Sucralose Is Bad For You When Heated
Like aspartame, this artificial sweetener is sensitive to heat.
Accordingly, one study suggests that sucralose can form dangerous polychlorinated compounds even at moderate temperatures.
It is also generally considered unstable at high temperatures .
Therefore, using sucralose or Splenda for baking might be a bad idea.
Sucralose Promotes Insulin Resistance And Diabetes
When consumed with carbohydrates, sucralose can lead to insulin resistance and weight gain .
Also, diet sodas, including those containing sucralose, may increase the risk of type 2 diabetes, according to a study published in the journal Diabetes Care .
Furthermore, the Atherosclerosis Risk in Communities Study showed that metabolic syndrome was 34 percent more common among light consumers .
Cut Net Carbs And Calories With These Great
When you embark on a keto diet, you must bid farewell to sugar. Sugar isnt a keto-friendly sweetener.
But giving up sugar can be tough, especially if you have a sweet tooth. How will you make Grandmas famous chocolate chip cookies now?
Dont worry, you have options. Allulose, monk fruit, stevia, and erythritol are all keto sweeteners that taste and bake like sugar, without the negative health impacts.
In fact, these low-carb sweeteners have health benefits. Youll feel good about eating your keto cookie.
Well cover allulose and the rest of the sweet keto gang in a moment. First, lets talk about what theyre replacing.
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- NIH Mulberry leaf extract decreases digestion and absorption of starch in healthy subjects-A randomized, placebo-controlled, crossover study https://pubmed.ncbi.nlm.nih.gov/28501729/
- American Diabetes Association February 3, 2007 Mitchell Mudra, Nacide Ercan-Fang, Litao Zhong, MD, PHD Julie Furne, and Michael Levitt, MD12Address correspondence and reprint requests to Michael Levitt, MD, Research Office, Minneapolis VAMC, 1 Veterans Dr., Minneapolis, MN 55414
- Journal of Drug and Food Analysis December 01, 2017
- BMC Administration of mulberry leaves maintains pancreatic -cell mass in obese/type 2 diabetes mellitus mouse model https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-020-02933-4
- IJBCP Assessment of Morus alba leaves extract for anti-psychotic effect in rats https://www.ijbcp.com/index.php/ijbcp/article/view/3587
- Nutritional Management of DiabetesA Critical Review Pramila Chaubey, … Ashish K. Singh, in Bioactive Food as Dietary Interventions for Diabetes , 2019
- Min-Jia Tan, Ji-Ming Ye, Nigel Turner, Cordula Hohnen-Behrens, Chang-Qiang Ke, Chun-Ping Tang, Tong Chen, Hans-Christoph Weiss, Ernst-Rudolf Gesing, Alex Rowland, David E. James, Yang Ye Antidiabetic Activities of Triterpenoids Isolated from Bitter Melon Associated with Activation of the AMPK Pathway Chemistry & Biology, Volume 15, Issue 5, 19 May 2008, Pages 520
- Life Science journal 2013
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Avoid High Fructose Corn Syrup
High fructose corn syrup is a sweetener thats highly processed and derived from corn. It became popular in the 70s when corn prices were low because of government subsidies. It contains simple sugar and fructose, which have been shown to have many negative health benefits.
Many studies have been done to compare HFCS and sugar, many of which show similar results. Theyre practically the same thing both very bad for us and should be avoided completely. Its been linked to obesity, type 2 diabetes, and heart disease.
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Sucralose And Cancer: Is There A Connection
Rumors have circulated that sucralose causes cancer, but the research is shaky. One of the landmark studies supporting this claim involved feeding rats an amount of artificial sweetener that no human would reasonably consume . Still, its not great news.
More viable studies linking sucralose and cancer show that exposing it to higher temperatures, along with glycerol , produced carcinogenic compounds known as chloropropanols . Baking or cooking with sucralose could be more risky than using it in cold or room temperature foods.
A small amount of sucralose every day may not greatly increase your risk for conditions like cancer however, it can still cause other side effects.
How Is Sucralose Made
Sucralose is made by changing the chemical structure of sugar. Portions of the sugar molecule are replaced with chlorine atoms, transforming the sugar into sucralose .
To make a 1:1 sugar substitute, the sucralose you find in stores also contains other additives, including maltodextrin and dextrose these are other names for sugar.
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The 6 Best Sweeteners On A Low
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Following a ketogenic diet involves cutting back on high-carb foods like starches, desserts and processed snacks.
This is essential to reaching a metabolic state called ketosis, which causes your body to begin breaking down fat stores instead of carbs to produce energy.
Ketosis also requires reducing sugar consumption, which can make it challenging to sweeten beverages, baked goods, sauces and dressings.
Fortunately, there are various low-carb sweeteners that you can enjoy.
Here are the 6 best sweeteners for a low-carb keto diet plus 6 you should avoid.
Why Should We Care If Its Artificial
Being artificial does not inherently make something good or bad there are plenty of natural things that are bad for us, too! but a big concern with artificial ingredients is that the time weve had to study them is limited.
Unlike natural foods that humans have been exposed to for thousands of years or at least centuries, most artificial ingredients today have only been around for a few years, or a few decades at best. Often, this isnt enough time to discover all the long-term side effects, if any.
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Most Popular Artificial Sweeteners For Keto
Splenda is the most popular and well-known sucralose-based sweetener. It is found everywhere and you can even buy it in a large canister containing over 20 ounces of sweetener.
Along with sucralose, there are artificial sweeteners made from other compounds and ingredients. Saccharin, aspartame, and acesulfame potassium are also popular. You may know these sweeteners under the brand names Sweetn Low, Equal, and Sweet One.
Keep in mind that these products may also possess negative side effects. These artificial sweeteners are FDA-approved. However, they have been linked to dizziness, headaches, and digestive problems.
The Qualities Of An Ideal Sweetener For The Keto Diet
How can we decipher the difference between keto-friendly sweeteners and a sugar-substitute we should avoid? In general, the best options will have these characteristics:
- Has either no effect or a positive effect on insulin levels, blood sugar levels, and other biomarkers .
- Causes no side effects for you when consumed at reasonable doses.
- Has been found to be safe for use at reasonable doses.
- Can be exposed to high temperatures without becoming bitter, turning toxic, or degrading into simple sugars.
- Contains virtually no calories and net carbs.
- Contains no hidden sources of net carbs.
- All marketing claims are backed up by high-quality research.
Heres a quick graphic to reference to double check the qualities of your sweeteners:
These qualities provide us with a helpful framework to judge the legitimacy of any potential keto sweetener. Keep these in mind when you are trying to figure out if a new product is keto-friendly and healthy for you.
Overall, it is best to use keto-friendly sweeteners that have been well-researched and widely-used for years. Always be skeptical of any new product with dubious ingredients and no research to back up its marketing claims.
To help you sift through this complicated world of keto sweeteners, lets take a look at some of the most popular options in each sweetener category.
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Sucralose: Can You Use Splenda On The Ketogenic Diet
Posted: by Tisa ·
If youve ever added Splenda to your keto bulletproof coffee or smoothie, youve eaten sucralose. Sucralose is an artificial sweetener that is commonly used as a sugar substitute. It is made from real sugar that has been modified with chlorine atoms.
When youre on the keto diet or other low-carb meal plans, these sweeteners can seem to be a great way to freshen up your meals and drinks. Unfortunately, they may not be much healthier compared to the real thing.
Before reaching for a packet of Splenda, you should learn more about sucralose-based sweeteners.
What Makes A Good Keto Sweetener
How can we decipher the difference between keto-friendly sweeteners and keto sugar substitutes we should avoid? In general, the best alternative sweeteners for keto will:
- Contain virtually no calories and net carbs, including no hidden sources of carbs.
- Have no effect on insulin levels and blood sugar levels.
- Have either no effect on other biomarkers like cholesterol, triglycerides, and blood pressure.
- Be safe to use and cause no side effects when consumed at reasonable doses.
- Have the ability to be exposed to high temperatures without becoming bitter, turning toxic, or degrading into simple sugars.
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Does Splenda Kick You Out Of Ketosis
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Excessive amounts of sugar not only affect your ketosis levels, but also damages your overall health.
That is why many people turn to artificial sweeteners like Splenda.
Despite its controversy, some continue to use it for their coffee and smoothies hoping that it will help keep their ketone levels under control.
Does Splenda kick you out of ketosis?
Find out how keto-friendly Splenda is. What is the best keto sweetener you can use?
We also discuss if sucralose is safe and its health effects.
Can You Have Splenda On The Keto Diet
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Splenda Affects Gut Bacteria
The effect of sucralose on the gut microbiome in humans has not yet been studied extensively, but the effects in mice are concerning.
In one study, researchers fed rats sucralose for six months at a dose equal to the human acceptable daily intake. The sucralose-fed rats not only had altered microbiomes but also showed signs of chronic liver inflammation.
In another study, 12 weeks of Splenda consumption lowered levels of lactic acid bacteria and bifidobacteria in the rodent gut. Finally, sucralose is bacteriostatic, meaning it also inhibits the growth of certain bacteria.
Sugar And The Keto Diet
Sugar is like keto repellent. When we eat it, our ability to burn fat scurries away like a frightened squirrel. Some explanation will help.
When you eat a ketogenic diet, you consume 55 to 70 percent of your calories from fat, 20 to 35 percent from protein, and less than 10 percent from carbohydrates.4 Keeping your macronutrients in these ratios allows you to enter the unique fat-burning state called ketosis.
Keeping net carbs low is the number one rule of keto. . Keeping net carbs low keeps blood sugar low, which in turn keeps the hormone insulin low. With insulin low, your body can happily access stored fat for energy.4
Conversely, eating sugar raises insulin levels and inhibits fat burning. Eating sugar is a surefire way to kick yourself out of ketosis.
Now lets talk about how to stay keto while you bake, sprinkle, and sweeten.
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What About Sweetener Blends For The Keto Diet
Many low sugar,low carb, and keto-friendly sweetener blends have become increasingly popular in recent years. Although they are marketed as being just like sugar without the carbs or calories, make sure you investigate the ingredients before you buy them.
Some sweeteners will combine popular keto-friendly sweeteners with other ingredients like maltodextrin, dextrose, or some form of oligosaccharides. These additives are used to help provide bulk, cut down sweetness levels, and/or emulate some of the properties of sugar. However, some of them have been found to increase blood sugar and insulin levels, which is exactly what you dont want from a keto-friendly sweetener.
The current research indicates that maltodextrin, dextrose, and isomaltooligosaccharides all are readily digested and contribute extra net carbs to the diet that will not be reflected on the nutrition facts label. It is best to avoid any products containing these ingredients.
On the other hand, you will also find oligosaccharides as a popular sweetener blend ingredient . Although it seems to like a specific compound, oligosaccharides actually represent a category of partially and fully indigestible carbohydrates that can function like dietary fiber.
The simplest way to sort through the confusion of oligosaccharides found in any given sweetener is to see if any research backs up their marketing claims. For example, lets take a look at one of the most popular keto-friendly sweetener blends, Swerve.