 Hey, I'll dust the shaper here. So we're gonna talk about sweeteners. We're gonna talk about sugar-free Just concepts because what's happening right now is that the keto wave is starting, right? Low carb is becoming finally this concept that we should have been talking about for many many many years But we're now just getting there and so we're gonna talk about some of the sweeteners So we have some keto friendly sweeteners and then we have things that are if you didn't know you would think they're keto And they're not necessarily or they could potentially have a reverse effect on you. So Here's the skinny animal. So just got to watch a few things I'm gonna give you a couple lists on either in this video or above and below here You're gonna get a list of few things that right now we know to be pretty safe From a ketogenic perspective or a low carb if you're gonna go low carb lean on these now Why I say is we generally know is that? Companies right now can they can they can make things seem or look a certain way So we got to be really careful When you're going low carb, but in general, these are the safe ones you throw it's a sugar alcohol Which is really really really really really safe Monk fruit tends to be really safe monk for the challenges is that the flavoring can shift a little bit stevia tends to be very very keto friendly Those are the three main Allulose allulose is another one that it's relatively new and that one is very ketogenic now Sometimes you're gonna see people blend them together and you want to blend those four Those are gonna be the four that you want to kind of lean on the majority of the time Those should be the more keto friendly sweeteners now it doesn't mean things like splendor can't still be low carb The challenge with splendor is you gotta be careful is that they actually lace it with dextrose Which actually still can spike blood sugar and even insulin a little bit So some people especially if you're a metabolic challenge may not get a good response with those so things like splendor even though It's low carb it can still be sometimes a hindrance and of course it has some artificialness to it Where the other four that I listed are all natural so you through all sugar alcohol Stevia monk fruit allulose. It's there's an all natural process to that. So it's they're they're real It's not it's not been processed or synthesized in a lab things like equal sweeten low also can be considered low carb But you're now you're consuming something that I would say is below are optimal if there's something you had from time to time I wouldn't I wouldn't be disappointed if it was like sparingly you had it randomly at random times I wouldn't worry about it But if you're gonna be low carb and consistently using something you want to lean on those other four But I have one that just jumped up like it has stevia in it, but it's stevia with dextrose So when you're reading the label look to see what they're using If they're binding it with something they're buying with something that can sometimes for some people if they're metabolic A challenge it can throw them out of tails and you don't even know right so you're consuming it thinking it's one thing But it's something else so read those labels you want to make it make sure it's pure or it's a blend of Stevia and you through all now a zolotol is another sugar alcohol that can be relatively safe It does spike a little bit, but it's still relatively safe That's another one that it's not so bad, but it's still you know not as good as the other four so of course the obvious ones the sugars and the brown sugars and honeys and the Natural sweeteners out there a Gave nectar those things are all gonna spark spark blood sugar a lot higher and some a lot higher So just a little tip watch out for those sweeteners. They can get a little tricky on you I've actually seen fat fat free water advertised before well water never had fat in it But they're using it as a tool to advertise it so be careful with the advertisers people are maybe gonna mislead you a little bit So just watch it. So you're looking for pure stevia pure sugar alcohol you through all you through all not malatose you through all Zolotols a little okay I wouldn't use a lot of it allulose and monk fruit are gonna be the four you want to lean on the most make sure it's pure Make sure they don't add a lot of binders or anything to it And but they can blend those four together which I like because it actually can help with some of the Aftertaste and things like that so a blend of those together can be really really good So hope that helps watch your sweeteners y'all