Artificial Sweeteners: Monk Fruit, Stevia, Erythritol & Xylitol – Dr. Berg

Find out how to enjoy dessert while still in ketosis with these 4 keto-friendly sugar substitutes.

0:00 Introduction: Keto sweetener
0:20 Xylitol as a sugar substitute
0:41 How to use stevia
0:52 How to use monk fruit
1:12 How to use erythritol
1:48 Xylitol gum and ketosis
2:01 Avoid this sugar substitute
2:20 Will sugar alcohols cause a digestive problem?

In this video, we’re going to take a look at 4 alternative sweeteners that are 100% keto-friendly: monk fruit, stevia, erythritol, and xylitol.

Monk fruit, stevia, and erythritol all have a 0 glycemic index, so they will not increase insulin.

Xylitol has a glycemic index of 30, so it’s very low, but it can still cause a small insulin spike. Xylitol is a popular sugar substitute because it tastes just like sugar. Look for non-GMO, birch bark-derived xylitol. Xylitol chewing gum is a popular option because it won't kick you out of ketosis!

Stevia is a good sweetener alternative that can be added to flavored water or carbonated water to make a sweet drink or soda. Although it has an aftertaste, it’s good in certain recipes.

Monk fruit is very sweet, so you don’t need much. It’s very similar to stevia, and does have a bit of an aftertaste.

Erythritol has a cold, sweet taste. It’s often made from GMO corn, so always look for non-GMO erythritol.

Erythritol and xylitol are sugar alcohols, monk fruit is a type of fruit, and stevia comes from a plant. These keto-friendly alternative sweeteners are not artificial! Avoid aspartame and other artificial sweeteners.

Erythritol and xylitol have the potential to cause digestive upset, gas, and laxative effects if consumed in large amounts. If you’re only consuming small amounts of these sugar alcohols, you shouldn’t have any issues.

Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! I hope you’ll try these keto sweeteners so that you can enjoy a sweet treat while still in ketosis. I’ll see you in the next video.

[tam]

This man is keeping the doctor bills low. God bless this man.

[theang]

No matter what I look up on You tube...there you are Dr.berg!

[isaacmendez]

The only problem with this channel is.... its informative! Everything Dr Berg talk, is short, sweet and on point! You feel obligated to watch every single video! Awesome channel!

[syndi]

Monk fruit actually gets its sweetness from the anti-oxidants the fruit provides. So I'm thinking Monk Fruit may be the healthiest choice of the four.

[emilyingridlaura]

We made homemade nutella with monk fruit and it was better than the original Nutella! Buy hazelnuts, roast them, puree them with chocolate powde, salt and monk fruit and Bam amazing KETO nutella!! Yummm

[barbbartonfieler]

Erythritol: I was relying on this heavily for my sweet tooth on keto, but I overdid it. I was putting loads of it in my iced teas and drinking them all day long. As a result, I got sick on it: stomach ache, diarrhea, severe headache and fatigue. I also was having trouble getting my fasting blood sugar under 122. I had to do an elimination diet to figure out the problem was erythritol. Since giving up erythritol and using only Stevia, I'm no longer sick like I was and my fasting blood sugar is at 101 now. Just thought I'd let people know, don't overdo it on erythritol, as Dr. Berg said here.

[kjohnsonshelton]

Animal lovers: please be careful if you use xylitol - it’s fatal for pets!! It’s already in some foods (and chewing gums)…… so check ingredients if you share with your pets. My dog almost didn’t make it after getting into my purse and eating some gum. No more xylitol in my home!

[I_scribbles]

Xylitol i get from birch water sap I tap in early spring. My nordic ancestors does this, the term was phrased as "strengthing the marrow" after a long winter. Pine needle tea is also popular in the region. Minty but high in vitamin c

[dris]

I love the Monk Fruit/Erythritol combo! It's expensive, but tastes 99% like sugar.

[KillerKikyo]

I’ve Used stevia for years and have never had problems. People will say that these sweeteners can give you sweet cravings but it doesn’t for me. Sugar gives me intense cravings so i prefer these sweeteners. A lot of companies mix them with dextrose or maltodextrin which can spike your blood sugar and give you those cravings

[RG-hfet]

I just got my 90 year old dad to add monkfruit to his coffee instead of sugar. He realized on his own that he was the only one in the house consuming all of the sugar. I told him sugar was as bad as smoking. I can't believe he switched.... Hey, better late then never. :)

[maybethshirah]

My body doesn't tolerate Erythritol at all--my reactions (I can't speak for anyone else) are much worse than what he mentioned. I've used Stevia for a few years but recently I ordered some golden Monkfruit and I'm so glad! To me it doesn't taste as sweet as sugar but so far it's perfectly digestible and nothing's better than that :-) Hope it stays that way.

[-a]

I just tried monkfruit in my
Coffee and omg it’s so good!! I can’t tell the difference with sugar except the fact that the sugar is way to sweet and I’m a sugar addict so I’m happy with how good monkfruit is! So happy 😁

[galespressos]

Huge thanks and a request. Thank you very much always Dr Berg for the super helpful lectures. One request, sometimes you point to the screen and say “This one”. If you would point to the screen and say, “This one, Stevia”, or say “This one, Monk fruit” then it would be helpful for both visual and auditory orientation. Sometimes we record your lectures, walk and listen, or do housekeeping and listen, or have other reasons that we cannot see the board so it’s helpful in such cases to make sure that both the visual and audio aspect communicated the same info. Which “one” does he mean we wondered as we listened. We couldn’t see the board. By the way, thank you for standing in a way that makes it easy for people to see the board when they do have visuals. Thank you again so much. Hoping these comments can be of some help to your already fabulous lectures. Thank you so much, especially during these times.

[petergreen]

Dr Berg saved my life.
It’s as simple as that.
Thank you Dr Berg I owe you a debt of gratitude.
I have lost weight, lowered my blood pressure, lowered and normalised my blood sugars after decades of being a borderline diabetic. All it took was to be informed and provided with the answers to my many questions and given the best solutions to remedy my ailments. I am now full keto with naturally occurring IF and never been happier or healthier.

[davetinoco]

Thanks Dr Berg. I was having horrible migraine headaches. Then I realized it was the aspartame gum I was chewing. I stopped the gum and my headaches vanished.

[juletaurus]

LOVE erythritol! No aftertaste and great for coffee, baking. This has been the difference between staying keto and not for me.

[alexandriawootton]

Thank you so much for doing this video. My husband recently made keto cookies with monk fruit and was worried I messed up on my keto program. Glad to know monk fruit won’t increase insulin.

[nanrobbins]

A very important point about chewing gum with xylitol is that it can lessen your hospital stay by up to one and a half days. Pain killers, IVs, etc can slow gastric motility and they won't release you until you've had a bowel movement...just 5 min a couple of times a day will also increase saliva to save your teeth and keep your jaw chewing muscles from atrophying.

[markwilson]

I really like you Dr. Berg. Your videos have been so educational, interesting and helpful! Please keep up the great work you are doing!