 Today we are comparing two sweeteners. I didn't say artificial sweeteners because they are not artificial. Yes, allylose and monk fruit sweeteners are sweet, zero calories, zero glycemic index, and they won't spike your blood sugar while supplying your sweet tooth. But how do they compare to each other? Let's jump to it. I'm Dr. Ahmet Ergin, your Udipendocrinologist and a diabetes specialist with 10 years of clinical experience working with patients with diabetes and hormonal problems. I will also touch base on possible risks of these sweeteners actually. So make sure you watch the entire video to get the full understanding. Also I will try to give you a good idea so you can actually choose between these two sweeteners comparing their overall benefits versus risks. So we did an artificial sweeteners video for you before and I left the monk fruit and alylose specifically out because I knew I was going to make this video. They're special, they're the monk fruit and alylose and you kept asking how about monk fruit, how about alylose, how about monk fruit, how about alylose. Well there you have it. I made a specific video just for that. Let's start with the monk fruit sweetener. Monk fruit is dried from monk fruit, that's found in Asia most of the time as the name applies. It's made by crushing the fruit and then drying the juice to make a concentrated powder. It contains no calories, no carbohydrates, no sugar, no nothing. Monk fruit extract is extraordinarily sweet and concentrated, up to 400 times sweeter than sugar. So it is frequently mixed with alylose or erythritol to form one-to-one sugar replacement. So what's the best way to utilize the monk fruit sweetener? Well monk fruit is highly concentrated but when coupled with alylose or erythritol it can be used as a great substitute for sugar. So how does it taste like? It tastes like super sweet. There's no aftertaste. However when mixed with erythritol it may have a little bit of a cooling aftertaste. I also want to review what other potential benefits you can get from monk fruit sweetener that you cannot get with other sweeteners including alylose. So the major component of the monk fruit sweetener is a kind of mogrozide which is known as mogrozide 5. It accounts for more than 30% of the product and is responsible for sweetness. According to research these mogrozides contain antioxidant and anti-inflammatory activities. They actually may provide health benefits as a result of these factors in studies. The mogrozide have these anti-inflammation features that may actually inhibit the toxic molecules and aid in the prevention of the DNA damage. No human studies validated these so far but at least animal studies are suggesting that. It appears to prevent the cancer development in animal studies as well. So we don't know the real mechanisms exactly and they're not really proven in human beings but it's better than something that can potentially cause cancer right? So according to one study for example mogrozides inhibited the development of leukemia cells. Another study discovered the strong inhibitory effects on skin cancers and mice. Because monk fruit sweetener contains no calories or carbs of course it has no effect on your blood sugar levels at all and it doesn't mess with your gut microbiome as well. As a result it's a very viable option for my diabetics. So those mice that were given the extract the monk fruit extract actually had lower oxidative stress and the blood sugar levels were better. Even their gut cholesterol which is HDL went up. So I mean that's really really promising. I would advise increasing your HDL with the exercise instead of just relying on the monk fruit by the way. But some of these advantages could be due to the magrozides the ability to promote the insulin production. Some of these advantages could be due to the magrozides ability to promote the insulin production in insulin cells. Isn't that amazing? However though because this extract is frequently combined with other sweeteners you should carefully study those product labels before just jumping to produce them. So can you bake with monk fruit? It bakes like sugar when coupled with irritol and can be used to make soft and crispy baked items. It does not however dissolve as well as sugar. So if you require the sugar to dissolve completely I would recommend using powdered sugar with it. Although that may not be very good for your diabetes. When coupled with alalos it bakes very similarly though to sugar but may not be as crisp as well. It will however dissolve well unlike the irritol combination of the monk fruit. So monk fruit and alalos actually dissolve better. So monk fruit actually tastes best in the baked products like muffins and cookies and cakes. If you are making them make sure you are using multigrain and some nut flowers to prevent the blood sugar spikes. It also the monk fruit also works very well in the coffee the tea so especially with alalos it dissolves very well in those liquids. So powdered monk fruit with alalos is fantastic also in frostings guys. And let's talk about the alalos. Alalos is a natural sugar that cannot be digested thus it's taste and acts like a sugar without causing blood sugar spikes. It has zero glycemic index and has net zero carbs so the fruit maple syrup and other plants contain alalos. So alalos is relatively a new keto sweetener for keto fans and it's getting a lot of popularity. It's like irritol is produced by a natural fermentation process. It's not considered an artificial sweetener because it is fermented from a plant. So how does alalos prove itself scientifically? Let's look at that. Well the good news is that the alalos travels throughout the body without being broken down. So alalos is absorbed by the somal intestine and eliminated in the urine without being processed a lot. So when consumed in large amounts though it can give you the runs the bloating, diarrhea and so forth. A 2015 small scale study showed that the alalos may actually be beneficial for top three diabetes and obesity. So according to the experts the alalos may assist to manage glucose levels and improve insulin resistance. As an expert I say amen to that. Animal studies that have been done in most of these studies shows that the researchers looked into for example whether alalos could have lower the body fat, the cholesterol and diabetes markers in one human study which is important. When compared to individuals who took a placebo, those who received the high dose of alalos beverages exhibited significant increases in body fat percentage and body fat mass and BMI. Compared to someone who did not use any of the alalos CT scans were used by the researchers to analyze for example the changes in the abdominal fat area of the study participants of course and at the end of that research individuals who drank the high dose alalos drink had a substantial reduction in the total fat in that abdominal region compared to people who did not use that. In addition the study also found that the alalos had minimal influence on fat cells in people's blood. Triglycerides, total cholesterol, low density lipoprotein like LDL cholesterol levels remained pretty much constant across the groups. That's interesting because when you lose abdominal fat you would expect some cholesterol changes so I wonder why that did not happen in these subjects. The researchers also discovered no differences whatsoever in diabetes related indicators such as fasting blood glucose you're like what there are you once they did not change their blood glucose did not change insulin levels did not really change much so maybe because these people were actually compensating for example eating more bread because they're they're using alalos in their coffee etc and that is a common problem many people use sweeteners. So replacing sugar with alalos may give a prospective benefit to people who are overweight and obese and they may lose some weight but they may not necessarily reflect in their diabetes outcome or their blood sugar outcome unless they are using that sweetener very carefully and they're not compensating by other foods by other carbs just because they are using the sweetener like alalos. So it is 70% as sweet as sugar and when using alalos you know you are needing around a little bit more than one and one-third rate and you will not see much of a difference. So how does it taste like? So alalos has very sweet with no bitterness or aftertaste so that is a good part of alalos and can you bake alalos? Well alalos is a browning agent so it caramelizes and dissolves and does not crystallize so that's good. It produces a moisture for soft baked foods but it's not going to give you the crispiness as opposed to erythritol for example. So what's the application of best use of alalos? It works well in the baked items again like the pancakes muffin and soft stuff and especially if you are using you know let's say almond flour and so forth that may be a good combination for that one-time treat that you're looking for. And powdered alalos works really well in frostings as well. It is not as sweet as sugar so you may need to use a little bit more. So monk fruit is way sweeter than sugar but the alalos is not as much. So guys I know you had a lot of questions about the monk fruit and alalos. I hope this video answered your questions. Please write a comment, share and we'll see you in the next video. Hey guys I hope you're enjoying this channel so far and I hope you subscribed already. If you didn't do it and if you did watch this video right there I think that will help you too.