Sayer Ji
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Sweet! Dieting without Deprivation

Sweet Dieting Without Depravation

So, you are looking to lose a few pounds, or keep them off. What better way to accomplish this feat than to eliminate both empty sugar calories and synthetic sweeteners, which studies show can generate excessive cravings for sweets and actually increase weight gain.

Worry not, because Nature has the solution. There are two proven ways to satisfy your sweet tooth without the adverse caloric consequences and without worrying about poisoning yourself (e.g. sucralose, aspartame, saccharin) in the process.


Birch Tree Xylitol

Sweet like sugar, but with 40% the calories, xylitol is fast becoming the preferred sweetener of a variety of health-conscious consumers.

Those on low-carb diets can appreciate the low effective carb rating of xylitol (it has 75% less carbohydrate than sugar), as well as the fact that xylitol, unlike most other sugar replacements, is 100% natural. Not only is it found throughout nature in fruits (raspberries), vegetables (corn),* and trees (birch), but each day our body produces between 5-15 grams of it as part of normal metabolic processes.

Those with blood sugar imbalances can revel in the fact that xylitol has a glycemic rating of 13. What this means is that sugar (glucose), which is rated at 100, is released over seven times faster into the blood than xylitol. Unlike sugar which provokes the release of insulin in order to handle the onslaught of glucose into the blood, xylitol is metabolized independently of insulin in the gut, supplying slow and steady fuel through long periods of time. Those with hypoglycemia and diabetes alike can benefit greatly from this sweet and stable fuel source.

Those prone to infections or the overgrowth of Candida albicans (yeast) have used xylitol successfully to regain their health. The Finns discovered decades ago that xylitol consumption could be correlated directly to a dramatic decrease in incidents of cavities and ear and throat infections. Because xylitol (unlike sugar and starch) is non-fermentable and has an alkaline reaction in the body it creates an inhospitable environment for Streptococcus mutans and other infectious organisms that tend to thrive in lower pH environments.  Studies have shown that plaque build-up and dental caries and can be reduced 80% by the introduction of moderate amounts of xylitol, or approximately half an ounce a day. Research also indicates that xylitol may increase bone strength and bone density in those who consume it.

Not all the mechanisms for xylitol’s efficacy have been fully identified, but the proof is in the pudding (assuming its sweetened with xylitol). Enjoy!

*Important Note: xylitol is toxic to dogs, and may have a laxative effect, so start slowly. Also, it is best to obtain xylitol from a manufacturer who uses birch and not GMO-corn, as is most commonly the case.


Stevia Extract

300 times sweeter than sugar, without caloric content, the plant has been used for over 1500 years by Paraguayans, without adverse effects. New research indicates that this plant provides a safe, affordable and tasty option to expensive and potentially dangerous sweeteners. It also has a number of proven "side benefits" which include: reduces blood sugar, reduces blood pressure, combats infections and more. One study even found that stevia was as effective as a popular oral antidiabetic drug, but with less side effects.

Isn’t that great?! Things that taste sweet don’t have to cause cavities, promote weight gain, or lead to blood sugar imbalances. On the contrary, Nature provides sweet things which actually sweeten our health, as well as our palates.

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of GreenMedInfo or its staff.

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Has anyone used coconut sugar for a sweetner?  If so what did you think.

Toxicity to Dogs

This concerns me... if its toxic to dogs it seems intuitive that it would also be toxic to humans (even if at a higher dose?)

Different Species

There are a several things that are toxic to dogs and not humans - onions and chocolate to name few.

Lo Han?

Anyone know the safety of it and how to use it?

Love Lo han

Lo han rocks! Aka monk fruit. This has been used for centuries in China by the monks.   I used it often,  the PureLo brand and it's our favorite natural sweetener.


Trehalose (sugar) may have protective effects for cells and exhibits antioxidant activities. It is also a chemical chaperon and may be directly involved in cell functions including protein folding and signaling.

A general review of Trehalose research shows that it may be an essential nutrient in the prevention of many disease conditions.




You can read this study.  It is most compelling.  I've used Xylitol because

it is supposed to be good for the skin, but Trehalose sounds good, too.

I don't really use much in the way of sweeteners, because I don't drink

much tea, and that is about the only thing I sweeten.  But I will find ways

to use anything that is anti-inflammatory, healthy and tastes good.

Just Like Sugar

Dr. Russell Blaylock recommends a sweetener called "Just Like Sugar". It's made of chicory root, calcium, vitamin C, and flavor from the peel of an orange. There are table top, brown, and powdered sugar versions of the product. We've used "Just Like Sugar" for a number of years now, and we love it. It tastes as sweet as sugar but has zero actual sugar content, and as you can see from the ingredients, it's actually good for you. It's not cheap, but it's definitely worth it to us. It's less expensive to buy it by the pound. We asked our local health food store to carry it, which they did. The least expensive I've found online is at Vitacost. Good stuff!

use of stevia leaf?

i am interested in using the stevia plant/leaf to sweeten foods. does anyone know how to use the plant as opposed to using the powered or liquid versions?

deb, NY

Using the Stevia plant

I use the leaves raw and straight off the plant and roll them with mint leaves

to make a sweet treat.  I grow Stevia plants just for that.  I have not used the

leaves in tea, but I am going to try that.

How to use stevia plant

I pick the leaves, dry them and put them in loose tea when I brew it.  Much less stevia than tea.  I can discern no additional taste except sweetness.

The leaves can also be crushed to powder but I have not tried putting this in any foods yet.

I live in Tampa. Florida and the plant grows year round (no winter anymore thanks to global warming).  You have to keep it watered, but no pests.  It has nice white flowers and bees buzz all around it when it blooms!

Not true

Consuming Stevia or Xylitol will not cause abdominal distress. No gas. No diarrhea It is a food of the earth and if it was consumed in an altered state like made into candy or another food then maybe, but only because another ingredient was the actual cause. This is why people steer clear of sugar alternatives. They feel safer with sugar, which feeds cancer, because someone on a blog wrote they got gas. Not true.

Not True comment is Not True for everyone!

Everyone's gut is different, but it is not true that xylitol does not cause gas and diarrhea for some people.  I have personally experienced both after 3-4 teaspoons with other food that does not cause problems for me.  Since there are many cautions in online articles, I assume I am not the only one who has experienced this.   I am fine if I limit my intake to 2 teaspoons and my tolerance is increasing.  It has an excellent taste and is worth the trouble to become accustomed to it and build up a tolerance, but when you first use it, I suggest doing it at home near a bathroom and only using 1-2 teaspoons.


To add to my above comment, erythritol is slightly less sweet and more expensive but has no gastrointestinal side effects for me.  You can get it at health food stores and iherb.

Xylitol versus Stevia

I have used both Xylitol and Stevia, and I must say that Xylitol tastes wonderful but Stevia has a very unpleasant flavour. Using too much of either can lead to flatulence and diarrhoea.

Natural Sugars

I been a strong advocate of Stevia and Manuka Honey as a sweetener of everything from drinks like coffee, tea and cocoa as well as making cakes and other delicious desserts.

I am so glad I have found this site years ago when i is a brilliant source of extremely credible information and I will continue to recommend it and its contents to all of my clients, colleagues, friends and family.


Sayer Ji, thanks again for finding and revealing all the research available on this site.


Kind regards,



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Sayer Ji
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