The Skinny from Dr. Z

First of all, I want to use this an opportunity to be a bit more clear on my opinion of artificial sweeteners. In the book I say that artificial sweeteners and zero-calorie, zero-carb products are ok when on the low-calorie phase of the diet. I follow that up by saying we'll worry about your diet coke habit after you lose the weight, remember?

Now I'm going to tell you what I mean by that and exactly why a diet coke habit is a problem. Every time you taste something sweet, your pancreas is called to action to begin releasing insulin in the preparation of some form of sugar entering the system. If you continue to cry wolf, day after day, your pancreas is going to quit secreting insulin because your body is smart like that. It's not going to continue wasting it's resources for no result.

If you disrupt this normal pancreatic process, what's going to happen when you do ultimately eat real sugar? You're not going to get a proper insulin response and the calories you consume will be immediately converted to stored fat rather being broken down into usable energy. This is a problem and why you have to break the diet coke habit or whatever sugar substitute habit you have.

Additionally, you've heard me say it before, taste is an acquired sense. The more you continue to eat sweet foods, the more you'll crave them.

My Challenge to You

If I can do this, so can you. My challenge is simple and it's great example that proves my theory that taste is an acquired sense.

It's simple and it can be applied to either tea or coffee or both. I used to always take Splenda with my tea and coffee. I decided I wanted to quit, so I quit.

It was miserable... for 4 days. Day one it was horrible, I didn't think I could do it. Day two, the same. Day three, I did't think about it much, I almost didn't notice. By day four, I was over it.

Your turn.

What you need to know about artificial sweeteners

For dieters, artificial sweeteners often mean the difference between blowing your carb limit for the day, or safely satisfying a sweet craving. However, most powdered forms of fake sweeteners contain some sort of sugar based bulking agent, such as maltodextrin, or dextrose. This adds carbs, so if you use a packet, count it as one carb. Liquid artificial sweeteners are becoming more popular, as no bulking agent is needed.

Below is a list of some artificial sweeteners that can be used on a low carb diet. Be aware there is a great deal of controversy around these products, so you'll have to decide for yourself whether you want to use them.

Stevia

Stevia or stevia derivatives are marketed under the brand names of Pure Via, Truvia and SweetLeaf,among others. The sweetener is created from a plant native to South America. Stevia extract is 200-300 times sweeter than sugar, has zero calories, and no effect on tooth enamel. This is the ONLY sweetner approved on the 2.0 protocol. I don't recommend you use any others.

• Pros: It's created from a plant, and as such, is a more natural product, and it contains many nutrients that help regulate blood sugar, including chromium, magnesium, manganese, potassium, selenium, zinc, and vitamin B3(Niacin). In several studies, stevia has been shown to help diabetics maintain blood sugar control.
• Cons: Some experts contend that there is not enough research which shows stevia is safe, although the sweetener is commonly used in many products in Japan and South America, and has been for many years with no reports of problems. The powdered form has a back taste of licorice, but in the liquid form, the back taste is almost eliminated

Aspartame

Aspartame is marketed under the brand names of Nutrasweet or Equal. It's probably the most well known of all the artificial sweeteners, and is commonly used in most soft drinks and commercial low sugar products. It's 200 times sweeter than sugar, has zero calories, and has no effect on tooth enamel.

• Pros: There's a body of research which says that aspartame is safe. It's also readily available, and is used in all kinds of commercial food products.
• Cons: Some experts contend that aspartame consumption is associated with headaches, dizziness, chest pain, nausea, weight gain, depression, memory loss and anxiety attacks. People with a condition knows as phenylketonuria (PKU) should not use aspartame, as it contains phenylalanine. In addition, aspartame is unstable at high temps, so it shouldn't be used in baked or cooked foods. The heat destroys the proteins from which aspartame is made.

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Saccharin

Saccharin is marketed under the brand names of Sweet n' Low. The sweetener has been around since the late 1800s. Saccharin is 300-500 times sweeter than sugar, has zero calories, and no effect on tooth enamel. In the past, saccharin was incorrectly identifed as a potential carcinogen, but this association was disproven, and it is now available on the open market.

• Pros: Saccharin, as with any artificial sweetener, has benefits as an alternative to sugar, and a flavor enhancer. It is commonly used in non-food products such as toothpaste and cold remedies to improve the flavor.
• Cons: It has a metallic aftertaste, and isn't suitable for baking or cooking.

Sucralose

Sucralose* is marketed under the brand names of Splenda and Apriva, and is relatively new on the artificial sweeteners market. It was approved for use in the United States in 1998. It is created from changing the chemical structure of common table sugar. Sucralose is 600 times sweeter than sugar, and no effect on tooth enamel.

• Pros: The taste of Sucralose is very close to sugar. Although it does have some carbs (24 per cup) it's much less than sugar. Sucralose can be used for baking and cooking, as it maintains its sweetness at high temperatures. The liquid forms of sucralose are becoming popular as they are essentially carb free, but they are not as readily available, as the manufacturer of powdered Splenda has not come out with a liquid version. Other companies have stepped into the void, but these liquid artificial sweeteners are mostly available online only. Look for EZSweets, FiberFit and Sweetzfree. However, be aware these forms are extremely concentrated, and in some, a single drop is has the sweetening strength of 2 teaspoons of sugar.
• Cons: Less research has been done on the safety of sucralose. The research that has been done is split on safety issues. Some studies show that it effects the thymus gland, other's say it's safe. At least one study showed that consuming sucralose resulting in a rise in insulin secretion and clearance, which should be a concern for anyone with insulin resistance. There are many anecdotal reports on the web which indicate it may be associated with headaches and memory problems.