Alternative Sweeteners: Monk Fruit, Stevia, Erythritol & Xylitol – Dr. Berg

Learn more about alternative sweeteners—which ones are fine and which should you avoid?



0:00 Introduction: Alternative sweeteners
0:10 Alternative sweeteners vs artificial sweeteners
0:45 A deeper look at sugar-free products
11:35 Understanding different types of sugar
13:35 Get unfiltered health information by signing up for my newsletter

Let’s talk about alternative sweeteners. Trying alternative sweeteners when starting the ketogenic diet can make the transition much easier.

Notice I said alternative sweeteners and not artificial sweeteners. While alternative sweeteners aren’t completely natural, they are less artificial and less harmful than artificial sweeteners.

Keto snacks and desserts often have different kinds of alternative or artificial sweeteners. Trying keto snacks and keto desserts isn’t a bad thing, but it’s crucial to check the ingredients. Just because it’s labeled “keto” doesn’t make it healthy.

Out of all of the sweeteners, erythritol and xylitol* are two of the best. But it’s still better to only consume small amounts.

Monk fruit and stevia are also great options. However, with stevia, it’s important to make sure that the product doesn’t also contain maltodextrin. Maltodextrin is higher on the glycemic index than sugar. Maltitol, agave nectar, and functional fibers should also be avoided.

Including too much of these sugar alcohols (even the good ones) in your diet can cause bloating, fluid retention, diarrhea, and can upset the gut microbiome. They may also prevent you from getting rid of cravings.

I think sugar alternatives are great to help a person transition off of consuming sugar and for an occasional treat—but they shouldn’t be consumed on a regular basis.

*Pet owners should keep in mind that certain alternative sweeteners, like xylitol, can be highly toxic to animals. Sugar alternatives can be found in a wide range of products and may go by different names. It’s best to keep these types of products far out of reach from your pets.

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis and intermittent fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media.

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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! I hope this helps you better understand alternative sweeteners. I’ll see you in the next video.


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  1. @LordKibly on November 26, 2023 at 11:06 am

    Xylitol’s anti-cariogenic properties (enamel protective effects) alone make it the best alternative sweetener you can consume, especially after every meal and snack. Just make sure you keep it out of reach from your dogs as it is lethal to them. And don’t worry about its effect on the gut microbiome, as it’s actually a prebiotic, and it’s not indiscriminately antibacterial. It selectively inhibits the cavity-causing streptococcus mutans through the metabolism of xylitol-5-phosphate, which is indigestible and detrimental to their survival because they are unable to process it, which starves them, essentially allowing the now alkalinized saliva to do its job and remineralize the teeth without the hindrance of acidity and bad bacteria.

    • @Kaysonn- on November 26, 2023 at 12:10 pm

      It’s antibacterial too though, so make sure you dont destroy your gut biome too much

    • @wildedibles819 on November 26, 2023 at 12:30 pm

      Is that the one from birch trees?
      I think that was one I used before

    • @shellybulla8089 on November 26, 2023 at 1:03 pm

      I have a dog and don’t allow that in the house.

    • @LordKibly on November 26, 2023 at 1:08 pm

      @@wildedibles819 Birch sugar is my preferred form of xylitol, but it is often derived from corn and imported from China.

    • @robinoudsema8736 on November 26, 2023 at 1:22 pm

      I have SIBO (microbiome dysfunction/IBS) — all artificial sweeteners are a NO. They feed the overgrowth and make things worse!

  2. @Its-07 on November 26, 2023 at 11:07 am

    *Every time doctor comes back with a very informative* video…❤👍

    • @raewise6345 on November 26, 2023 at 1:10 pm

      He is an excellent in depth researcher!

  3. @elainehill5931 on November 26, 2023 at 11:20 am

    Thanks so much for this valuable information Dr. Berg! These days I just use a tiny bit of pure Stevia. Yes, it’s expensive to get the pure stuff but it last me a very long time. now that it’s getting colder I make a hot chocolate with coconut milk, organic unsweetened, cacao powder, a tiny bit of pure Stevia and a splash of heavy cream. I don’t really eat the keto desserts anymore. In the beginning I did.

    • @anithajose33 on November 26, 2023 at 2:09 pm

      Could you please mention the pure stevia brand?

    • @sonjascott7934 on December 23, 2023 at 2:40 pm

      Yes please, brand? And where do you find it?

  4. @lindaa5344 on November 26, 2023 at 11:38 am

    Great educational video and love the actual showing of the product. Thank you Dr. Berg. 🩷

  5. @pbrooks2099 on November 26, 2023 at 12:47 pm

    I respect that you don’t trust the food manufacturers. That’s one reason why we trust you, Dr. Berg. Thanks.

    • @JieKu-rp2hm on November 26, 2023 at 1:31 pm

      Sure. He promotes the artificial sweetener manufacturers instead.

    • @dontfit6380 on November 26, 2023 at 2:04 pm

      @@JieKu-rp2hmdidn’t really listen did you.

    • @joaquinben4458 on November 26, 2023 at 2:19 pm

      What that means?

    • @DistrictOfCriminalz on November 26, 2023 at 2:24 pm

      @@JieKu-rp2hm found the big pharma bot 🫵🏼🫵🏼🫵🏼

    • @kalnwi2023 on November 26, 2023 at 5:16 pm


  6. @raewise6345 on November 26, 2023 at 1:07 pm

    Thank you Doctor ❤️~Unfortunately, when dealing with SIBO, you can NOT have artificial sweetener. It feeds only the “overgrowth” and makes things worse. (The exception is aspartame, which has it’s own issues, lol)

    • @dontfit6380 on November 26, 2023 at 3:25 pm

      If it is feeding bad bacteria then it is being digested. Erythritol is absorbed into the bloodstream then excreted into the urine. It is never changed from when you ingested it. So it’s feeding nothing.

    • @Orlandoarchives on November 28, 2023 at 12:59 am

      Aspartame is 100 percent safe as long as you don’t have PKU

    • @lisasuzanne38 on December 20, 2023 at 12:57 am

      lol aspartame is NOT safe, it is linked to cancer.

  7. @ksrenreno6196 on November 26, 2023 at 1:27 pm

    Ladies, just a heads up. Artificial sweetners can, after a period of time ,they can affect bladder control. So if you’re having incotinence issues, try giving up your artificial sweetners for a while. See if it doesn’t go away.

    • @ralsharp6013 on November 26, 2023 at 2:03 pm

      Yes I totally agree. Raw honey is a good replacement and has immune system building properties. 🙌💦🌱

    • @IdolEyes84 on November 26, 2023 at 4:21 pm

      Aspartame and caffeine?

    • @ksrenreno6196 on November 26, 2023 at 5:08 pm

      @@etvpx I used to drink bia which has Stevia and erythritol . I also have trouble with sucralose.

    • @user-cv6ep9lo7v on November 26, 2023 at 5:39 pm


    • @none4126 on November 26, 2023 at 5:44 pm

      You mean natural ones like stevia or artificial ones like sucralose?

  8. @alhamilton8690 on November 26, 2023 at 1:34 pm

    Thank you Dr. Berg for the breakdown of “alternative sugars” personally I suggest to read the ingredients on the package of food or snack that they are interested in plus use any sweetener in moderation😊

  9. @somaliskinnypirate on November 26, 2023 at 2:01 pm

    Allulose is the only one i use since, to me, it’s closest to sugar taste without any blood sugar impact. Hopefully it’s not found one day to be harmful. Monk fruit tastes like aspartame to me. I’d really like to see you do a video on store bought keto bread. I’ve tried two brands (one from Costco and the other from Publix). Both taste the same (not really good). Both claim 1g carb net per slice. However, both have similar impacts on my blood sugar- one slice causing my CGM to go from 100 to 180! False advertising? Loophole in labeling laws? I pitched both into the trash – if i get a spike like that out of 1g carb bread, i might as well eat the real deal.

    • @Helenegardener on November 26, 2023 at 5:40 pm

      😮interesting. Thanks for sharing. There are carnivore “bread” recipes online that you may want to try. Delicious and no crap in it.

    • @rhill3453 on November 26, 2023 at 10:59 pm

      @@Helenegardenergr8 info thx 4 sharing gonna look the recipes up.

    • @jojo060612 on November 27, 2023 at 3:16 am

      Allulose is also my go to. Only one that doesn’t make me bloated. But of course the non keto world is securing allulose of being cancer causing. I, like you, also hope nothing bad comes up about it in studies to come.

    • @Helenegardener on November 29, 2023 at 3:50 pm

      @@jojo060612 Yes! Dr Berg’s videos /articles on how to stop sweet craving may help.

    • @chunt75032 on December 7, 2023 at 2:39 pm

      There is a new product called unbelievablebuns I bought the flour and I think I’m getting a glucose monitor so we’ll see 😊

  10. @guillermoviera6970 on November 26, 2023 at 3:21 pm

    Thank you Dr Berg. You definitely help keep me on my HEALTHY KETO LIFESTYLE. I am so grateful for everything that you have done to save my life. Merry Christmas and Happy New Year.🌅

    • @Drberg on November 26, 2023 at 4:20 pm

      Thank you very much. Glad to help you.

  11. @IdolEyes84 on November 26, 2023 at 4:06 pm

    I love these videos. Would be amazing if there were brands available in Australia too.

    • @Helenegardener on November 26, 2023 at 5:38 pm

      Dr Berg’s videos /articles on sweet craving issues may help. From a different angle.

  12. @LariatLady150 on November 26, 2023 at 5:12 pm

    Thank you for covering this. I make my own desserts rather than buying them premade from the store. Lately, I’ve come across recipes that called for Swerve (Erythritol, prebiotic ogliosaccharides, and natural flavors) or Besti Brown Sugar Replacement (Allulose, monk fruit extract, vegetable glycerin, natural flavors) sweetener, which are both new to me. I didn’t know what to think about them but this video has helped me some. I will say that I do not trust “natural flavors.” I feel that term is a loophole used to include unacceptable ingredients.

  13. @Franciso-so1bg on November 26, 2023 at 7:28 pm

    I bought a stevia plant several years ago. I’ve nourished it and propagated it into several other plants. I harvest fresh stevia leaves and dry them. Then I crush them up and use just a pinch of the dried leaves in any beverage I want sweetened. I know what is in my stevia.

  14. @winningvictory on November 26, 2023 at 8:20 pm

    Dr. Berg is medically and humanitarian awesome!
    For me, if I might want to have something sweetened; it is either Organic Raw Cane sugar or Organic Honey!
    No Sugar Alcohol or Artificial Sweetners for me!
    I might try Stevia.
    Then again; it’s better for me to stick with Organic Fruit Sugars from: Blueberries, Apples, Bananas, Blackberries, Pomegranate Fruit, and Tart Cherries!
    Watching Dr. Berg’s videos on the horrible and horrific effects of sugar in the body has really educated me!

    • @winningvictory on November 27, 2023 at 7:02 pm

      Your life and overall existence is a absolute Contradiction!

  15. @tonymcdow7206 on November 27, 2023 at 12:06 am

    I use pure Stevia extract and then apply it as drops to whatever I need sweetened. It takes about a week to adapt to the difference in taste from sugar, but once you get used to it, you will not miss sugar.

  16. @lailacotto3508 on November 27, 2023 at 9:16 am

    Thank you for your thorough investigations. Thanks for sharing your experiences and knowledge. This was informative on a life-saving level!❤

  17. @fehryn7369 on November 28, 2023 at 10:39 am

    erythritol is coming in research as causing blood clotting at so many grams per day. Don’t recall what the exact grams were (maybe 50?) but I’d definitely use it minimally. I mix it with monk fruit extract to lightly sweeten some teas and microwave flan. I wouldn’t use large volumes of it, like trying to make candy.

  18. @practicaldee on December 14, 2023 at 1:10 pm

    I love that Dr. Berg reviews actual products. I wasn’t familiar with certain products like healthy sugar substitutes. My shopping list has changed dramatically (in a good way though) since following Dr. Berg and watching his videos. I really feel like I should be paying him. I will support him by buying his products because he has made a significant difference in improving my health. Thank you, Dr. Berg.

  19. @myriamphilippeaux on December 24, 2023 at 11:20 pm

    Thank you Dr Berg for this information packed video, as per usual. The thing to add is that Erythritol has all the charm of a Jerusalem artichoke, which means it’ll make you gassy, a lot.

  20. @aliciaturnour5491 on January 1, 2024 at 4:22 am

    Thank you Doctor Berg for all the information on what’s in these packages of goodies 😀

    • @Drberg on January 1, 2024 at 3:37 pm

      You’re most welcome!

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