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Dr. Sarah Hallberg: What are the best artificial sweeteners?


– Are some artificial
sweeteners better than others? Specifically what are the
benefits or the effects of saccharine or glycerine or
other artificial sweeteners like that? – So artificial sweeteners,
there are many different categories, if you will. There’s sugar alcohols, and
then there’s what we call the saccharine. These are the chemically created,
non-nutritive sweeteners. And so let’s talk about
sugar alcohols first. So sugar alcohols end in o-hol. You can always kind of pick
them up on a food label. xylitol, erythritol, neanotol, sorbitol, those are all examples of sugar alcohols, and they can all actually
impact blood sugar a little bit differently. And so it’s important if
you’re trying out a new sugar alcohol that you check
your blood sugar to see what the reaction is for you. But the ones that tend
to have the least impact by far on blood sugar, which is key here, are going to be xylitol
and potentially erythritol. Now with sugar alcohols,
especially in higher doses, people can tend to have some GI issues, so that’s another thing
to keep in mind as well. So experiment with them when
it comes to your blood sugar and your individual tolerance of them. But we tend to recommend a
lot of the sugar alcohols overall because of that,
and actually xylitol, let’s take a quick look at xylitol itself. And that is one of the
interesting things that people don’t realize is right now
everybody who’s watching this, Catherine and I, we’re
making xylitol right now. Our bodies make xylitol. So again, what we’re doing
is we’re ingesting something that we’re also making, and
so that’s one of the reasons that we recommend that. Our bodies are used to that. xylitol is found, erythritol
too, a lesser degree, naturally in fruits and even vegetables. So again, that’s high on
our recommendation list, but everybody needs to
check out their individual tolerance of them. Now the non-nutritive
sweeteners, those are ones that have no calories, and they
don’t by themselves have an impact on blood sugar. And that’s been shown in multiple studies. So let’s take a look at
Splenda, for example. Splenda doesn’t, over
a patient population, increase blood sugar. Once again I’ll always say
check your own individual blood sugar, but it tends
to not have an impact. That being said, it’s a
chemically created compound. So if you’re using something like Splenda, I would use it sparingly. And what you’ll notice with
these non-nutritive sweeteners is that in their liquid form
it’ll say no carbohydrates, no calories. But when you get them
in their powdered form, that’s a different story. Why? Because they had to add
something called bulking agents, which are carbohydrates, to
make them powdery so that you can use them for
example in baking recipes. So there’s a big difference
between the liquid forms of these and the powdered forms. And one other sweetener that
I’d like to draw attention to that is a non-nutritive
sweetener, but is little bit different is stevia. So stevia is just from a stevia plant. In other words, it’s
not chemically created. Now that being said, stevia
is available under many different names, and some
of these the stevia leaves are highly processed and some aren’t. So a good idea is if
you’re choosing stevia, you wanna take a look and
research what brand that you’re buying so that you can get
the least processed stevia. Or if you wanna be
completely natural about it, grow some stevia. Now stevia and utilized
straight from the plant can have a little bit
of licorice taste to it. Some people really enjoy
it, and for some people it makes it a little less tolerable. So those are my comments about sweeteners. Sugar alcohols, put them into
non-nutritive sweeteners, but the non-nutritive
sweeteners are different in a liquid form than they
are in a powdered form. And always when introducing
any kind of sweetener, check your blood sugar.

Randall Smitham

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14 COMMENTS

  1. Sherry Dee Posted on July 9, 2018 at 8:57 pm

    Do you have any current data on pure monk sweetener? It is in powder form. I don't think it comes on liquid. I have had very good results making whipped cream with it.

    Reply
  2. Akane Cortich Posted on July 10, 2018 at 9:46 am

    aspartame is fine, no worse than the others, and if it helps maintain your diet then it is the least of all evils. You face far greater danger from charring your meat – where acrylamide is know carcinogenic. I would never touch Stevia it is said to destroy the gut biome by one professor who ripped it apart in a lecture I saw.

    Reply
  3. Tad Denton Posted on July 10, 2018 at 10:34 pm

    Interesting about Xylitol. KetoConnect.net did a broad test (search on YouTube) of sweeteners and found a very high blood sugar response to that particular sugar alcohol. As in a 21 and 25% spike. Of course, that's just the two of them, but it was 100% of the two of them. Makes me want to try it myself, though I just use erythritol and don't really care about Xylitol.

    Also, would love to know your take on Monkfruit (Lakanto). I haven't gotten around to testing myself and clearly need to remind myself to do so.

    Love your work, Sarah!

    Reply
  4. Sama Sam Posted on May 2, 2019 at 3:54 pm

    Do u think u could give us a few replacements of artificial sweeteners like honey…

    Reply
  5. Hannah Banana_25 Posted on June 26, 2019 at 2:26 pm

    For anyone wondering how many sweeteners to consume in a day the average number of artificial sweetener packets a person should have per day is 1-23. I was curious about this and found the answer on www.ajc.com. So for drinks if you use 4 packets per drink that’s close to 6 drinks. But also keep in mind that Kool aids or Crystal Light flavored pitcher drinks, diet cola, and bottled drinks are flavored with artificial sweeteners that is probably close to the average amount of 23 packets. For me I think keeping it close to 8 packets a day is a better bet for health. Less is better

    Reply
  6. Liz Carol Posted on July 10, 2019 at 10:02 pm

    Thanks ladies!

    Reply
  7. Anna G Posted on July 11, 2019 at 4:03 am

    Artificial sweeteners are my favorite constipation relief! Taste the best too lol

    Reply
  8. Pratik Jaiswal Posted on July 24, 2019 at 10:02 pm

    bunch of bitches

    Reply
  9. Dr K. Posted on July 28, 2019 at 7:30 am

    The over processed stevia brand, is. Truvia

    Reply
  10. Will Ganness Posted on September 17, 2019 at 7:34 pm

    YOu are talking NONSENSE – Alcohol sugars are SUGARS and will have the highest impact (NOT THE LOWEST) on blood sugar. They dont have as much calories as sugar but its up there. Your whole take on "Bulking agents" and liquids is nonsense. If you use Aspartame and Sucralose in powerded form There is NO bulking agents unless you buy Splenda and Nutrasweet. Go on Amazon there are hundreds of powdered options for 100% product with no bulking agents.

    Reply
  11. DBL Posted on September 24, 2019 at 10:49 am

    I use Zensweet Monk Fruit Sweetener ordered on Amazon. Did not affect my blood sugar and had no strange taste like I would have with other sweeteners.

    Reply
  12. AiroSense Live Posted on September 28, 2019 at 10:08 am

    A fantastic video with very good information …Thank you doc.

    Reply
  13. No God But ONE Posted on October 2, 2019 at 8:20 am

    Sodium Sacchrim 100% safe?

    Reply
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