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sugar-free sweeteners
IN A NUTSHELL WHAT CURRENTLY SEEMS BEST:
- Stevia and Erythritol (brand names it's sold under below) seem to the healthiest sugar free sweeteners we currently have access to.
- Erythritol tastes basically like sugar! And is 1:1 when it comes to sugar replacement.
- For most sweet recipes I use a combination of Stevia + Erythritol
- You can use just Erythritol if you don't like stevia, you will just have to use a fair amount more since Stevia is so sweet-dense for such a tiny amount.
- Stevia works best only in COLD things (although I do use a little in my microwave mug muffins)
- Erythritol is GREAT in low carb baking.
Erythritol Sweetener Brands:
Swerve - mix of non-gmo Erythritol + Oligosaccharides
Swerve, Confectioners (powdered) - same (non gmo) - for use in frostings and such.
Natvia - mix of Erythritol + Stevia
Natvia (single packet form to keep in ur purse)
Pyure - mix of non-gmo Erythritol + Organic Stevia
Lakanto - mix of non-gmo Erythritol + Monkfruit
Truvia - mix of Erythritol + Stevia (note: Truvia’s erythritol is NOT sourced from a definite non-gmo source. However it is often more locally available if you are buying your sweetener in the store vs. online. ALSO be careful not to get truvia baking "blends"- these have sugar!)
Stevia - Powdered
Trim Healthy Mama Stevia - Rayzel’s New Favorite
Organic Stevia Select - No fillers, only organic stevia
Organic Stevia w/Inulin - has a slightly different caramel-y roasty flavor.
WHC 100% stevia, no other additive
Micro Ingredients USDA Organic Stevia
Stevia - Flavoried Liquid
Sweetleaf 4 pack of Flavored Drops: Chocolate, Caramel, Coconut, Vanilla
This is a good price for what you get.
English Toffee Stevia
Chocolate Stevia
Hazelnut Flavored Stevia
Stur 5 pack of these flavors: Fruit Punch, Strawberry Watermelon, Blue & Blackberry, Orange Mango, Pomegranate Cranberry.
Stur 3 pack of these flavors: Original (coconut), Pineapple, and Lime flavors - Contains 3 different bottles of pure coconut water diluted with purified water and added to fruit and stevia extracts
Main Convo!
There's a lot on the market now. Different brands, different types. So we'll break a few of the main ones down that are being used these days. Which ones are the best choices? Things to look out for, cautions, things that can be misleading and some general overall tips on what they're best used for.
Sometimes we see feedback on what we read online or in the media, for instance with Paleo, where we're encouraged to use natural sugar sources like honey. That might sound in the surface like a good idea. For some of you guys, that might work. What I found in my case though is that I have a pretty strong "Inner Sugar Monster" and it comes raging out and it doesn't really matter how natural the sugar is. If it's sugar in a kind of really concentrated form then my body will notice it. I'm gonna feel cravings and I'm gonna want to eat a lot more of whatever I just ate. So for me even though those sources are natural, they haven't been a very good choice. Whereas when I have my stevia or my erythritol, those I'm able to use and have one or two servings of my tasty treat and it doesn't cause me any of those cravings at all.
A very important part of long term maintenance is not having constant cravings because if you have constant cravings there's just going to be so many occasions where you're going to end up giving in because your willpower muscles tire out from whatever else you went through that day. So I feel that this sugar sweeteners do have a place for maintaining our weight loss
Topics to discuss:
- Stevia
- Erythritol
- Monk fruit
- Flavored drops
- Ingredients that present a potential problem for us that is included in these sweeteners.
SWEETENERS: STEVIA
Stevia works well in cold or raw things like smoothies and I have acquired the taste of enjoying it in my black tea. By itself, it doesn't seem to do too well in baking - the aftertaste just gets weird in baking if that's the main sweetener or only sweetener used. There's liquid stevia and powdered stevia.
Some powdered stevia has Maltodextrin or Dextrose - this is what's called a "filler" or "bulking agent" that is sometimes used in products- it's used for a couple of reasons- as a filler it's makes the volume - larger- and companies like this also because then for the consumer, they can use the product more like a 1:1 replacement for sugar.
So whereas if you were using straight stevia, you might only need a tiny little scoop (lie this), with a product that's stevia + maltodextrin, you might use 1-3 tsp- the amount you would have used in the past if you were using real sugar.
Maltodextrin has a glycemic index (how MUCH of a rise in circulating blood sugar in your bloodstream it causes) of 85-105. What is doesn't tell you is how MUCH of that carbohydrate is in a serving of food. So it tells you that 85-105% of Maltodextrin is available to the body as carbs - But, how many carbs are in a tiny serving of say 1/8th of a tsp? If it's only half a carb gram, then even though that amount is 'all carb" it's still not going to be an issue for you and that makes a difference because if you are only consuming 1/8th or 1/16th of a tsp. of a high glycemic product- so you're getting only like 1 or 2 gram of carbs- it's still not going to "spike" your blood sugar because in that AMOUNT there's very few carbs. But if you have 1/4 cup of it, then yes, it would likely cause that spike.
Glycemic load takes glycemic index into account but also takes into account other factors, like for instance, if you have a food that contains more fat or more fiber, this will slow down your body's metabolizing of the sugar in that food, which means your blood sugar won't spoke in the same way as a food that doesn't have that fat or fiber.
It is used in a bulking agent in quite a few sugar free sweeteners - one brand is Splenda and another is Stevia in the Raw.
It's noteworthy because when I did some poking around in the diabetic forums, it's common to see that using Splenda or Stevia in the Raw or another sweetener that contains a fair amount of Maltodextrin raised their blood sugars too high- whereas they have no problem with stevia or Erythritol.
Another reason we know Maltodextrin is pretty powerful is because it is used as a recovery aid for hypoglycemics to get their blood sugar back up quickly, and body builders use it to refill their glycogen stores quickly and recover.
Now just like sugar, the amount you consume makes a difference right? So a diabetic can have bacon, even though bacon is processed with sugar and there is a tiny amount of sugar in bacon. So we have to ask ourselves how MUCH Maltodextrin there is. Basically the more 1:1 to sugar the product is that contains it, the more of the product is made up of Maltodextrin- so like a tsp. Of this is more like having a tsp. Of Maltodextrin than it is a tsp of stevia. Now THIS product has Maltodextrin but it has a much greater ratio of stevia in it because I only need a very tiny amount in my morning tea. So will that amount of Maltodextrin be a problem for you stabilizing- not as likely. But you'll still have to try things out. But you can always be on the safe side and being that we KNOW the Maltodextrin in these other products cause other people problems, it might b bet to avoid it.
Some powdered stevia brands have inulin. Inulin is a soluble fiber - what's called a prebiotic fiber meaning that as a fiber it's not digested by your small intestine so it travels to your large intestine where the good bacteria in your lower gut feed on it. Occurs naturally in other fruits and vegetables like asparagus and bananas and onions. It's a water soluble dietary fiber. Usually derived from chicory when used in products as an ingredient because chicory has pretty much the highest level of insulin in it so it's a good thing to extract it from. A naturally occurring oligosaccharide. Since it's a fiber it's not digested in the gastrointestinal tract. Also has a sweeter taste to it. Aids feeling fuller.
SWEETENERS: ERYTHRITOL
Erythritol - this is the main "sweet" taste that is used in many widely available sugar free sweeteners now that are often labeled as a stevia sweetener.
Erythritol is what's called a "sugar alcohol"
It's not TECHNICALLY calorie free, but pretty close to it. Sugar has 4cal per gram and there's 4 grams of sugar in 1 tsp. Vs. Erythritol ha .24c/g so less than 1 calorie per teaspoon. So kind of not worth mentioning. 6% of the calories of sugar and about 90% of the Erythritol is absorbed in your small intestine and excreted through your urine.
It doesn't' affect you because the body can't break it down- it can't metabolize it - so passes through your body's digestive system without being metabolized "as a carb" or "sugar" - it's excreted through the urine after being absorbed in the small intestine, unchanged. Says it has 60-80% of the sweetness of sugar. It's non-caloric and doesn't raise blood sugar.
NOW LET'S BE HONEST HERE
This is a processed product. We can't call it a "food".
BUT like all things, sometimes we make decisions that will help us stay away from something worse.
There are other sugar alcohols like Xylitol and Mannitol - these are a larger molecule size so they often really do cause digestive upset that's not worth it. But Erythritol is a smaller molecule, and I find that I can have it in moderation without issue- when you INITIALLY use it for the first time, you might get a little diarrhea, but my body adjusted to small amounts of it very quickly. I still can't have large amounts- just doesn't feel good.
What's crazy is Erythritol was first discovered in 1848!
A downside is that many of these products are made from a GMO source like GMO corn. But you can purchase non-GMO Erythritol online- made from NON-genetically modified corn.
I will have a link to that in the tools guide. This brand (swerve) which is available all over now is GMO free. GMO free corn and the oligosaccharides from chicory, non-digestible carbs.
There are 51 total calories in 1 cup of swerve. So 1 lb bag of swerve = 127 calories (2.5 cups) vs. 1 lb sugar = 1933 calories
SWEETENERS: MONK FRUIT
Monk fruit (aka Luo han guo) is newer on the market and you will start to see this being more widely available- supposedly it's 150-200 times sweeter than sugar but so far the ones I've used I had to use a fair amount to get anything to taste sweet.
Many "monk fruit sweeteners" are actually mostly Erythritol, not necessarily bad just so you know- but you can also now find ALL monk fruit sweeteners and I'll have links to those in the tools guide.
Monk fruit is an actual fruit from Southeast Asia and has zero calories and is definitely more natural.
In it's dried/extracted form it's sweet because of having an antioxidant called mogrosides which apparently taste sweet. So they extract the mogrosides from the fruit to make it the sweetener. Quite expensive. The percentage of the compound varies from product to product which means the sweetness level will vary.
SWEETENERS: FLAVORS
These are not actually sweetener but it still fits in. These are usually used by professional bakers. For me, these makes the types of things I make taste really satisfying.
SWEETENERS: FINAL REVIEW + NOTE ON SPLENDA
Some brands are just straight Erythritol and some brands are a combination of mostly eyrthritol + small amount of stevia- these both work great.
What's great about both Erythritol (sugar alcohol) and Stevia is that they really don't effect blood sugar levels. Diabetics, which are a good indicators of how a person's blood sugar CAN be effected by a food, are able to use these without causing issues for their blood sugar.
Quick note on Splenda: I cannot use Splenda, it really hurts my stomach as soon as I use it. It also has maltodextrin in it.
Always check the ingredients when you buy sweeteners.
Here's some things to watch out for:
Maltodextrin - as I've explained it has a high glycemic index and if you consume too much of it, it can spike your blood sugar.
Sugar - Yes, they are adding actual sugar to some branded "sweetener products" that's misleading- what's confusing is sometimes it can be in the same BRAND of products- meaning a product that actually seems like it's the same
So in our case, since we have BETTER options, it makes sense to choose these.
So in conclusion:
FINE
- Stevia
- Erythritol
- Monk fruit
- Inulin
No good.
- Maltodextrin
- Sugar
No good.