BEST SUGAR SUBSTITUTES To Lose Weight On A Low Carb Diet

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On today’s episode, I’m sharing the best sugar substitutes to lose weight on a low carb diet. Sure natural sources of sugar like raw honey and maple syrup can be beneficial to your health.

However, when your goal is weight loss and/or you follow a low carb diet, they should be consumed in moderation.

So today I’m talking about the best zero calorie sugar substitutes to bake with and consume via pre-packaged snacks.

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Zero calorie sweeteners are described as sugar substitutes without the calories.

They’re used in diet drinks, protein powders, light yogurts, dairy, and mostly anything that should have carbs, but is now branded “low carb”.

Although still debatable, it’s important to understand the difference between artificial sweeteners and natural sweeteners.

Lets look at the most popular zero calorie sweeteners and decide which are the best sugar substitutes to lose weight.

The FDA has set the following acceptable daily intake (ADI) for artificial sweeteners.

But I have to preface this by saying, I’m just reading you what the FDA says, I’m not justifying this:

Artificial Sweetener #1: Acesulfame K:

Also known as Ace-K, is used in the branded artificial sweeteners, Sunett & Sweet One.

Acceptable daily intake: 15 mg per kg of bodyweight.
This is the equivalent of approximately 30-32 cans of diet soda per day for a 150 lbs person.

Artificial Sweetener #2: Aspartame

Used in the branded artificial sweeteners, NutraSweet & Equal.

Acceptable daily intake: 50 mg per kg of bodyweight.
This is the equivalent of approximately 18-29 cans of diet soda per day for a 150 lbs person.

Artificial Sweetener #3: Saccharin

Used in the branded artificial sweeteners, Sweet’N Low & SugarTwin.

Acceptable daily intake: 5 mg per kg of body weight
This is the equivalent of approximately 9-12 packets per day for a 150 lbs person.

Artificial Sweetener #4: Sucralose

Used in the branded artificial sweetener, Splenda.

Acceptable daily intake: 5 mg per kg of body weight
This is the equivalent of approximately 6 cans of diet soda for a 150 lbs person.

Just because the FDA says it’s safe to consume this amount of artificial sweeteners, does this mean it’s going to help you accomplish your health goals?

I’ll just let you be the judge.

But ask yourself, when you have the option to choose plant based, natural zero calorie sweeteners, why would you?

The Best Sugar Substitutes:

So if your goal is weight loss or you follow a low carb diet, you should be looking for food sweetened with a zero calorie, natural sweetener called stevia.

Stevia is not a chemical like the artificial sweeteners mentioned above.

Although it’s now growing in popularity, stevia has been used for centuries, and is naturally produced from a plant.

Stevia is low carb friendly since a packet of stevia contains 0 carbs and 0 calories.

Stevia is also diabetic friendly as it is metabolized by the kidneys and liver so it doesn’t spike insulin.

What about sugar alcohols?

Sugar alcohols, like xylitol, are another natural sugar substitute that doesn’t spike blood sugar, has little impact on insulin, and doesn’t cause tooth decay.

However, although xylitol contains less calories than sugar, it is not a zero calorie sweetener, as it contains 2.4 calories per gram compared to 4 calories per gram of sugar.

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19 COMMENTS

  1. Hey Brad, loved the video. What are your thoughts on coconut sugar? I started using coconut sugar instead of "regular" sugar I heard it was lower on the glycemic index. I am not using it now I'm consuming stevia as I doing the "Keto" thing, Lol.

  2. Brad what is your opinion on erythritol? Its a natural sugar alcohol, practically 0 calorie and doesnt raise blood sugar? I bought Sukrin gold mistakingly thinking it was granulated stevia but its actually erythritol and stevia and it fot me curious about erythritol. Id love to know your opinion

  3. Bro, you haven’t mentioned Lankanto – organic mix of erythitol & monk fruit. Zero Calorie prebiotic product. And also agave inulin, it is the plant fiber of the agave, it is also zero calorie and is sweet.

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