hey everybody it's Denise back with Keto With Denise and today we're going
to talk about acceptable versus unacceptable sweeteners on your Keto
journey I get asked this question more than I can tell you from existing
clients and even new clients because they're wondering well what can I have
that sweet or how is it that you're able to bake these goods and make ice cream
even and enjoy it on your keto journey this can't be real
well actually it is because we're going to talk about those acceptable versus
unacceptable sweeteners and what makes them acceptable versus unacceptable and
I'll talk to you from this standpoint you can certainly watch another video
that talks about the glycemic index glycemic load and insulin index this is
how long or how quickly it takes for your body to raise your insulin levels
or process the food and turn it into sugar all of those indexes are what we
go by and there are some acceptable natural sugars even that we use and
that's why we're going to talk about them now so in the acceptable category
is something called inulin there's a brand out there called just like sugar
and it's a sweetener when you're talking about these approved sweeteners by the
way you don't need a lot of them table sugar is totally different than these
sweeteners that are approved on your keto planet you're either tall we want
to make sure when we're purchasing your reggaeton that it says none and GMO
because there is a link back to corn but there is a product that I use I've you
swerve as the ingredient ingredient for things that I'm baking and even in
cooking because it's great I've had no problems with swerve granulated or even
the confectioner's version of swerve they work very well for me but I
recently started using monk fruit it's not that sweet but it works very well I
started baking things with monk fruit and it's just a different
consistency to me that I really really like and I know a lot of people prefer
month fruit as well stevia is great the thing about stevia
is that it does leave a little aftertaste I've used stevia I use it
really sparingly and hot liquids that I may take in and it's really good for
that otherwise I don't like the aftertaste of stevia but the natural
plant base is very good and then there's IMO isomalt Oh Holly goes saccharides if
you can say that really quick it's one of the natural sweeteners it's a sugar
fiber that you can use and you'll find that so matter of fact sperm is a
combination of eureka tall and IMO xylitol you want to get that as non-gmo
too and xylitol is really sweet now I tried xylitol personally and my body
doesn't like it because some of these sweeteners depending on how much you use
how much you consume it can cause bloating and it can cause some GI
response if you will so I found myself with xylitol saying ah not my my body is
not not good on that one because it definitely had a response and then
there's trivia which is a combination of Arica tall and stevia so you can
experiment with any one of these I think I've got a selection of all of these
except for a couple in my pantry even now and I just experimenting I just used
the ingredients and baked things and I haven't had any catastrophic baking
experiences yet with any of the sweeteners and certainly with my body as
well in terms of respondent because the whole idea is to avoid and prevent
insulin resistance right to prevent the spike in insulin and that's what these
accept sweeteners will do for example your
ether table has like a glycemic index of 1 and that glycemic index is from 0 to
100 when we talk about that I'll just fill it out here the glycemic index I
always want to put an X on the glycemic index is 0 to 100 and that's Eureka tall
is one month food is a zero so you know it's not causing a spike whereas regular
sugar is all the way over here somewhere near 70 so you see there's a huge
difference so let's talk about those unacceptable sweeteners right now mout
Oh dextran is the highest on the list it's like on the glycemic index it's a
hundred to one 10 it's off the chart already so that's something you'll find
in a lot of your is it's hidden in a lot of foods but look at the ingredients
read your ingredient labels and if you see this thing you don't want especially
for the stuff that says sugar-free talks sugar-free but has some hidden sugar in
it Splenda we don't want Splenda a combination of
dextran combination of mountain dextran and sucralose so we're going to say no
to Splenda and NutraSweet for all these artificial sweeteners we've got a video
on artificial sweeteners and understanding sugar sugar honey agave
coconut sugar dates sugar rice sugar all of them cause a huge spike in insulin in
your glycemic index and converting that sugar okay
stevia in the raw I was using stevia in the raw early on and my Kido journey and
remember I always talked about read the labels read the labels this is why
because the first ingredient in that stevia is dextrose I don't need that
that's a form of sugar I don't want that in my sweetener so I had to stop using
that and then you're just your broth sugar
your molasses that's your brown sugars all those kinds of shit raw sugars you
want to avoid those as well they're not acceptable on your keto journey and
maltitol is another form of sugar these are things that we want to absolutely
avoid because if you were to look up the glycemic index on any of these you're
gonna see them upward pass your word fifty-five sixty seventy eighty and it
just keeps going higher and higher okay so now you have a little insight about
the acceptable unacceptable sugars on your keto journey thank you for watching
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