6Īlso concerning is the fact that zero-calorie sweeteners’ impacts on pregnant women, the developing fetus and young children are unknown but might be risky for long-term metabolic health. 5 However, this doesn’t seem to happen in everyone. 4 In some people they may also trigger a relapse to non-keto eating.Įven the zero-calorie sweeteners in diet soft drinks may possibly contribute to long-term weight gain and metabolic issues. Yet replacing these with low-carb treats that are easy to over-consume might not be helpful. Rewarding yourself with high-carb, high-calorie sweets may have contributed to weight gain and metabolic issues. These low-carb sweeteners are typically added to foods that mimic or replace items that the keto diet eliminates - sugary soft drinks, cakes, muffins, pastries, ice cream, candy, energy bars, and more. Here’s the potential sweetener trap: eating sweet-tasting foods and drinks may promote cravings for more sweet-tasting treats. But for some people they can create other problems. The sweeteners to the left above might only have small or even negligible direct effects on weight and blood sugar levels. If you are trying to stay in ketosis, avoid the sweeteners in the middle and red zone.
Pure dextrose has a number of 100, so Splenda gets a number of 100 x 0.11 = 11. That’s 0.9 / 8 = 0.11 times the effect of sugar, for an equal amount of sweetness. The packet contains about 0.9 grams of carbohydrate as dextrose. Products that have numbers with asterisks reflect that these products contain some carbs, often fillers such as dextrose (glucose) and maltodextrin (concentrated starch).įor example, a Splenda packet provides about the same sweetness as two teaspoons of sugar, which is 8 grams of sugar. The question marks by the sweeteners labeled “zero” indicate that although they appear to have no effects on blood glucose and insulin, their impact on obesity, diabetes, gut health, and long-term risk for metabolic disease is not yet known. For the purpose of this scale, pure white sugar has a score of 100. Keep in mind that many sweetener packets contain a small amount of dextrose, which is pure sugar. The numbers above represent the effect each sweetener has on blood sugar and insulin response, in order to provide an equal amount of sweetness as white sugar (100% pure sugar).
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