boy does it taste nasty!! The sweetness is funky, then you get a terrible bitter after taste. I wish you did a video all about this. And also is it possible to do a 100% mogrosides monk fruit sweetener? Keep up the great work and thanks for all the education!!👍👍

[@Ch051]

Thomas, how about BochaSweet (kabocha extract)?

[@eguess6103]

I've been waiting on this too.

[@robertoperaza2683]

@Thomas DeLauer, thanks so much for all your videos, really appreciate your time and the great content, specially love that always "athletic point of view" something I could not find through other channels that major focus on the "medicine-scientific" side so now combining all together and thanks to you I think I've completed my "perfect circle" / Quick Question related to this video... What are your thoughts on -cinnamon-? Would you include it in the "natural sweetener " list? do you find it "approved" during the fasting period? / Specially I love it the stick version rather than the powder .Really appreciate your comments and expertise in advanced.

[@carolannwaddell6695]

I may be in the minority, but I've tried Stevia twice and had the worst anxiety and panic attacks of my life ( I'm 53). There are a couple of articles online about it. I found them after the fact. But I'm a fan of monkfruit and erythritol. Thanks for the video! Love the info!

[@lisar9738]

I started bleeding and got migraine headaches after eating stevia.

[@carolannwaddell6695]

@@lisar9738 That's terrible! 😟

[@neyson220293]

I've always known that stevia is kind of like Marmite in that either you love it or you hate it, but I never heard of such dramatic scenarios as headaches or bleeding?

[@thereseharrison7947]

I had a problem with sugar alcohols ( among other foods) and develop a histamine intolerances . I developed hives with migraine headaches but was doing well with weight loss. Now I’m doing a ton of research so I know exactly what I should and get the benefits of keto. Any advice?

[@rationalinquirer8795]

Bochasweet is the best and most healthy sweetener in my opinion. Natural, and low in anti nutrients. Expensive of course

[@wjglll340]

I make up a batch of 16oz Xylitol/ 12oz Erithritol/ 2 tsp Stevia and use it for everything. It is pretty smooth.

[@handsomegorgeous5072]

Good deal man you talked about Xylitol with this sweetner video 👍👍 thanks for the insight Thomas

[@mdh.3421]

Please talk about Inositol, it’s in many energy drinks. Does it create an insulin response? Does it stop ketosis?

[@wrgaddy]

Great video Thomas, just one request - bring back the white board please!

[@ahealthierkirk2558]

Magic Spoon which you endorse uses inulin and chicory root but in keto bread video those ingredients were on the bad list? I'm confused again about what is good and what is bad.

[@Davidsworldtravels]

That's bc he's gotta get paid

[@EliasLaird]

Great video as always.. i’ve been watching you for about a year now and i’ve used fasting/ keto cycling and i’ve gained 45 pounds of lean muscle mass.. but i’m asking if you can make a video on food dyes and their effect on the body/ brain

[@thiscordd8067]

What about chicory root? Seems to have only about 5% sugar and up to 71% fiber.

[@kimborders3816]

I use stevia drops in coffee and swerve in desserts

[@robertcampbell1307]

Is Whole Earth Sweetener with Stevia and Monk Fruit a good option?

[@74357175]

Wondering the same

[@thepoet456]

Probably a safer bet .. But almost anything sweet has an insulinogenic response on Keto .. We can’t out smart the evolution Body WILL release insulin

[@KETO.n.WRESTLING]

I can only use Swerve Keto Sweetener because it has the prebiotics. Every other Keto Sweetener causes me to have stomach issues and bloating

[@kateo2267]

Good and useful information, as always. Thanks.

[@boshrothman1882]

What is the best packaged keto blueberry muffin mix? Thank you

[@WTFwithU]

Hi I love all information. Any tip for Neuroendocrine tumors diet? I need help , Diet to Lower my now high Norepinephrine . Cause a rare tumors called Paraganglioma. Thanks

[@yuriart]

HI THOMAS i hope you and your family are well and in good health i want to thank you first for taking time out to educate us and guide us into a healthier lifestyle without asking for any compensation. out of all the sweeteners , stevia, erythritol and allulose seem to be the best. i am doing my best to follow the veto diet. i cook and do a lot of baking , as well as shakes that required to add a sweeter like sugar or honey. could you please advise on the best one to use on sweetening what i prepare? as well as which brands for each stevia, erythritol, allulose would you recommend i would greatly appreciate it thank you ps. i have a sweet tooth so i love my treats and shakes

[@mariogabriel4587]

What about Bochasweet ?

[@wampaswomps3975]

Stevia seems to make me feel weird after drinking it in my coffee. It’s like it increases my anxiety when mixed with caffeine or something. I already have low blood pressure and read that Stevia can lower it even more so maybe it’s got something to do with that.

[@jameson95x]

Stevia & erthrital is an interesting combo

[@allioop7531]

Super- Super great info!!! A necessary watch for those with Type Ii Diabetes or on the cusp of developing. Thanks again!!!!

[@steve1711]

Anything sweet makes me feel physically sick - guess I'm lucky.

[@CarlosCruz-kg1qb]

Wow... lucky you

[@cindyjones3216]

Chewing any kind of gum will make you gassy Thomas. As a nurse I can tell you this and it's why we don't allow post-OP patients to chew gum, especially if they had any type of abdominal surgery.

[@SkyZer0]

FYI, avoid Magic spoon. doesn't matter if they have 'cleaner' sweeteners or not; extremely palatable, yields almost 0 satiety, very easy to overeat. any "keto'fied" food is going to have this effect, unfortunately, which makes it no different (from that ***perspective***) vs. a packaged, hyper-palatable standard "american" diet food. this is my experience with magic spoon, though. plus it sticks to your teeth terribly. even if it's advertised as high protein, it doesn't feel that way. still easy to go overboard on your calories with a box of this stuff alone, like many other keto 'products'. just a friendly FYI as I said.

[@maycylee3650]

I agree! Magic Spoon is over hyped and costly for the amount you get. The quality is awful...styrofoam!

[@patrickhastings6421]

Allulose is definitely the best for my body!

[@littlevoice_11]

It would be lovely to have an updated low carb protein or keto bar review with these sweetener guidelines in mind. International products would be much appeciated, we don't all live in the USA to benefit from ThriveMarket 😊

[@lanlan9767]

Please Thomas reply to this comment when you made one of the first videos about sugar alcohols,you said something about how sugar alcohol ROT in the gut and damage gut lining so does that apply to erythritol?

[@ntd4711]

Much need sugar video in deed! Can you do a video on vegetarian keto meal plan?

[@susanabanana2024]

Do you have any info on PURECANE SWEETENERS; ESPECIALLY THEIR BROWN SUGAR BLEND? WHERE DOES IT FALL WITHIN THE glyciemic index? Plz help. How will this affect the insulin production?

[@venkataponnaganti]

Very conclusive. Thank you , Thomas DeLauer

[@CarbageMan]

I'd say yes, concise, but the science is never conclusive. There always seem to be new insights.

[@Lilly_on_paws1]

I'm liking the yacon syrup! Thomas I think you would be interested in looking into this one.

[@ninamarie8654]

Thank you so much for researching this information explains a lot. 👍

[@PandaLAG]

I'm keto & I like a protein shake in the am. I like the keto chow shakes- but they have sucralose in them - is there a way to counteract the neg gut biome?

[@ashleyharper584]

Really helpful information! Thank you.

[@ninab2093]

I love these sweetener videos. I’m trying to get off the Equal in my coffee - to me, it tastes the best. I’ve noticed that one of my favorite keto bloggers uses erythritol in combination with one called Bocha Sweet, or allulose to inhibit crystallization in items like faux sweetened condensed milk recipes or pecan pie. What is Bocha Sweet and how does it fit into these sweetener scenarios? And, when it comes to allulose, do you find that you need more of it? Thanks!

[@CarbageMan]

Allulose is about 60% or 70% as sweet as table sugar. Mixing in monk fruit extract is a good bet. Oddly, nobody seems to make a 1-to-1 mixture of the two quite yet.

[@tinasonger948]

Great information, very useful!

[@drrahulkhn]

I reviewed the sucralose study. It appears they used 5 mg per kg per day equivalent of human consumption. That for a 80 kg male will be 400 mg of sucralose. Sucralose is so sweet that we may consume 5 mg in 2 cups coffee per day. I don't think any human consumes 400 mg or close to that of sucralose. In other words mice were fed super high dose of sucralose so results cannot be extrapolated on human consumption. Of course if anyone is consuming that high amount results may be similar.

[@joebenson528]

Average levels of consumption have shown to be carcinogenic.

[@drrahulkhn]

@@joebenson528 please reference the study that showed this.. Thanks

[@SK-iv5jw]

Hi..i have come across a stevia brand which has sucralose and sorbitol as contents, how about that is it bad or not..?

[@HeatherRo]

In another video about making keto bulletproof coffee, Thomas suggested putting in a few drops of stevia to help fasting during the morning. I'm confused 🤔

[@russellewandowski843]

I have been seeing reports about erithritol having an undesirable affect within the bloodstream. Have you seen anything about this? It might be worthwhile looking into it if it is a genuine concern. I don't know what to believe at this point.

[@Alien_Highjinx]

Have you seen a product called WHOLE EARTH - it has both stevia & monk mixed together

[@stevenissenson484]

So I suffer from migraines and fake sugar is a huge trigger for me. What I've found is that only Monk Fruit and Allulose work for me.

[@artoflife109]

Same here. I used erytrythol yesterday and today I wojen up with sick feeling and migraine. I guess that happens because of leaky Gut that I have.

[@godslove1981]

Thomas you stated that the monk fruit sweetener does not spike insulin. But it does contain carbohydrates, so would it not create an insulin response??

[@KevinClein78]

This is one of the best videos on sugar I have come across. The only thing is I don’t understand why generally coconut sugar is not considered when comparing sugar. Other podcasts are also not including coconut sugar and I always wonder why!? Hmm. Anyhow love this video, thanks very much!!!!

[@autumnlawley9461]

Because coconut sugar is just sugar at the end of the day. Check out the sweetener video by mind over munch. She does a really good deep dive in different sweeteners

[@KevinClein78]

@@autumnlawley9461 thanks very much, very helpful! Much appreciated.

[@rootical_vincebassie5190]

Aspartame increases anxiety attacks for me. Not sure why, but it does

[@kayhoyt1615]

Can you address recent study on erythirtol and cardiovascular event risk in Nature article?

[@dividedwefall652]

Can you make a video on “Kitu” coffee to use during fast, before workout. Thank you 🙏. Thanks for all the research.🙂

[@Str1kr714]

So which is best for fasting purposes?

[@thebigmann81]

I been using monk fruit stevia erythritol blend

[@Gustavo-pp2pd]

Stevia = hungry and hypoglycemia for me. I feel so good with aspartame, like a nootropic. I dont understand this. Maybe phenylalanine increase dopamine?

[@Idleshot]

I seen almost all your videos but I haven't seen any videos talking about EQUAL, it has Dextrose with Maltodextrin, Aspartame and Acesulfame Potassium

[@rubenvargas3547]

There is Sucralose in Isopure whey protein, I just bought a lot of it. I also saw that you recommend ISOPURE, and you use it. So what is your opinion?

[@TeslaRules1856]

Monk Fruit is produced exclusively in China right ? That raises huge concerns. Stevia is made from the same family as ragweed and I have found allergic reactions to it. I have been trying "Swerve" which is a blend of Erythritol and Oligosaccharides. I dont know a ton about that last part other then its a Prebiotic fiber that is suppose to help your gut and also allows swerve to caramelize

[@johnbates582]

What bothers me is when a package says "Monk Fruit" and below in much smaller letters "with erythritol". But the truth is, it's practically all erythritol, and I can't even learn how much Monk Fruit is in it! How's that not lying?

[@lieselbergmeyer9964]

What’s your take on “Keto” or low carb food brands using tapioca starch? I see it frequently in things like magic spoon cereals, smart sweets, etc. could you touch on this? I though, it being related to cassava, that this would throw me out of ketosis, is this wrong?

[@glennmgibson]

Thanks. Great information.

[@Gabria87]

there's no monk fruit in uk where I live (not even on amazon!), what can I use instead? thanks

[@susancarriere4612]

What about Bocha Sweet??? That ones my favourite!

[@michaelhanes8214]

Thomas, in a prior video you mentioned Stevia was safe for fasting with coffee. Is this a change based on new info?

[@CarbageMan]

Sounds like it to me. Based on the latest I've heard, I put a dash of monk fruit extract along with sea salt in my coffee while fasting (because I can't drink it black.)

[@michaelhanes8214]

@@CarbageMan gotcha, thank you.

[@CarbageMan]

@@michaelhanes8214 Sure! Hope it goes well. This community is good at sharing and being as helpful as possible, on the whole.

[@DanielosVK]

Some things are not true here. Xylitol is not 60% sweet as sugar, it's 100%. Erythritol is 70% though

[@Johnny5477]

This is one of your best - thank you, sir.

[@soundasylumlive4421]

I have been using Splenda Monkfruit. It says ZERO calories, zero sugar but yet has 8g per serving of Carbs. I know carbs are essentially sugars and have to have calories. How can they label it this way?

[@salonsavy6476]

Lakanto monk fruit is the best 👍🤗

[@DemethVLK]

I will die on the Black Coffee hill

[@delishme2]

🤣🤣

[@eglyshernandezgarcia404]

Haha 😂

[@RunKnitCoffee]

Amen, internet stranger, Amen.

[@deemorris6747]

I only use stevia with my Apple cider vinegar drinks just a little is that ok my coffee is black no sweetener in it.

[@deedee67888]

Any idea of how much is too much sucralose? I use 4 drops a day, every day, in my 2 cups of tea. I doubt that's a lot, but there was no mention of amount. I can't tolerate stevia at all - yuck!

[@ThePoqe]

I heard that sugar alcohols contribute to inflammation in the body. Is that true?

[@sanamm1526]

You didn’t say if aspartame and sucralose are okay on keto?? Diet Coke has aspartame and water flavor has sucralose.. keto is hard without these. Will they kick me out of ketosis?

[@mtoka]

Can you compare or include xylin and xylitol?

[@crusader0204]

It's either monk fruit lakanto or allulose for me. Stevia powder is just nasty

[@kerryscorer9417]

Hey Thomas, great video as always it sure can get confusing with so many sweeteners 🥴. Was wondering if you could do a video on the Sirt food diet, any science/studies that support it or dont, pros/cons, recommendations, how to make it more low carb/keto friendly. Would sure like to hear your opinion. Thanks.

[@TheBlueCollarConservative]

Wife and I just switched from liquid monkfruit to allulose. To bad it's so frigging expensive.

[@NicE-jq3wv]

I approve of your switch! Liquid monkfish sounds dreadful! 😂

[@TheBlueCollarConservative]

@@NicE-jq3wv Thanks for pointing it my auto correct mistake. Where were you two months ago? Lololololol

[@alexhorvath5519]

This was soooo helpful! Thank you!!

[@MF9000]

Any recommended brand for allulose?

[@franciscoaguiar2120]

I use Thaumatin