Good morning class. Please be seated and turn all mobile devices off.
Today’s topic is Sweeteners, the Good, the Bad and the Ugly ..or if you prefer, Carbs by Deception.
My good friend Keto Kop introduced me to Butter Bob about a month ago when she posted a link with regards to sugar substitutes. I highly recommend you watch this. If you are having trouble losing weight or have stalled on Keto this may actually be one of the many contributing factors.
Splenda in powder form uses around 99% maltodextrin as a bulking agent GI 110.
Stevia in the raw/powder: ( a blend) uses dextrose GI 100
agave which is a fructose GI 25 and is not good for the liver
truvia is a sugar blend has sucrose ( 2nd ingredient)
You do have options if you need a sweetener, try to use a liquid stevia. Butter Bob’s video also showed liquid Splenda as it does not use multidextrin.
Read the labels and if possible, keep clear of blends. When we first found stevia in Thailand unfortunately it was stevia in the raw as a blend. Avoid diet drinks as well. This will make a huge difference especially if you are insulin resistant.
During my research today I came across a brilliant article so I wanted to include this. Please take the time to read.
As you can see with the aid of marketing, not to mention the FDA we can see how truely deceptive and misleading labelling can be. Just because a product states zero calories it does not mean there are no carbs, or zero sugar for that matter. Remember sugar has 4 calories and some sugar alcohols have up to 3.
The Glycemic Index (GI) is simply a measure of how quickly a carbohydrate food raises blood glucose levels. Low GI carbohydrates – those that are slowly digested, absorbed and metabolised – cause a much lower and slower rise in blood glucose and insulin levels, helping us to burn more fat and avoid weight gain over the longer term.
There are three ratings for GI
Low : GI of 55 or less
Medium : GI of 56-69 inclusive
High : GI of 70 and above
Let’s look at the Glycemic index on some of our preferred sweeteners and sugar substitutes that you may use or come across on a ketogenic diet.
Sweetener Type Glycemic Index
Maltodextrin Sugar 110
Maltose Sugar 105
Dextrose Sugar 100
Glucose Sugar 100
Trehalose Sugar 70
HFCS-42 Modified Sugar 68
Sucrose Sugar 65
Caramel Modified Sugar 60
Golden Syrup Modified Sugar 60
Inverted Sugar Modified Sugar 60
Refiners Syrup Modified Sugar 60
HFCS-55 Modified Sugar 58
Blackstrap Molasses Sugar Extract 55
Maple Syrup Natural Sugar 54
Honey Natural Sugar 50
Sorghum Syrup Natural Sugar 50
Lactose Sugar 45
Cane Juice Sugar Extract 43
Barley Malt Syrup Modified Sugar 42
HSH Sugar Alcohol 35
Coconut Palm Sugar Natural Sugar 35
Maltitol Sugar Alcohol 35
HFCS-90 Modified Sugar 31
Brown Rice Syrup Modified Sugar 25
Fructose Sugar 25
Galactose Sugar 25
Agave Syrup Modified Sugar 15
Xylitol Sugar Alcohol 12
Glycerol Sugar Alcohol 5
Sorbitol Sugar Alcohol 4
Lactitol Sugar Alcohol 3
Isomalt Sugar Alcohol 2
Mannitol Sugar Alcohol 2
Erythritol Sugar Alcohol 1
Yacon Syrup Natural Sweetener 1
Oligofructose Sugar Fiber 1
Inulin Sugar Fiber 1
Brazzein Natural Sweetener 0
Curculin Natural Sweetener 0
Glycyrrhizin Natural Sweetener 0
Luo Han Guo Natural Sweetener 0
Miraculin Natural Sweetener 0
Monellin Natural Sweetener 0
Pentadin Natural Sweetener 0
Stevia Natural Sweetener 0
Thaumatin Natural Sweetener 0
Acesulfame K Artificial Sweetener 0
Alitame Artificial Sweetener 0
Aspartame Artificial Sweetener 0
Cyclamate Artificial Sweetener 0
Neotame Artificial Sweetener 0
Saccharin Artificial Sweetener 0
Sucralose Artificial Sweetener 0
The aim is not to scare people off sweeteners but make them aware when reading labels. Even my beloved protein powder( Dymatize) has Maltodextrin in it and I’ve seen maltodextrin used regularly as a bulking agent .
So where does the sugar free come from?
This has to be the greatest Magical trick in marketing. Making the sugar disappear.
Sugar Free is when an item has less than o. 5g sugars per reference amount, so if a serving contains less than o.5 grams of sugar, the weight can be expressed as zero. Therefore, if you have 2-3 servings, lo and behold, magically you have carbs and they can get around this by listing a bottle of Drink or a chocolate bar as having a recommendation of 2 or more servings.
When reading labels don’t forget it’s not just the word sugar you are looking for. This is another trick by the manufacturers. You may have maltodextrin, or corn syrup ,fructose, etc but down towards the bottom you then will see sugar .. be wary of this.
With the implementation of sugar taxes starting I wonder how manufacturers will get around this? I suppose time will tell, maybe the manufacturers will change the sugars to numbers like they do with artificial flavours .lol
Hopefully today’s post has given you an insight into sweeterners .
Day in review
Acetone levels again in the yellow. So medium level ketones. Really happy over this. Last nights readings were Red again so high level reading , 2 hours after dinner.
Today no weight training, but I will do abdominals.. wood choppers, cable crunches and some scissors.
Breakfast was earlier today by an hour 9 am (so my fast today was 15 hours) also I didn’t have ACV…
Breakfast was pumpkin spiced waffles , thickened cream with protein powder added, pork sausages and bullet style cocoa.
Protein : 41.8
fat : 108.8
calories : 1187
time for abdominal training
Doing these up stairs really is like being in a sweat box. With abs done I think it’s time for lunch.
Lunch today will be chocolate chia pudding .
It was filling ….no surprise when you see the macronutrients below.
Protein : 20.6
fat : 98.6
net carbs : 11.9
I decided to have an afternoon snack so I had 2 Babybel cheeses.
calories : 140
So now we have a dilemma…
I’ve almost reached my fat and carbs but protein is low. What do you do ?
So for me I’m going to have more fat and a little protein… even though a typical ketogenic diet is around 75% of calories it can be higher. As for protein, it’s usually set within a range of 0.6-1 gram per pound of lean body mass and some studies say you can still maintain muscle mass with less protein than first thought. So as long as my nett carbs stay under 25 grams I can still manipulate the proteins and fat if required ..
Tonight dinner was stir fried pork belly, chilli and basil with Chinese broccoli stems.
We also did an acetone reading before dinner so high level Red (22.5 ppm) I will re test 2 hours after my meal .