Another artificial sweetener question....
Jbarnes1210
Posts: 308 Member
I've read and heard that artificial sweetners can interfere with weight loss. Can someone explain in simple terms how. I don't get how it effects weight loss since its not sugar. I'm up to 6 packs of sweet n low a day w/ 3 cups of coffee, and have been at a standstill with my weight.
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I think it has to do with inflammation and the fact that some, even though technically not sugar, do still create an insulin response.0
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Ya'll have been so helpful to me, please allow me the chance to return the favor, if I can.
Although the nutrition facts say that, for example, a packet of Splenda has 0 calories and less than 1 gram of carbohydrate, in reality it apparently has 4 calories and 0.9 carbs per packet. I can dig up the source if necessary.
So yes, that can create an insulin response, but I personally just count the carbs and calories anyway.
I don't know the info for Sweet & Low, though, but I would bet it has some carbs.0 -
blacktie347 wrote: »Ya'll have been so helpful to me, please allow me the chance to return the favor, if I can.
Although the nutrition facts say that, for example, a packet of Splenda has 0 calories and less than 1 gram of carbohydrate, in reality it apparently has 4 calories and 0.9 carbs per packet. I can dig up the source if necessary.
So yes, that can create an insulin response, but I personally just count the carbs and calories anyway.
I don't know the info for Sweet & Low, though, but I would bet it has some carbs.
I'm betting if you look on the ingredients of Sweet & Low, you'll see an -ose, maltose or dextrose. They are used as bulking agents. They are sugar. So like Splenda powdered, it has a few calories and almost a full carb per packet.
So while Splenda and Sweet & Low aren't supposed to elicit a glucose response, the bulking agents are sugars and could.
Also, artificial sweeteners may not elicit a glucose response, but some suspect they can cause an insulin response in some. Insulin being the hormone of fat storage, if overly stimulated, is going to stall some. There has also been some evidence that artificial sweeteners disturb the gut biome. Disturbing the balance enough can theoretically stall some people. I'm not convinced that they don't cause me to retain water a little bit.
As a workaround for those hidden carbs, look for a liquid sweetener. I use liquid sucralose. It doesn't need a bulking agent like the powdered versions and is super concentrated. No calories, and no hidden carbs. There is also monkfruit, stevia, or a blend of those 2 available.
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Thanks for all the info. I didn't know there was a difference in liquid sweeteners. I'm willing to give them a try and see if I notice a difference. I wonder why it causes an insulin response, if it's not real sugar. Diabetics are encouraged to use artificial sweeteners. Is sucralose safe since it ends in -ose?0
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Sucralose is splenda minus the brand name. I've heard how it's processed isn't the best, but don't quote me.
There are studies that suggest Stevia can help insulin response, and bonus it's from leaves, so more natural. But be careful that you get true stevia and not truvia or one of the brands where it's a tiny bit stevia leaf and the rest dextrose and other artificial things. I get organic liquid stevia from trader joes.0 -
Jbarnes1210 wrote: »Thanks for all the info. I didn't know there was a difference in liquid sweeteners. I'm willing to give them a try and see if I notice a difference. I wonder why it causes an insulin response, if it's not real sugar. Diabetics are encouraged to use artificial sweeteners. Is sucralose safe since it ends in -ose?
I forgot one bulker: maltodextrin. Doesn't end in -ose, but it's a sugar.
Sucralose is made by modifying sugar, so I think the makers of Splenda thought they were being clever by ending its name in the same suffix. It is entirely artificial. It isn't a carbohydrate so it isn't a sugar. It's a chemical cocktail.t isn't processed by the body like carbohydrates (sugars) are. So scientifically it isn't a sugar. It's been tested and on its own, its fine, as far as we know for now.
Here is a link that lists the glycemic index of many sugars, sugar alcohols, and artificial sweeteners.
http://www.sugar-and-sweetener-guide.com/glycemic-index-for-sweeteners.html
You'll notice that maltodextrin, maltose, and dextrose top the list in glycemic effect. As a matter of fact, 1 tsp of maltodextrin has a higher glycemic effect than table sugar (sucrose). But in the small amounts there are in powdered sucralose and aspartame, it's better than using full table sugar, but it still causes glucose response. Not very responsible for them to slip that by. Many diabetics don't understand this since, if the serving has less than 1g of carbohydrate, they are allowed to say zero.
I still use my liquid sucralose, because I'm a sweet addict and I need sweet coffee and the occasional LC dessert. But though these things are tested to be safe, we can't say for certain, like the studies about gut biome that have come out, that they don't have other effects. For example, with aspartame, if I have more than one soda sweetened with it, I WILL get symptoms of overactive bladder and frequent urination just like a UTI. Just because some study hasn't come out yet, doesn't mean I'm making it up. And like I mentioned, I'm pretty sure even sucralose might even cause me to retain water a little sometimes. I'm not giving that "last stand" up yet. lol!0 -
It should be noted that there are also some that are worse than others. Maltitol is something that should be counted at half carbs or full carbs when you eat food with it. So, something with 12 grams of maltitol would be 6-12 grams of effective carbs. Some other sugar alcohols also aren't truly harmless.
But, even those that are seem to have a negative effect on my weight loss and hunger. For me, it's best to just avoid them altogether. I am not 100% sure of the mechanism that causes the problems, but I know it happens.0 -
I pretty much only pair artificial sweetners with a good bit of fat, like the cheesecake fluff I make with sugar-free jello and cream cheese. The exception is the occasional (average once a week maybe) diet soda I consume.
I also keep a dropper bottle of Sweet Leaf liquid stevie around for tea/coffee (though I drink it without, more often than not. 3ish drops per 8oz is plenty for me. Not to make it sweet perse, but to mute bitter.0 -
I went from January through May without any artificial sweeteners. In June I added splenda sweetened coffee syrup to my coffee (the only dietary change). Over about two weeks I gained 22 pounds! I never realized this could happen. As I understand it can create an inflammatory response too, making the body hold on to water, as well as creating an insulin reaction too. I dropped all sweeteners now, and just do without.0
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Does the liquid stevia have the same after-taste as powdered stevia? I ended up throwing out a big bag of stevia that I'd bought because I tried it for a while but I just really hated the after-taste.0
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macchiatto wrote: »Does the liquid stevia have the same after-taste as powdered stevia? I ended up throwing out a big bag of stevia that I'd bought because I tried it for a while but I just really hated the after-taste.
I don't notice an aftertaste0 -
macchiatto wrote: »Does the liquid stevia have the same after-taste as powdered stevia? I ended up throwing out a big bag of stevia that I'd bought because I tried it for a while but I just really hated the after-taste.
It may depend on the brand - but the brand that I have definitely has an overwhelming taste (less after-taste than flavor it adds to the food). I have to use it with care, or I ruin whatever I'm adding it to.0 -
i find oversweetening with stevia has the aftertaste. I use it for a hint of sweetness and it seems fine. I use the stevia drops.
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i find oversweetening with stevia has the aftertaste. I use it for a hint of sweetness and it seems fine. I use the stevia drops.
I think that is key. As I said, I may occasionally use 2-3 drops (from a small dropper) in 8oz of hot drink. Since more often than not, I don't sweeten my tea or coffee, a tiny hint of sweetness is plenty.
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I'm so glad I read this thread. I had been drinking a lot of diet soda and decided to go cold turkey this week.0
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nicsflyingcircus wrote: »i find oversweetening with stevia has the aftertaste. I use it for a hint of sweetness and it seems fine. I use the stevia drops.
I think that is key. As I said, I may occasionally use 2-3 drops (from a small dropper) in 8oz of hot drink. Since more often than not, I don't sweeten my tea or coffee, a tiny hint of sweetness is plenty.
Me too. It is 1-2 drops in a large coffee. I made pumpkin coconut flour muffins for the kids the other day and only used 2 droppers full for over a dozen muffins. I used 4 droppers full in a cheesecake instead of 1-1.5 cups of sugar.
It doesn't take much with stevia.0 -
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bluefish86 wrote: »
I'm not sure of the exact measurements. I make coconut flour muffins fairly often so I don't measure by much. They are lower carb, but maybe not low carb...
1 - 1.5 c pumpkin purée
6-7 eggs
2 droppers stevia
Tsp vanilla
1/4 - 1/3 c melted coconut oil
1Tbs cinnamon
1/2 tsp nutmeg
1/4 tsp cloves ( or use pumpkin pie spice to replace all spices)
1/4 - 1/2 tsp salt
About 1 scoop sugar free vanilla or plain protein powder (optional)
1/2 cup coconut flour
1 tsp baking powder
1/4-1/3 c flax meal
Raisins if wanted
Makes 12-18 muffins depending on size. Smooth muffins in cups - the batter is thick and doesn't pour at all
Cook at 350-375F for 15-20 minutes until muffins are firm when tapped on top.
I do the same recipe with 2-3 bananas and less sweetener and no pumpkin pie spices.
Can add coconut pieces but add more moisture.
Plain muffins are nice with blueberries.
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jbarnes
Why not try a week long experiment without AS? If you lose weight it might indicate that they are a problem for you.
I do better with cravings and weight loss without added sweeteners.0
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