Why does Keto allow artificial sweeteners?
I've been thinking about moving from Paleo to Keto which as most of you know is not a huge change but mostly just a change in mindset. May of the low-carb diets like Paleo warn against sweeteners both natural and artificial saying that even carb free sweeteners can spike insulin. Why does keto allow some where other programs don't?
Thanks!
Posted Oct 15, 2012, 4:24 AM UTC
Because there are sweeteners which do not take part in metabolism (just filtered directly to urine and sweat), therefore can't strike ones insulin.
That is true on the metabolic level but many in the Paleo community believe that even when something is not providing any actual carbs, the body will still respond to the sweetness with an insulin spike. In my short search, I couldn't find anything specific to cite but I know it's a mantra the trainer at my gym harps on. I'll look for something in writing tomorrow when I'm more awake.
Artificial sweeteners by themselves doesn't cause an insulin response in any studies I've seen, but it might be that people have conditioned themselves to get one from artificial sweeteners. So it's possible that some people might need to be careful around artificial sweeteners while "unlearning" the response, but for the vast majority there shouldn't be any insulin related issues.
Mark has a more thorough article, "Do Artificial Sweeteners Cause an Insulin Spike? ".
From another thread:
Seems like you can probably get an insulin response if you've conditioned yourself to it.
"Anticipatory physiological regulation in feeding biology: cephalic phase responses", Power ML, Schulkin J. Appetite. 2008 Mar-May;50(2-3):194-206. Epub 2007 Oct 24.
It's in animals, but skimming abstracts from other studies says the same for humans:
...
"Insulin levels, hunger, and food intake: an example of feedback loops in body weight regulation". Rodin J. Health Psychol. 1985;4(1):1-24. (no free source)
The conditioning should wear off after a while (or it might have already worn off) if you don't keep reinforcing it by eating when you get the urge. You have more stable blood sugar on Keto which helps with self control, which might add to why you have an easier time controlling it now.
And from yet another thread:
From what I can find it seems that you are right that sweeteners doesn't give an insulin response. Studies quoted are for Aspartame, Saccharin and Sucralose (Splenda).
"Response to single dose of aspartame or saccharin by NIDDM patients".
"Aspartame and its constituent amino acids: effects on prolactin, cortisol, growth hormone, insulin, and glucose in normal humans". Emphasis added.
"Effects of oral ingestion of sucralose on gut hormone response and appetite in healthy normal-weight subjects". Emphasis added.
http://www.dietdoctor.com/is-pepsi-max-bad-for-your-weight
Pepsi max contains Acesulfame Potassium (Acesulfame K), which could give an insulin response (no good studies on this in humans that I can find). It might be a cephalic response, it might not be related to insulin at all. As the blood glucose levels remained constant it likely wasn't a direct insulin response, could be related to caffeine causing increased gluconeogenesis and the slight elevation of insulin to manage that response. Or it might just be random daily fluctuations.
Another question would also be "what's the actual consequence?". Does this impact anything? What about the insulin response from eating a piece meat? Andreas' opinion of optimal range for ketones seems to be around 1.5 to 3 mmol/L and the ketone levels was above 2 during the whole test.
Just revised Wiki, looks like some researches do conclude that artificial sweeteners could increase insulin level. However, insulin is not bad by itself, high blood sugar level is.