I haven’t held one of these for a couple years because they’re veeeeery time consuming , but my ladies had such insane progress with my last one so I...
2018 BIKINI IRON 6 MONTH GLUTE GROW CHALLENGE 🍑
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The LOW DOWN on artificial sweeteners ! Which is ok? Which is not in terms of weight loss?
June 20, 2017
Most people that start a keto diet plan find that they have some intense cravings for sugar in the beginning, but will dissipate after a few weeks. Even the seasoned low carber will tell you that they have cravings every once in a while, sometimes burning inside them so deep they want to give up to temptation. That’s where sweeteners come in, where you can make or bake things you usually can’t eat.
Of course, you will have to watch out because most things that say “carb free” actually still contain carbs. Make sure you take the net carbs of any impacting sweetener into consideration when tracking your macros.
As a general rule of thumb, it’s always best to try to avoid sweeteners in the beginning. They’re well known to cause cravings and some may stall your progress with over-use. Stay strict and try to only occasionally consume sweet treats when you are on a low carb diet.
Types of Sweeteners: In general, there are a few classifications of sweeteners. There are natural sweeteners, sugar alcohols, and synthetic sweeteners(or artificial sweeteners). There are a few others that aren’t exactly classified in these categories (like glycerin based sweeteners) but they are quite uncommon and rarely used, so we’ll skip going over them.
For a ketogenic diet, I personally suggest sticking with erythritol and stevia (or a blend) because they are both naturally occurring, don’t cause blood sugar or insulin spikes, and sweeten just perfectly. When used in combination, they seem to cancel out the aftertaste that each has, and work like a charm.
When you purchase sweeteners, make sure to take a look at the ingredients on the packaging. You normally want the pure sweetener, rather than having fillers such as maltodextrin, dextrose, or polydextrose which can cause spikes in blood sugars. Fillers can also add unnecessary carbs to your sweeteners, so it’s best to stay away.
Below we’ll look at the most common of all the different types of sweeteners we encounter, and which are the best to choose.
What is GI? Beside each sweetener’s name, you will see “GI” and then a number. This refers to the Glycemic Index, which measures how much your blood sugar is raised by a certain food. Many sweeteners are 0 GI, meaning they don’t raise blood sugar. The baseline is insulin, which measures up at 100. Typically you want to use the sweeteners that are lowest in GI, but may find it more beneficial (taste wise) to use a mixture.
Below you’ll find an overview of our list and their respective glycemic index, carbs, and calorie counts. If you scroll to the bottom of the page, you’ll find more on sweeteners you must avoid on a low carb ketogenic diet.