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Best and Worst Keto Sweeteners

September 2, 2019

as you probably know by now one of the
main pillars of a ketogenic diet is avoiding nearly all sugars and carbs
keeping our carb macro super low is what allows our bodies to trigger ketosis and
start rapidly burning fat as an energy source but for those who are new to a
low-carb diet fighting sugar cravings is one of the trickiest parts of the
journey after all the standard American diet is loaded with carbs and sugars
from fruit and granola at breakfast to soda at lunch to ice cream after dinner
overcoming that sugar craving is possible it just takes a few weeks of
commitment it’s especially important during the beginning to avoid sugars and
sweets as giving in can only fuel your cravings further but even after you come
out on the other side of sugar cravings you might still experience the urge for
something sweet from time to time thanks to a handful of ketogenic friendly
sweeteners there are ways to create tasty treats for yourself to enjoy on
special occasions first let’s look at the different kinds of sweeteners which
generally fall into a few different classifications there are natural
sweeteners often derived from plants sugar alcohols and synthetic or
artificial sweeteners each kind of sweetener usually contains some level of
carbs calories and the ability to affect your blood sugar levels on the ruled me
blog post titled the best and worst low carb sweeteners you’ll find a chart that
breaks down all this info including each sweeteners GI number an important bit of
data GI refers to glycemic index a way to measure how much foods raise your
blood sugar we urge you to use sweeteners with the lowest GI though many on
keto find the best success flavor-wise with the blend when it comes to keto
friendly sweeteners we prefer to stick with stevia and erythritol or a blend of
the two both are naturally occurring
don’t cause blood sugar or insulin spikes and have a nice flavor though
some people complain of an aftertaste from using stevia or erythritol on
their own when combined each one seems to cancel out the aftertaste of the
other both only contain 5 calories per 100 gram serving and both have a 0 GI
number stevia comes from an herb that is commonly known as the sugar leaf the
extract is nutrient free and because of its sweet flavor without the detrimental
effects of sugar it has become pretty popular over the past few years
you can find it in liquid or crystallized form in many supermarkets
and natural food stores in some studies stevia has been shown to slightly reduce
blood pressure and lower blood glucose and insulin levels in diabetics and has
had great results in animal testing for anti-inflammatory purposes we generally
recommend purchasing liquid stevia which is raw powdered stevia mixed with a
solution that keeps a pure powdered stevia is often mixed with other
sweeteners that can contain hidden carbs erythritol is a sugar alcohol found
in fruits and vegetables and the commercial varieties are usually
extracted from corn it’s an appropriate sweetener for a keto diet because it
doesn’t affect blood sugar or insulin levels and contains very few calories
xylitol is a sugar alcohol that is not nutrient-dense taste similar to sugar
and has been found to aid with dental health
however it’s closely tied to stomach discomfort and lethal for dogs Allulose
is a natural low calorie sweetener made up of simple sugars that are entirely
excreted from the body without being metabolized at all it’s important to
know that the long-term effects of allulose on the microbiome are not yet
known but currently the FDA states that it is generally recognized as safe with
any sweetener product labeled low or no carb it’s still important to look at the
ingredients on the packaging your goal is to
purchase the purest sweetener and avoid products that contain fillers like maltodextran dextrose and poly dextrose which can spike blood sugar and sometimes
contain unnecessary carbs many products that claim to be sugar-free have
ingredients that don’t technically constitute a sugar but still have a
large glycemic index such as malitol because of current food labeling laws in
the United States a lot of products are permitted to calculate these out of the
net carb counts and can really add up as secret carbs typical sugars especially
high fructose corn syrup white sugar coconut sugar fruit juice maple syrup
honey and agave should all be avoided they all contain extremely high levels
of carbohydrates and high GI numbers and spike the blood levels in insulin just
one tablespoon of honey contains 17 grams of carbs over half of your daily
allotment find the best alternative keto friendly sweetener for your taste and
turn to it instead when you want to make or bake a treat you don’t have to give
up desserts like ice cream brownies pudding muffins and cookies if you have
the right tools on hand to help keep the carbs at a minimum for more info on keto
ingredients delicious recipes encouraging testimonials and more
explore your resource for following a ketogenic diet

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  • Reply to be or not to be January 26, 2019 at 7:14 pm

    god made better than man made

  • Reply Stephan Blake January 26, 2019 at 7:38 pm

    Random side question, what's her name?

  • Reply Himlayan January 26, 2019 at 8:43 pm

    Couldn't stand Stevia or Erythritol, but the blends do taste a bit better. Taste-wise, sucralose has been working really well for me.

  • Reply Cyndi Wouldntulike2know January 26, 2019 at 9:28 pm

    I use Pyure. It is an organic Stevia blend and it the best I've tasted.

  • Reply Patty LeVasseur January 26, 2019 at 11:37 pm

    i got a question … i know radishes are quite peppery when eaten raw…. but some ppl on keto or vegan cook them and i have read it is a subsitute for potatoes.. and have a slight sweet taste to them…..what is your research on radishes????????

  • Reply Jesse Gentry January 26, 2019 at 11:47 pm

    Thanks for keeping the public informed. A lot of us don't know where to get the true source. Job well done.

  • Reply Rach Kate January 27, 2019 at 1:25 am


  • Reply Sally May January 27, 2019 at 2:05 am

    Great video, thanks

  • Reply Citroen2cv January 27, 2019 at 6:40 pm

    Constructive criticism: I love RuledMe, but in the recent videos the intros are just too long and slow — narrating what we already know if we've come to this channel. Anyone clicking on this is looking for what the title says, and 5 minutes is too long.

  • Reply Tamson Darland January 28, 2019 at 4:45 pm

    Is truvia powder high on glycemic level? What brand is 100% stevia? What brand is 100% eurthrytol? Thank you for wondering information. God Bless You. Tamson💚💜💙💛❤💛💙💚💜❤

  • Reply Heidi January 29, 2019 at 2:16 am

    I would like to know more about how to avoid the cooling effect that happens when baking. I have to figure out how to bake something that we can enjoy. I usually use Swerve and stevia glycerite thinking that those will balance each other but I have been unsuccessful. I have tried cookies and brownies.

  • Reply Rocky1115 January 29, 2019 at 7:17 am

    She's so beautiful… She's like that teacher you had in high school that made it hard to learn from because you go lost in her eyes.

  • Reply Ev January 31, 2019 at 11:59 pm

    What about Bocha-Sweet? It comes from very low-carb pumpkins. I have heard that it's the best tasting, but I am waiting to hear back about whether or not there are any stomach upset issues w/ it like there are w/ some others.

  • Reply Steve Mascella February 4, 2019 at 4:14 am

    Thanks for info. I'll try the first two sugar substitute and see which works for me.

  • Reply Matthew z February 4, 2019 at 9:41 pm

    Is sugar twin ok on keto it has dextrose? I'm on my way to work and want to use this in my coffee thank you folks.

  • Reply jamboo jet February 8, 2019 at 7:36 pm

    Can i eat dark chocolates?

  • Reply c.V.g team February 9, 2019 at 6:34 pm

    Is that mean that I can take the blend of erythritol And stevia together at same product And I Will​ ​keep in keto??? Answer please??

  • Reply Andromeda February 18, 2019 at 7:18 pm

    Sucralose says 0-80 what is that suppose to mean? I use mostly stevia but for my homemade yogurt I use sucralose because stevia is an antibiotic and I don't want it to kill my yogurt probiotics!!

  • Reply Samuel Sabo February 19, 2019 at 9:48 pm

    Ive been using stevia for quite some time now and still couldn’t manage to get use to the aftertaste, gotta get myself some erythritol then

  • Reply Maryan February 21, 2019 at 7:54 am

    This is the best video about sugar!!!!

  • Reply Kava77 March 5, 2019 at 9:17 pm

    Raw Honey should be on top of the healthy list…

  • Reply braindead brocolli March 7, 2019 at 11:35 pm

    Im using saccharine is it good

  • Reply KC William March 8, 2019 at 12:26 am

    Just avoid sweeteners all together. Substitutions ruin most diets and are usually more expensive. Have a pallet that remains used to the sweetness of sugar can also cause your diet to fail. Instead, avoid all artificial sweeteners (btw crystalized sugar is just as processed as leaf sugars) and enjoy food for the way it should taste.

  • Reply madammim March 8, 2019 at 1:36 am

    dr berg and dr berry said any sweet taste triggers an insulin spike. stevia included, so maybe use it only at meals when insulin goes up anyway,

  • Reply J D March 8, 2019 at 6:27 pm

    The 2 criticisms made about xylitol: yes it is lethal to dogs, but causes stomach comfort only in higher amounts raw (~50-65 grams).

  • Reply MagnetFist March 11, 2019 at 10:22 pm

    I don't consider ketogenic "sweeteners" to be a proper part of the Keto diet. I keep away from anything close to a soft drink, pastry, ice cream, etc.

  • Reply Scorpio Life March 14, 2019 at 2:36 am

    I use Monk Sugar. I like it.

  • Reply Simon Keel March 14, 2019 at 10:49 pm

    Zevia really seems to have their ratio down well, I don't really get much of an aftertaste from it. I still think that there might be some negative effects to drinking it if you drink it a lot. I know stevia extracts and tinctures definitely have a bad aftertaste on my palette though.

  • Reply contingent exe March 27, 2019 at 12:21 am

    I bought jerky cause I thought it was keto friendly..

    It had 7 grams of sugar 😭

  • Reply ImWatchingYew March 28, 2019 at 1:30 am

    There is only one sugar that taste just like REAL SUGAR….Bocha Sweets (Japanese Squash)….. I can finally make ice cream without after taste….

  • Reply GFX WRAPS March 29, 2019 at 7:42 am

    Monk fruit extract is amazing.

  • Reply Starnisha Perkins April 1, 2019 at 2:24 pm

    What do you guys recommend for sweetening iced coffee? I tries torani and it aint it! 🤢😆

  • Reply moonucky hellen April 2, 2019 at 1:28 am

    There is nothing compared to real sugar brown or white…well maybe honey but only real sugar tastes great

  • Reply Let It Roll April 3, 2019 at 11:13 am

    Monkfruit is wonderful in taste and 0 carb grams, but is fairly spendy.

  • Reply marguerite s April 7, 2019 at 9:22 pm

    The FDA people still believe in that organization? Why haven’t they’ve banned corn syrup? It’s harmful yet they don’t care

  • Reply Jessica Davis April 8, 2019 at 6:09 pm

    I just learned I was using a Stevia powder that’s main ingredient was Maltodextrin 😫😫😫😫 I was basically eating sugar 🤦🏻‍♀️

  • Reply Janet Kraft April 10, 2019 at 10:54 am

    Is Truvia Keto friendly?

  • Reply chick chick April 10, 2019 at 12:03 pm

    What about dry stevia leaves?

  • Reply Chris Young April 10, 2019 at 1:46 pm

    Can you post a link to the table you showed in the video? I've looked for it on the site but can't find it.

  • Reply barry weber April 13, 2019 at 10:40 pm

    Great video. Thanks for the knowledge.

  • Reply John Gault Productions April 16, 2019 at 3:30 am

    For the poor people out there. 😳 I just grabbed and pocketed a nice handful of free Stevia 100% Natural packets made by Splenda @ 7-11 with my coffee to go. 🤪 Ingredients on package say (in order): Erythritol, Stevia Leaf Extract.

  • Reply Marcio Moerbeck April 20, 2019 at 9:53 pm

    excellent video!

  • Reply F H97 April 21, 2019 at 8:34 pm

    So which brand do i buy?😭

  • Reply Scooter Magee April 24, 2019 at 11:25 pm

    I read the Sweeteners page on your website several times to get a full immersions the subject. WOW, thank you for this. I even shared with my family. Thank you 🙏

  • Reply da_shotgunnerr April 26, 2019 at 3:36 pm

    So sucralose is fine?

  • Reply Stuart Pierce April 27, 2019 at 1:27 am

    Thanks for video!!!! thanks Jennifer 😄

  • Reply POWER & WILL April 30, 2019 at 3:15 am

    Stevia would be nice if it was pure. Read labels they mix it with other simple sugars

  • Reply nousheen tabassum ahona May 5, 2019 at 6:53 am

    What about honey

  • Reply NivitaUSA May 9, 2019 at 4:12 pm

    FOR THE LOVE OF GOD PLEASE WRITE IN YOUR DESCRIPTION THE LIST YOU ARE MENTIONING. The year is 2019 and is time consuming to go back and forward to write the info.

  • Reply J Shysterr May 16, 2019 at 4:47 pm

    Unusual negative reactions when starting Keto might not be because keto but your reaction to certain artificial sweeteners. I found that I get a sore throat from Stevia. My first instinct was to blame Keto but then I realized my thoat pain only came when I had stevia. It took a while for me to realize this because I was always having spenda and Equal before I went Keto and I've never had food sensitivity before. I Googled 'sore throat from Stevia" and a plethora of articles on stevia side effects showed up one of which is frequent urination (which could actually be a good thing to prevent kidney damage) and dizziness which I have both of. I'm kinda of relieved that it wasn't keto but at the same time, now I have to find an alternative to stevia and erythrotol. I cant live without sweetening my tea and coffee.

  • Reply J Shysterr May 16, 2019 at 4:53 pm

    Why is date sugar not keto when the label says it has no carbs? total or net, when Monk fruit has 1 gram or more yet is keto?

  • Reply J Shysterr May 16, 2019 at 4:54 pm

    funny how i'm Immune to poison ivy yet Stevia gives me a rash.

  • Reply odys odys May 18, 2019 at 6:07 pm


  • Reply Art Valla May 23, 2019 at 4:13 pm

    Sucralose GL is 0-80 with 0 carbs… what is up with that.

  • Reply sAnJ sHoW TiMe May 24, 2019 at 12:13 pm

    What about Sucralose used in Whey Protein supplements?

  • Reply Ateezy May 26, 2019 at 1:09 am

    How about Monk Fruit? Great Video!

  • Reply D Robinson May 27, 2019 at 1:53 am

    I think Stevia tastes like crap. It has a strange after taste to it. Kind of bitter.

  • Reply Great News May 29, 2019 at 5:46 am

    Zevia Root Beer sweetened only with Stevia raised my glucose from 87 to 122 in 45 minutes tonight. No wonder I am not getting into ketosis!

  • Reply Luis Incorvaya June 3, 2019 at 12:00 am

    you all need to check as well if you are on sweeteners for diet and weight loss some make it harder to lose weight then actually just drinking something with sugar

  • Reply Nonya Bigness June 6, 2019 at 7:32 pm

    2:12 I’m confused I read that Stevia has 0 calories?…4:29 agave is low glycemic. Where can I find the information which states agave is High glycemic?? that’s the first time hearing that. I’m insulin resistant and I’ve been using agave for years… I’d seriously like to read where that information is written?

  • Reply Wissam Alafandi June 10, 2019 at 7:49 am

    is it safe to use glycerol for sweetening ?

  • Reply Cathryn P June 10, 2019 at 6:21 pm

    All the sugar alcohols such as erythritol and xylitol were problematic for me as I have SIBO, these sweeteners only making it worse. 95% of people with IBS have SIBO and don't even know it. If you have SIBO, watch Dr. Dan Pompas you tube videos to heal the problem.

  • Reply silkmaze June 15, 2019 at 9:49 pm

    Thank you very much for this video. It answered a number of questions I had. (10 weeks on keto and lost 11kg)

  • Reply Andreas Baglamopektis June 16, 2019 at 10:52 am

    Although I am currently successful in losing weight with Keto, using stevia recently has certainly increased my cravings and hunger. I feel that insulin may in fact increase. This sensation is not imaginary, i have noticed it repeatedly.

  • Reply Ajesh Joe Savio June 16, 2019 at 11:35 am

    Mam is there any side effects using stevia????
    Drops or powder which is good?

  • Reply sdelama June 16, 2019 at 9:07 pm

    I don't now why but I have tried Stevia and don't find it sweet at all. No matter how much or how little I've used.

  • Reply Davbroo21 June 19, 2019 at 4:40 pm


  • Reply Diane Shelley July 1, 2019 at 6:52 pm

    The swerve is the absolute best. No bitter after taste. The stevia is horrible, cant stand the bitter after taste.

  • Reply Arshad Shaikh July 2, 2019 at 9:15 am

    can you recommend which cheese & cream we can use in keto. There are so many falours in market in Carrefour.

  • Reply Ahmad Lafi July 2, 2019 at 8:06 pm

    I use sugar, it tastes exactly like sugar.

  • Reply slamberger July 13, 2019 at 4:41 pm

    have monkfish ,it taste sweet.

  • Reply thelma figueroa July 19, 2019 at 6:46 pm

    ruled me is a women i thought it was a man when i was watching those dessert recipes

  • Reply Abran Eys July 20, 2019 at 8:12 am

    I used liquid stevia and is terrible.

  • Reply Ralph Vincent Sulibit July 22, 2019 at 8:01 am

    im using LinaAlta stevia from the PH

  • Reply Cristy Lloyd July 22, 2019 at 2:42 pm

    I am wondering about taking granulated sugar subs and making powdered sugar. I have found several that call for corn starch. Is it necessary? Could you use Psyllium Husk or Xanthan Gum
    instead of Corn starch? Is it a one to one if so?

  • Reply Fade July 22, 2019 at 7:34 pm

    The graph you mentioned used sucralose from the brand Splenda, which has maltodextrin. Sucralose actually has a 0 GI.

  • Reply Rick Manning July 26, 2019 at 7:28 pm

    Small correction
    It’s maltitol not malitol

  • Reply Texanboiii July 27, 2019 at 12:11 am

    How dare you defy the food laws 👀 keep up the great work!

  • Reply Dr K. July 28, 2019 at 7:32 am

    American diets aren't even overloaded with sugar… Its worse than that. Its high fructose corn syrup. The body doesn't even recognize it as a sugar. So hello type 2 diabetes.

  • Reply Dr K. July 28, 2019 at 7:36 am

    If you really don't like licorice, that's why so many don't care for stevia. But you've also got to know, sugar substitutes in liquid form are sugar free, however once its made to a powder, it can add carbs and sugar. The powder used to make the sugar sub is what you need to keep an eye on. And if you're diabetic, check your glucose, if it doesn't raise my blood sugar, that doesn't mean it won't raise yours

  • Reply Ahmad Qaddori July 28, 2019 at 12:04 pm

    My erythritol shows zero calories but 100% carbohydrates , I am confused , I can not give up drinking tea ,I need a sweetner that is good for Keto diet I need to drink tea without breaking my keto diet

  • Reply Cleared Hot July 30, 2019 at 3:02 pm

    Doesn't matter which one, they all taste like "medicine….nasty medicine. You can't fake sugar.

  • Reply Daniela B August 2, 2019 at 11:18 pm

    Can I eat tagatose in a keto diet?

  • Reply Inquisitive One August 3, 2019 at 8:14 pm

    How do you rate Swerve connection sugar?

  • Reply nano retro August 4, 2019 at 4:36 am

    I stopped using all artificial sweeteners because they seem to cause oily skin and face bumps.

  • Reply always rely on Allah August 5, 2019 at 8:21 am

    Helo mam are we allow to eat dates pls tel

  • Reply Survival Instinct August 5, 2019 at 3:41 pm

    is maltitol ok?

  • Reply you0nlylivetwice August 6, 2019 at 1:23 am

    So you take away honey but cookies and ice cream are okay, well that is a pretty messed up kind of diet

  • Reply Adelina Merrill August 8, 2019 at 10:29 pm

    2:36 start of list explaination.

  • Reply Hei Di August 12, 2019 at 5:42 pm

    Thank you for all the effort 🙂 have an important question.. What about using diet sugar thats made from Stevia? is that ok? I couldnt find any of the sweetners u talked about n my country except for stevia which is rare here and doesnt even taste good 🙁
    the one I have is Candrel:

  • Reply confident talk August 17, 2019 at 9:59 pm

    What do you think about Canderel tablets? Please, reply.

  • Reply eatabetterpie August 21, 2019 at 2:52 pm

    Xylitol ? Spike blood sugar isn’t it?

  • Reply .period August 22, 2019 at 7:07 pm

    Coconut sugar is bad!?

  • Reply Pepe Delos Pobres August 22, 2019 at 10:46 pm

    I see you commented on, or ‘liked’ some comments that mentioned Sweve. However, I don’t see where Swerve is mentioned in the video.
    What does think of Swerve?
    Where does it rank?

  • Reply Nuran B August 23, 2019 at 8:57 am

    Is stevia with potassium sorbate and ascorbic acid safe to use?

  • Reply Hermanopepe August 23, 2019 at 9:52 pm

    What about Swerve?
    Use it, or steer clear?

  • Reply Clever Burton August 24, 2019 at 6:14 am

    I find stevia very bitter. I bought it, used it once then chucked it in the bin and it was never cheap

  • Reply Sandra Satterfield August 27, 2019 at 5:50 pm

    I love splenda natural!
    The best in my opinion.
    2 tablespoons acv
    2 tablespoons lemon juice
    30 oz water
    1 packet spenda natural

  • Reply kid pro quo September 2, 2019 at 2:48 am

    Thought i had my sweet tooth fix figured out with sugar free popsickles from wally mart. Didnt look too closely at label. Double fisting those things like they were gonna stop makin them tomorrow. 13 grams of carbs per. Couldnt figure out why i was blowin up like a xmas wino. How the hell do jamb 13 into a sugar free popsickle?

  • Reply yef412 September 2, 2019 at 4:29 am

    I am still not sure which sweetener is the best for diabetics. I was told that monkfruit is good but I watch these videos and there are too many choices. A lot have bulk bags of almond or coconut flour, the husk thickener and make sure u put this sugar with that sugar or it will taste bitter. Is there no simple solution for diabetics? Which sugar is best for the diabetic, be it for baking or otherwise? Thank you.

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