Sweeteners

Stevia does not cause blood sugar spikes for some people and multiple studies show it can break up biofilms, but the sweet taste concern about cravings still applies. Xylitol is described as beneficial for teeth and does not cause the same blood sugar spike as sugar, making it a more permissible sweet option. Alternative sweeteners vary widely in their insulin effect and cannot be treated as interchangeable during fasting. Stevia and aspartame both fit the keto macro framework because they are non-caloric sweeteners. Stevia and monk fruit are not considered clean fasting signals despite having little or no meaningful calories. Inulin is not claimed to be the best prebiotic for every microbiome purpose. Sorbitol and xylitol in sugar-free gum have real caloric values even when labels claim zero calories. The article states that the keto macro framework treats stevia and aspartame as equivalent, while the body does not. Stevia, inulin, and erythritol are cited as better sweetener options for chocolate. Erythritol is far less problematic for digestion than maltitol. Erythritol is generally better tolerated at moderate amounts than other sugar alcohols. Sugar alcohols should be consume…