Sugar free sweets on the keto diet
nickinewing
Posts: 13 Member
Hi all!
I have heard that you should not eat sugar free sweets on the keto diet because it can spike your insulin levels. Is it OK to eat them straight after a meal when your insulin levels will rise anyway?
I have heard that you should not eat sugar free sweets on the keto diet because it can spike your insulin levels. Is it OK to eat them straight after a meal when your insulin levels will rise anyway?
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Replies
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Are you talking about dessert or sweets as in lollies, candies, toffees?
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Huh?
If it's sugar free (i.e. does not contain any carbs at all, whether simple or complex) then it should not provide an insulin response at all...5 -
Sugar free does not typically mean carb free. Just no sugar. It could have sweeteners added that are high in carb. It depends on the product. Sweeteners with fillers will affect BG and insulin levels in most people, and may need to be avoided or minimized if you are trying to keep insulin and BG steady.
If you truly want sugar and carb free, you could make your own fat bombs using liquid stevia. There are many recipes online.3 -
I'd be wary of any commercial sugar free sweets for other reasons unrelated to carb content. Just sayin'.
Saying that, I do know that Lily's chocolate is sweetened with stevia and in small quantities that are carb/calorie appropriate, should be fine on a keto plan.5 -
Sugar, a word which includes several digestible carbohydrate molecules, produces glucose and can lead to an insulin spike if the eating of the sugar causes your blood glucose to rise.
Artificial sweeteners, a description which includes several distinct non-digestible molecules, never produce glucose and never spike insulin.
There does appear to be some issue with type 1 diabetics and indigestible sugar alcohols, so if you are a T1D you know your needs better than I do.
Keto eating is not ruined by consuming a big portion of Diet Coke. Such consumption for a late movie ruins sleep, but that's a different issue.4 -
When we did Atkins we ate sugar free jello for a sweet. Not great, but it was better than nothing.0
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sugar free jello with real whipped cream. also, whipped cream cheese with some stevia added stirred in and a few blue berries on top is like eating a cheese cake. astro makes some yogurt that is very low carb (though its not labelled as low carb/sugar) that so delicious it tastes like you are eating pudding. you can also add some blueberries or whipped cream to it.1
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nickinewing wrote: »Hi all!
I have heard that you should not eat sugar free sweets on the keto diet because it can spike your insulin levels. Is it OK to eat them straight after a meal when your insulin levels will rise anyway?
What is wrong with insulin levels rising (unless you have insulin resistance, diabetes etc)? This is actually what our bodies are designed to do to keep our blood sugar levels stable. So many perfectly healthy people now seem to fear something that is perfectly natural and normal. These same healthy people have no qualms with our bodies natural responses to keeping salt levels and pH levels stable though. They would not even have a clue on how our bodies do this.8 -
Lillymoo01 wrote: »nickinewing wrote: »Hi all!
I have heard that you should not eat sugar free sweets on the keto diet because it can spike your insulin levels. Is it OK to eat them straight after a meal when your insulin levels will rise anyway?
What is wrong with insulin levels rising (unless you have insulin resistance, diabetes etc)? This is actually what our bodies are designed to do to keep our blood sugar levels stable. So many perfectly healthy people now seem to fear something that is perfectly natural and normal. These same healthy people have no qualms with our bodies natural responses to keeping salt levels and pH levels stable though. They would not even have a clue on how our bodies do this.
The reason I choose to keep my net carbohydrates to 5% of my intake is not from fear of the way my body is designed. It is from understanding the body's design and response to chronically high blood glucose.10 -
JeromeBarry1 wrote: »Lillymoo01 wrote: »nickinewing wrote: »Hi all!
I have heard that you should not eat sugar free sweets on the keto diet because it can spike your insulin levels. Is it OK to eat them straight after a meal when your insulin levels will rise anyway?
What is wrong with insulin levels rising (unless you have insulin resistance, diabetes etc)? This is actually what our bodies are designed to do to keep our blood sugar levels stable. So many perfectly healthy people now seem to fear something that is perfectly natural and normal. These same healthy people have no qualms with our bodies natural responses to keeping salt levels and pH levels stable though. They would not even have a clue on how our bodies do this.
The reason I choose to keep my net carbohydrates to 5% of my intake is not from fear of the way my body is designed. It is from understanding the body's design and response to chronically high blood glucose.
So then your body wouldn't be working as designed. Because a normally designed body uses insulin to open cells to circulating glucose, so there's no "chronically" high blood glucose.
A body with, say, IR is another story.6 -
GottaBurnEmAll wrote: »I'd be wary of any commercial sugar free sweets for other reasons unrelated to carb content. Just sayin'.
Saying that, I do know that Lily's chocolate is sweetened with stevia and in small quantities that are carb/calorie appropriate, should be fine on a keto plan.
Half a bag of Werther's sugar free coffee caramel hard candy sidelined me for half a day
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It depends on your body. Some people react poorly to artificial sweeteners, some don't react to them at all. I know a lot of people eat sugar free candies while keto though.
Just look at ingredients and stay away from anything with maltitol in it.2 -
ladyreva78 wrote: »Huh?
If it's sugar free (i.e. does not contain any carbs at all, whether simple or complex) then it should not provide an insulin response at all...
Protein spikes insulin just as high and sometimes even higher then various carb sources. But omg insulin were all gonna get fat .... ahhhh
So tired of keto or at least peoples complete misunderstanding of carbohydrates and energy balance. Not saying that is you but more then carbs spike insulin.. and there’s nothing wrong with that either, if your healthy
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