Artificial Sweeteners: Monk Fruit, Stevia, Erythritol & Xylitol – Dr. Berg
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Published 2018-06-03
Find out how to enjoy dessert while still in ketosis with these 4 keto-friendly sugar substitutes.
0:00 Introduction: Keto sweetener
0:20 Xylitol as a sugar substitute
0:41 How to use stevia
0:52 How to use monk fruit
1:12 How to use erythritol
1:48 Xylitol gum and ketosis
2:01 Avoid this sugar substitute
2:20 Will sugar alcohols cause a digestive problem?
In this video, we’re going to take a look at 4 alternative sweeteners that are 100% keto-friendly: monk fruit, stevia, erythritol, and xylitol.
Monk fruit, stevia, and erythritol all have a 0 glycemic index, so they will not increase insulin.
Xylitol has a glycemic index of 30, so it’s very low, but it can still cause a small insulin spike. Xylitol is a popular sugar substitute because it tastes just like sugar. Look for non-GMO, birch bark-derived xylitol. Xylitol chewing gum is a popular option because it won't kick you out of ketosis!
Stevia is a good sweetener alternative that can be added to flavored water or carbonated water to make a sweet drink or soda. Although it has an aftertaste, it’s good in certain recipes.
Monk fruit is very sweet, so you don’t need much. It’s very similar to stevia, and does have a bit of an aftertaste.
Erythritol has a cold, sweet taste. It’s often made from GMO corn, so always look for non-GMO erythritol.
Erythritol and xylitol are sugar alcohols, monk fruit is a type of fruit, and stevia comes from a plant. These keto-friendly alternative sweeteners are not artificial! Avoid aspartame and other artificial sweeteners.
Erythritol and xylitol have the potential to cause digestive upset, gas, and laxative effects if consumed in large amounts. If you’re only consuming small amounts of these sugar alcohols, you shouldn’t have any issues.
Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching! I hope you’ll try these keto sweeteners so that you can enjoy a sweet treat while still in ketosis. I’ll see you in the next video
All Comments (21)
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This man is keeping the doctor bills low. God bless this man.
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The only problem with this channel is.... its tooooo informative! Everything Dr Berg talk, is short, sweet and on point! You feel obligated to watch every single video! Awesome channel!
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Monk fruit actually gets its sweetness from the anti-oxidants the fruit provides. So I'm thinking Monk Fruit may be the healthiest choice of the four.
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Xylitol i get from birch water sap I tap in early spring. My nordic ancestors does this, the term was phrased as "strengthing the marrow" after a long winter. Pine needle tea is also popular in the region. Minty but high in vitamin c
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We made homemade nutella with monk fruit and it was better than the original Nutella! Buy hazelnuts, roast them, puree them with chocolate powde, salt and monk fruit and Bam amazing KETO nutella!! Yummm
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No matter what I look up on You tube...there you are Dr.berg!
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I have found xylitol to be the culprit in causing digestive upset in my clients. I LOVE Lakanto brand because they combine non-GMO erythritol with cancer-fighting monkfruit to make all sorts of sweetening products!
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My body doesn't tolerate Erythritol at all--my reactions (I can't speak for anyone else) are much worse than what he mentioned. I've used Stevia for a few years but recently I ordered some golden Monkfruit and I'm so glad! To me it doesn't taste as sweet as sugar but so far it's perfectly digestible and nothing's better than that :-) Hope it stays that way.
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Erythritol: I was relying on this heavily for my sweet tooth on keto, but I overdid it. I was putting loads of it in my iced teas and drinking them all day long. As a result, I got sick on it: stomach ache, diarrhea, severe headache and fatigue. I also was having trouble getting my fasting blood sugar under 122. I had to do an elimination diet to figure out the problem was erythritol. Since giving up erythritol and using only Stevia, I'm no longer sick like I was and my fasting blood sugar is at 101 now. Just thought I'd let people know, don't overdo it on erythritol, as Dr. Berg said here.
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I love the information here and how you explain the benefits and effects of using each sweetener.
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Doctor, thank you so much for sharing your videos with us. I cannot express how thankful I am for your honesty and your help.
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I really like you Dr. Berg. Your videos have been so educational, interesting and helpful! Please keep up the great work you are doing!
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I love the Monk Fruit/Erythritol combo! It's expensive, but tastes 99% like sugar.
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This is precisely the video i needed to see. Been having problems with intermittent fasting and what kicks me out lately. This will solve some of that. Thx!
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Dr Berg has a video for everything I search for. This man is a blessing
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Animal lovers: please be careful if you use xylitol - it’s fatal for pets!! It’s already in some foods (and chewing gums)…… so check ingredients if you share with your pets. My dog almost didn’t make it after getting into my purse and eating some gum. No more xylitol in my home!
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Finally I've been waiting for this vid for ages!
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Thank you so much for doing this video. My husband recently made keto cookies with monk fruit and was worried I messed up on my keto program. Glad to know monk fruit won’t increase insulin.
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Thank you for keeping your videos short, informative and to the point. I recently came across Monk Fruit sweetener and Erythritol at Ross and wanted to look into them prior to purchase. Did a little bit of research and couldn't wait to get them. Now, I run across this video and clicked so fast. Lol Thank you for caring. I love you for all that you're doing to help us. 🙏🏾
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I just got my 90 year old dad to add monkfruit to his coffee instead of sugar. He realized on his own that he was the only one in the house consuming all of the sugar. I told him sugar was as bad as smoking. I can't believe he switched.... Hey, better late then never. :)
