5 Best Sugar Substitutes: How to Quit Sugar- Thomas DeLauer
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- เผยแพร่เมื่อ 5 ส.ค. 2024
- My 5 Best Sugar Substitutes plus a bit of extra knowledge! Learn more at www.ThomasDeLauer.com
Hey, it's Thomas DeLauer. Today I want to talk about my five favorite sugar substitutes. Five different ingredients that I use to replace traditional refined sugar that is a total load of garbage because it's full of chemicals or it's just so refined it has no nutrients left in it. I'm going to dive right in. The first one that I want to talk about is simply raw honey. I'm talking about pure unadulterated raw honey. The cool thing about honey is that it's not even technically a sugar, but more of a whole food. Contains a lot of different properties like seriously powerful antioxidants, so they help get rid of what's called that reactive oxygen species in our blood, that basically is whenever our cells have waste, whenever our cells are going through metabolism they have this reactive oxygen species of waste. Well, honey can actually help eradicate that.
Additionally, if you simply replace your sugar that you would normally be consuming with raw honey you can dramatically reduce the impact on your blood sugar levels. This is because typically speaking raw honey is lower glycemic, which means it's going to have a lower impact on your blood sugar in general, and it means it's going to give you more of a gentle bell curve with your blood sugar levels and your insulin spike versus a big giant sharp spike and drop off. Now, there are some other benefits to raw honey other than the fact that it's sweet, it tastes good and it's a food. It's the fact that it contains bee pollen which has a lot of powerful properties. What this bee pollen can do inside your body is actually act as something that's going to prevent allergies for given local areas, so if you are consuming local honey you can help your allergies out by simply just consuming that honey. It sort of builds up an antibody or sort of a histamine blocker, if you will, basically towards that ultimate allergen.
This is one of my favorite ones, because you've seen my videos on this, when you consume honey you restore your liver glycogen at a different rate than you would if it was just a simple refined sugar. This means you get all the benefits of restoring liver glycogen without the negative side effects. Benefits being, you're simply going to help your serotonin levels out. What happens is, when you consume carbs and your liver glycogen fills up it triggers the release of tryptophan. This tryptophan cascades and helps the production of serotonin which helps you chill out and helps you go to sleep.
The next one I want to talk about is something called dolceti, and it's really not that popular. Honestly, I don't know why. You can find it at Whole Foods, or you can find it at most high end grocery stores. What it is, is an apple nectar and it averages between seven and nine on the glycemic index scale. That's ridiculously low. That's like such a low impact that's like a lettuce.
The next one that I want to talk about are dates. You should go on lots of dates. I mean, you should eat lots of dates. The reason that dates are so good is simply because they're super, super high in fiber which means that in addition to getting the carbohydrate sweet benefit, it negates a lot of the negative impact by having a high amount of fiber, meaning your overall amount of net carbs much less than if you were to just have pure sugar.
One of the ones that a lot of people don't want to simply talk about is that very similar to the prune family they're going to help you out with that irregularity. Let's face it, something we never really want to talk about but we all face it from time to time.
Alright, so the next one I want to talk about is coconut sugar. Coconut sugar has a huge component to it that I am a big, big fan of. That is the fact that coconut sugar contains something called inulin. Inulin is what is called a prebiotic fiber. If you've seen my videos talking about prebiotics and probiotics you know that prebiotics are essentially the fertilizer for gut bacteria. We need that fertilizer for our gut bacteria to grow, to flourish, to proliferate, so that we can actually have a healthy gut biome.
Coconut sugar containing that inulin gives us one of the most powerful and one of the only natural sources of fiber that we can get to help that process. Rather than eating stalks and stalks and stalks of asparagus, maybe just make a pie with some coconut sugar.
Lastly, this is one that you've probably heard of before, and it's simple Agave nectar, coming from that cactus. I'm not talking about making tequila. If you want to go that far you can, but I'm talking about pure Agave syrup. One of the biggest reasons that I'm a fan of Agave Syrup is simply the fact that it's right in the sweet spot when it comes to the glycemic index.
1. Raw honey
2. Apple nectar
3. Dates
4. Coconut sugar
5. Agave nectar
Thanks!
all glucose
I’ve used coconut sugar but prefer Manuka honey...
Real MVP!!!!
stay away from sugars and all their healthy replacements. they strike an insulin response and cause cravings.
I actually met a man as I was walking through a festival the other day. The guy appeared to be about 60, but when I asked he told me he was 85! When I asked about the secret to his longevity he told me that him and his wife had been growing their own produce organically since the sixty's, and he's always farmed his own raw honey! It was the best honey I've ever tasted, and he claimed that unlike store bought honey which has to go through a pasteurization process his was stored straight from the source. He said this allowed it not only to have the fullest flavor possible, but also to preserve all the amazing properties produced by the bees. Raw honey is still great (especially when compared to sugar), but if you can I would recommend finding it from someone who gets it straight from the bees. Awesome stuff.
Blake Culpepper i
Blake Culpepper you mean nature makes food better for you than man does? Shocked 😮
Eric H I doubt you’ve ever tried a wild pome ever, those wild one are quite a bit more bitter and waxy then you’d get at a supermarket. In essence I’m saying not everything mad made is bad.
raw honey huh
My grandparents were the same and both lived until their late 90’s.
For people who are not on keto but want a healthier life style. One step at a time..
Fouzia Akhwand: good point! A lot of people are blasting him saying « this isnt keto etc » but not all his videos are about the ketogenic diet, its about making healthier choices
Keto is not the healthiest diet
wtf is keto?
@@jacobdebon3260 says you.
TheMacocko it’s not lmfao
This was right on time. Im so happy to hear this because dates and honey I use and for keto alot of people say none of these are good. I use it in small amounts and i dont feel sleepy or bad after consuming. Thx for sharing one again 💖💖💖.
OMG thanks so much for your info... I've been trying to find sugar substitutes for a while now. Awesome video.
Always straight to the point, solid facts, great content.
I am slowly easing myself into a more Keto type diet. I do not eat refine/process sugars at all but I still enjoy having (at times) some honey in a cup of hot green tea in the morning. If I am going to have some form of sweetness in my food or drink honey is my go to sweet.
Thanks for this. I know these arent necessarily Keto approved but for someone who had to stop keto because of stomach issues. Iv since gone to do more ancestral and this is still great info. Honey helps in healing IBS/crohns and other stomach issues
Love it!!! I got many more alternatives to choose from. Thank you!
thanks a lot thomas... that helps me a lot... you and Dr. berg are helping be out shaping my life entirely in a good and healthy way... god bless
you're super smart! I absolutely love these videos. They're very helpful
I just watched a video by Dr. Berg comparing Agave Nectar to High Fructose corn syrup and he said Agave Nectar is hard on the liver because it's 90% fructose and if he had to choose between the two, he would choose HFCS.
Why do either?
Great video, great information - thanks
Love all your videos!!! It's very inspiring! If you don't mind do you know about PQQ? Somebody suggested to take it because my body was weak due to Flu and colds. Thank you
Hey Great vid, I didn't know all that. Luckly I use Honey a lot, as well as Agave. I like the idea of coconut sugar and will definitely will try to find it.
What would you recommend as a carb substitute? Not just for refine sugars like this video. But for things like pastas, and breads? Pastas I tend to use veggie based pastas, or whole wheat, as well as 100 percent whole wheat bread. I crave carbs like crazy and I have been keeping them down to around 50 maybe 75 grams (on a cheat day) and I've been doing it for months. Any advice on that?
Thank you brav .... u r so knowledgeable
This is good, i'll try these...well except the last one. lol but ill try, the sugar addiction is sooooo overwhelming it's really hard for me to focus.
HEY THOMAS.
THANK YOU FOR ALL THE CONTENT YOU GIVE OUT FOR US! VERY INTERESTING INFORMATION!
CAN YOU POSSIBLY DO A VIDEO ON CRACKING JOINTS AND HIPS IN BODYBUILDING? I AM SURE A LOT OF PEOPLE WOULD INTERESTED IN THAT, AS WELL AS HOW TO FIX AND PREVENT THAT IN THE FUTURE!
THANKS AGAIN
I personally use organic coconut palm sugar and has not let me down yet. Not to sweet and Low Glycemic. I use tbsp of it with tbsp of grass fed butter or tbsp of organic coconut oil for my bulletproof coffee in mornings and found it to be best combo
On keto ?
@@4knature290 Not strict Keto
Is there fructose or sucrose in the coconut sugar?
Thanks thomas i just asked it for it in the previous video and you did it
Thanks!!
M assuming but how would these substitutes affect a ketogenic state?
Thanks for the alternatives. I wasnt sure about raw honey until now 🙏
Great video Thomas. I feel a bit better about myself now. My hubby cheated last friday with real ice cream. I had him pick me up some wonderful organic, ripe, and very sweet dates. Honestly, the main reason I went keto was not to lose weight or even get into shape I actually was super underweight for a couple months, but I had to kick my sugar habit I would literally fast 2-3 days just so I could eat a pint of my favourite gelato once a week. I sorta went a little overboard on the dates, but oh well, in the words of Dr. Don Colbert, and as you basically said, " fiber covers a multitude of sins. "
Great info on the sweet sugar substitutes and their benefits.
God bless!
what do you think about fiber yum from tapioca starch Imo. thanks for all your videos and information
Thomas, do you still recommend agave despite the higher fructose levels? Please update your recommendations. Thank you!
I like it....very helpful !
fantastic channel, subbed and will be sharing.!!
Hi, love your videos on Nutrition, would like to know your thought about TRT (don't know if you are allowed to discuss this on videos though). Also I think you could do 1 or 2 videos a month about recipes for muscle gain etc.
Agave was moved to the NO list because it contains excess fructose.
Nearly all choices he mentioned in this video has huge excess of fructose. Actually agave has the least from what he recommended.
@@jacobsquires859 considering the science of how fructose is processed by the liver is similar to how alcohol is processed by the afor mentioned organ, fructose is pretty bad
@barefoot arizona I ain't risking the health of my liver
Damon Albarn agave is almost 90% fructose
yes that can turn your liver to a fatty liver and issue to your pancreas
Hi Thomas, just described because I love your videos! Just curious why Blackstrap molasses did not make your list? Thanks
thank you so much very helpful great video
Man i am learning so much from you. Thanks!
Your channel just came up on my TH-cam Feed. Great video. Down to Earth, Easy to Understand AND RETAIN the information! This is so important, this is key! Thank you. This is also essential inf for another "Special Population"....... those of us in (Recovery)!
I have pretty much cut out sugar. But once a week I will treat myself to a pint of Halo Top or Enlightened ice cream. The entire pints are mostly between 280 and 400 calories, depending on the flavor, much less than other ice creams. And most ice cream pints contain 64 grams of sugar or more. Halo Top and Enlightened have about 20 grams in the entire pint. Not something I would eat daily, but once a week will not hurt your gains and keep you from being too restrictive.
Thomas, great video! Could you please talk about Palatinose (Isomaltulose). My nutritionist recomended this low GI alternative as I have actually lost lean mass alongside with the fat over the past few months. I need to adjust my diet to build lean muscle without gaining fat. Please make a vide on fasted cardio as well please. Shall we take bcaas or glutamine before? Keep up with the great work! Best fitness channel!
Dr.Eric.Berg says in a video Agave Nectar is ”liver damaging” and he would avoid that. How come you say its good?
Hi ThePKMartin. I believe this video is not specific to”Keto”. This is for anyone who want to stay away from sugar. Dr. Berg sweetener info was specific to Keto lifestyle.
Dr.Berg is an antivaxxer.
@Lake TitiCaca the vaccinations are unregulated in the USA and many contain things like mercury, which is a nuero toxin in vast amounts and formaldehyde which is an embalming agent. Read your food labels and your vaccination ingredients. Not all vaccines are bad, but a vast majority are awful. How much do you simply go along with because you are told to? Please take another look at vaccines and protect your body and brain.
More over whenever a vaccine is damaging to someone the government pays their settlement, never the vaccine creators, so tax payers are paying for the damages of the vaccines, aka you.
@@springrain5297 some vaxines have extremely small amounts of mercury in inorganic compounds that aren't readily absorbed by the body. You should not eat salt, because there is toxic chlorine in it, right? Formaldehyde is also produced by they body and small amounts are naturally found in food we eat. Like all things its about moderation and risk opportunity cost
thank you for this video!!! you are a God-sent!!!!!!!!
Hi Bro, thxs for the huge help i am getting from your videos... Damm it opens my knowledge vault with an explosion. A quick Q, is coconut palm sugar the same as cocnut sugar in your video?
Thanks Thomas for amazing information,
How about banana with black coffee?
I wonder whether you have heard about Kithul Treacle (Caryota urens). It's predominately grown in Asia and it has a lower GI index below than coconut sugar. Kithul comes in Treacle,sugar forms. It tastes so better than Coconut treacle.
How much of these sugars would you have to consume in order to receive benefits? I use coconut sugar and honey, but I only eat a Tbsp for both. I like sweets but I rely on stevia as my sweetener.
I am amazed! I just watched a video that you posted talking about all the sugar substitutes. Did you changed your mind or did you get better informed?? Here you are telling all the opposite about them all. Can you please clarify?
Thomas I know you mentioned honey has bee pollen however what about taking bee pollen by itself what are it’s benefits on Keto? Can we use it as a source of protein ?
Aw man...
Watching Baby Keto Thomas makes me cry
I use Agave Nectar ..but just watched a video from Dr Berg saying its very bad for the liver way worse then Fructose.I was shocked is this true ?
Nice info.. well, what about missed items like Jaggery, Stevia n maple syrup???
can you heat these things up when you cook? for instance honey? will it still have all the great benefits?
Your hair is looking really good in this video!
Don't abandon the science altogether! Your delivery of the research is one of the most comprehensive on TH-cam.
He could not talk about the research in this one, as all the researches would have been against him LOL
What about sucralose? And which one of all of them can be use on a ketogenic diet ?
I use honey to sweeten my ACV coming from the gym, my Oatmeal, coffee, and tumeric lemon ginger tea in the morning and day, it is a life savor in my I.F and start my morning right.
Serious question: If I don't eat sugar/carbs but I do a lot of sugar body scrubs will that effect me being in ketosis? Will it be absorbed through my skin or is that different than consuming it internally?
all the things you told could kick me out of ketosis. I love dates though :(
All great refined sugar substitutes, however none of these would be good during an intermittent fasting period correct?
what is a good snack for night time, that hits the sweet tooth, but is healthy and filling. ( also allergic to peanuts)
air popped popcorn with 5 calorie white cheddar cheese seasoning. Add lime/lemon juice and hot sauce for the seasoning to stick without the need of oil. Put the popcorn kernels in a micrwave safe dish, wrap the top of it with paper towel to precent kernels from popping out, and put that bad boy in the microwave for 3:30-4 minutes
Thomas, what's best to do when weight loss plateaus?
hey Thomas would you make a video that talk about lowering blood pressure I am a diabetic and I have high blood pressure I reach my goal as far as diabetes I do not take any more diabetes medication I'm working on my blood pressure I take very low dosage of medication as far as blood pressure is there anything that can help me go over the hump thanks peace and God bless
What do you think about Stevia or honey for a 16 to 24 -hour intermittent fasting lifestyle.
Bc it is 90% fructose and apparently converted into triglycerides by the liver, how dangerous is it for diabetics? Should diabetics avoid it, or is it safe to consume.
Hi Thomas, do you have any current info on Thaumatin? I bought a small single serving of Nuzest pea protein to try with intent to change from whey protein, but not sure about it's safety. With what I've seen on TH-cam we are the guinea pigs/lab mice for this 😂
Love your channel and watch all your videos, thank you!
Very informative. I was surprised you didn't mention Stevia. I follow a Keto genic diet so my understanding is all 5 of these sugar substitutes are not a good idea. I assume a 5 of these create insulin reactions?
Michelle Ippel this video is not on the subject of Keto, it is only subbing regular sugar as it has no nutritional value compared to what he is talking about.
What about monk fruit and erythritol, if this video were to be updated, would they qualify? Or, are they too synthetic for liver enzymes?
Do you know what is the maximum temperature for raw honey for it to keep all the "goodies" ie. enzymes etc. ?
I heard we should not use boiling water with it, because it may destroy the raw honey's properties. Of course it will still taste sweet but may not do its job health wise.
Raw honey is slightly more expensive but worth the $, might as well use it properly.
I don't think the temperature issue applies to normal honey.
What is your take on the topic?
Beekeeper here, you want to keep the honey at under 118F. Any more than that and you start to destroy some of the enzymes. Boiling water is not advisable for crystallized honey, but you can use simmering water for a slow warm up. It's the honey itself you want to keep at 118 or under, it's alright if the water is hotter than that, just pop the lid on the jar and put a thermometer in the honey while it's warming.
@Thomas DeLauer Do you think that sugar free sweeteners, powerade zero's, diet soda's, etc. will throw me out of ketosis (spike insulin)? If so, should i just totally do without them while on keto?
How would one incorporate these sugar subs into the keto diet?
just watched another video on sugar substitutes triggering insulin. is there any (like stevia) that wouldn’t spike insulin or which of your 5 would be the mildest to spike?? thx
Looks like I'm late to the party, but if anyone else runs across this... My favorite sweetener hands down is: Monk Fruit. No carbs, doesn't have Stevia aftertaste. It's the perfect direct substitute for granulated sugar.
Is cocunut palm sugar keto friendly? I just recently bought PBfit that is low carb but I just realized had coconut palm sugar!
How do these effect those on the Keto Lifestyle?
Seemed like there's a lot of reports about the negative impacts of agave nectar with its high fructose and high carbs content. Do we still follow?
I really liked this
Would love to get your thoughts on molasses, particularly blackstrap.
Adam Schorsch I love to use it as the carb count is worth it in some applications and it has potassium and other beneficial nutrients
Are these the better options in keto over artificial sweeteners?
i just love you lol you are like the missing and rare link to the fitness and nutrition industry. you give out correct and vital information that most if not all younger fitness gurus and youtubers know absolutely nothing about. I watched a video the other day where someone was saying theres no such thing as good or bad foods! and they teach this! when i said something i got attacked by over 20 people telling me i was stupid and im going to cause people to have eating disorders and i shouldnt graduate to be a dietitian. All because i dont agree with chugging monsters with pre workout and eating donuts for carbs.
aww its so cute how some girls these days try to speak before they are spoken to
I am confused with Agave. I love the flavor, but it is fructose. Fructose is a very damaging form of sugar. Low glycemic but still sugar. Please help me understand. Thanks!
Dolceti is 2/3 fructose; that seems like a problem to me; that ratio might explain the favorable glycemic index.
So what would you do for a vegan IF keto diet? All my shake mixes together are around 100 grams sugar/1,000 calories. It's like I have to drink a double shake then hit the gym then fast...but need protein after, then comes the cardio at work.
...just wondering what good brands for working out people might suggest that is high fat/protein and NO sugar or carbs. Whatever it is that breaks the limit...like 6 grams or whatever.
Actually, it's best simply to cut all sugars out but most people are addicted to sweet stuff since birth; so it's hard...but still, it can definitely be done if you have the will to be healthy/take your life back.
Hey m8 wanted to ask about adding honey to the apple cider vinegar mix drink you did?
+Thomas DeLauer I know this an old video, but I hope hope hope you might answer this, since you might know something, and everywhere else I am met with silence.
You mention Inulin. Could I use Jerusalem Artichoke(sunchoke) as a potato alternatives, at least once in a while on a ketogenic diet, at first look it might have many carbs, but its all inulin. As far as I have understood, it should pass through you more or less undigested, and therefor not ruin anything like normal carbs, but I haven't been able to get it confirmed from an at least somewhat reliable source on KETO.
So please, if you have any insight on this, share it with me, and even if you dont, let me know, so I know you seen this.
I've nevar heard of "dolceti", but I whant to try it. Anyone else tried it? Wherr else can it be purchased besides Whole Foods? Or I guess it's gone to be Amazong Foods pretty soon...
Thomas Delauer, what are your thoughts on the following milk shake?
(1 Avacado + 1 Banana + organic milk).
1 banana has the recommended carb intake per day.
I'd use raw milk or raw milk kefier to protect your stomach. Even though its not keto. A brown banana. frozen blueberries and papaya are good too. the banana adds a prebiotic so probiotic have something to eat. If you lost the weight that you want and have been on a good routine for awhile. ( I keto for 3years, lost 35 pounds in 3 months)
Thomas, remember the effect of the sweetness, in the brain insulin release, can you talk about that
Tips for faster muscle growth !
we need the pure answer Thomas !
What about maple syrup? Its not popular in Europe but Ive seen some new items in the markets so was wondering if its any good
I try to sweeten as much as possible with dates or vanilla powder, and at the end as less coconut sugar as needed.
What kinds of raw honey and coconut sugar are you speaking of?> pictures please. Thank you Mr, Delauer.!! for Everything you do.
Thank you
agave nectar is literally just fructose
I came here to say this. Good lookin out
But it is still natural and have less chemicals than refined sugar
Big buddy, I'm wondering you're opinion on building muscle on low carb and keto diets. I hear a lot of other bodybuilding guru's such as rich Piana and enhanced athlete saying they can't build muscle without carbs. I know they use all kinds of PEDs and think they use a lot of bro science. Just wondering your opinion. Thanks
Can you tell me how organic molasses and maple syrup rate? Thanks
What about the sugar substitute Erythritol? It is supposedly made with fermented fruits and veggies. It tastes JUST LIKE sugar and measures like sugar. There are no carbs in Erythritol and I'm on the Keto diet.....so I would like to use it, but I'm leary because so many sugar substitues are so bad for us even after they've been touted as "healthy". What is your opinion on Erythritol?
Include Xylitol
Leslie Hi this is not a Keto video, erythritol is more like 60% as sweet And xylitol is bad for your gut. I add pure unadulterated stevia to erythritol and it kills the cooling effects and makes it as sweet cup to cup as sugar 1.5 teaspoons per 4 cups of erythritol
I saw a 'monk fruit' sugar in a store last week. Label was compelling.
Thanks sir
Would anyone know if there are any sugar free syrups that would be o.k. to use in the keto coffee? I would enjoy the coffee more if I could add some flavor to it but I don't want to kick myself out of ketosis.
Sonja Birkel I have sugarfree coffee mate italian sweet cream coffee from nestle ...it's avalable in target and everywhere you can find it ..that's really delicious ..you can Google for more sugarfree cream coffee brand
I use roll honey in my coffee would you suggest a gobby being a better option
Which is the best for Keto?
can I bake with dolceti sugar? Making homemade chocolate and trying to decide on a sweetener..
What about Chicory Root Fiber? Not the roasted version... Is that a good substitute for sugar?
Hi Emerson, I've been looking into this after reading a article describing the harm of stevia, and stevia/alcohol sugar combinations. Since Chicory root fiber is an inulin, won't spike sugar levels, it might work as a good substitute. Since everybody has a different body.... some may find it has a laxative effect. Here is a link to the article I came across. janeshealthykitchen.com/paleo-sweeteners/
Recent studies have shown that agave is not better for you than refined white table sugar. However, stevia was a very different story in these studies. It is a far better sugar alternative than agave and even more so than xylitol.
i am ordering date sugar and coconut sugar today. thank you