Milly Gaines
The ketogenic diet is a high-fat, very-low-carb diet. While on keto, it is important to limit foods that have sweeteners, as they are a type of carbohydrate. However, artificial sweeteners can be used in moderation to add flavour to foods and drinks. Some popular artificial sweeteners used on keto include sucralose (Splenda), aspartame, saccharin, stevia, monk fruit extract, allulose, and erythritol. These sweeteners are much sweeter than regular sugar, so only a small amount is needed to achieve the same level of sweetness. While artificial sweeteners are a good way to reduce cravings for sweet foods, they may not be suitable for everyone, as they can cause GI side effects and harm the gut microbiome.
| Characteristics | Values |
|---|---|
| Artificial Sweeteners on Keto | Sucralose, Aspartame, Saccharin, Acesulfame potassium or Ace-K, Stevia, Monk Fruit Extract, Allulose, Erythritol |
| Sucralose Brand Name | Splenda |
| Sucralose Sweetness Compared to Sugar | 600 times sweeter than sugar |
| Calories in Sucralose | Zero calories |
| Carbohydrates in Sucralose | None, but filler ingredients can add carbs |
| Aspartame Sweetness Compared to Sugar | 200 times sweeter than sugar |
| Saccharin Brand Name | Sweet-N-Low |
| Saccharin Sweetness Compared to Sugar | 300 times sweeter than sugar |
| Saccharin Taste | Bitter or metallic aftertaste |
| Stevia Sweetness Compared to Sugar | 150-300 times sweeter than sugar |
| Monk Fruit Extract Sweetness Compared to Sugar | N/A |
| Allulose Sweetness Compared to Sugar | N/A |
| Erythritol Sweetness Compared to Sugar | 80% as sweet as sugar |
| Erythritol Calories | 0.2 calories per gram |
| Erythritol Carbohydrates | 4 grams of carbs per teaspoon |
| Erythritol Blood Sugar Impact | May help lower blood sugar levels |
| Erythritol Usage | Baking and cooking |
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What You'll Learn
- Sucralose (Splenda) is a popular artificial sweetener that is calorie-free
- Stevia is a natural nonnutritive sweetener with little to no calories or carbs
- Monk fruit extract is a nonnutritive sweetener that can be used in coffee and yogurt
- Erythritol is a sugar alcohol that is 80% as sweet as sugar with 5% of the calories
- Aspartame is an artificial sweetener that is 200 times sweeter than sugar but may be unsuitable for baking
Sucralose (Splenda) is a popular artificial sweetener that is calorie-free
Sucralose, also known by the brand name Splenda, is a popular artificial sweetener that is 600 times sweeter than sugar. It is made from sugar in a multistep chemical process in which three hydroxyl groups are replaced with chlorine atoms. While sucralose itself is calorie-free, Splenda contains filler ingredients such as dextrose or maltodextrin, which are carbohydrates that contribute about 3 calories per gram.
Splenda is commonly used as a sugar substitute in cooking, baking, and beverages. It is also added to thousands of food products worldwide, often marketed as a healthier, "sugar-free" or "zero-calorie" option. However, the health effects of artificial sweeteners like sucralose are controversial. Some studies suggest that they may have a small beneficial effect on body mass index (BMI) and weight loss, while others find no connection between artificial sweetener consumption and body weight. Additionally, there are concerns about the potential impact of artificial sweeteners on gut health and the gut microbiome, as well as possible adverse reactions such as headaches and allergic reactions.
When it comes to the keto diet specifically, opinions on the use of artificial sweeteners like sucralose vary. Some people find that they help them stick to the diet by satisfying their sweet tooth without adding carbs or calories. However, others believe that artificial sweeteners maintain their cravings for sweet tastes and may even lower ketone levels by causing small spikes in insulin. It's important to note that responses to sweeteners are individualized, and the impact on ketosis can vary.
Overall, while sucralose (Splenda) is a popular and widely used artificial sweetener, there are ongoing debates about its health effects, especially regarding weight loss and gut health. As with any sweetener, it is recommended to consume it in moderation and be mindful of potential side effects.
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Stevia is a natural nonnutritive sweetener with little to no calories or carbs
Today, stevia is available in powder or liquid form and can be used to sweeten everything from drinks to desserts. It is a popular choice for those following a keto diet as it is a good substitute for sugar, adding few or no calories. It is also a healthier option for people with diabetes as it does not impact blood sugar levels.
Stevia is significantly sweeter than table sugar, so only a small amount is needed to achieve the same level of sweetness. It is worth noting that stevia is not a 1:1 substitute for sugar and can affect the texture and taste of baked goods.
While stevia is a natural and low-calorie sweetener, some people may find it bitter. It is important to be mindful of hidden sources of carbohydrates in products containing stevia, such as fillers or bulking agents, which could potentially disrupt ketosis.
Overall, stevia is a promising tool for weight management and a natural, nonnutritive sweetener with little to no calories or carbs, making it a popular choice for those following a keto diet.
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Monk fruit extract is a nonnutritive sweetener that can be used in coffee and yogurt
Monk fruit extract, also known as luo han guo fruit extract, is a nonnutritive sweetener that is 100 to 250 times sweeter than sugar. It is a small, round fruit native to southern China and has been used for centuries in traditional Chinese medicine. The sweetener is made by crushing the fruit to extract the juice, which is then dried into a concentrated powder. This powder form, as well as the liquid form, can be used to sweeten coffee and yogurt.
Monk fruit extract contains zero calories and carbs, so it will not raise blood sugar levels. This makes it a good option for people with diabetes. A rat study from 2019 found that mogroside V, the main mogroside in monk fruit extract, improved fasting glucose and insulin sensitivity. However, there are currently no studies confirming that monk fruit extract has health benefits. Monk fruit extract is often mixed with other sweeteners, so it is important to carefully read product labels.
Monk fruit extract is a popular choice among ketogenic enthusiasts. However, artificial sweeteners may have negative effects on some people. Some people find that they maintain their cravings for sweet tastes, which can lead to a dependence on sugar and contribute to weight gain. Additionally, some artificial sweeteners may cause GI side effects and harm the gut microbiome, potentially triggering a glucose/insulin hormone response.
It is recommended to consume artificial sweeteners in moderation, limiting them to one serving or less per day. For beverages with artificial sweeteners, it is suggested to dilute them. It is also advised to reserve their consumption for special occasions. When in ketosis, cravings for sweets tend to decrease as glucose levels stabilize.
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Erythritol is a sugar alcohol that is 80% as sweet as sugar with 5% of the calories
Erythritol is a sugar alcohol, a class of naturally occurring compounds that stimulate the sweet taste receptors on your tongue to mimic the taste of sugar. It is 80% as sweet as regular sugar, yet it contains only 5% of the calories at just 0.2 calories per gram. Erythritol is commonly added to sugar substitutes marketed as "natural" alternatives to sugar, including stevia and monk fruit sweeteners. It is also used in baking and cooking and can be substituted for sugar in a wide variety of recipes.
Erythritol is popular because it is low in calories and tastes and feels almost like table sugar. It is commonly found in sugar-free varieties of ice cream, candy, gum, cookies, cakes, protein bars, and fruit spreads. It is also sold in bulk to companies that use it to sweeten or thicken products like reduced-calorie and sugar-free foods and drinks. Erythritol is also used in sugar substitutes sold as natural alternatives to sugar, such as Truvia and Splenda Naturals Stevia.
While erythritol is a popular choice for people looking for a natural sweetener, there is some debate about its safety. Some research suggests that it may be associated with an increased risk of heart attack, stroke, and even death. However, other studies have shown that erythritol may be a beneficial replacement for sugar, especially for people with diabetes, as it has no effect on glucose or insulin levels and may promote weight loss. It is also important to note that erythritol is generally recognized as safe by the FDA and is approved for use in food and beverages.
It is worth mentioning that erythritol may cause digestive issues in some people, especially when consumed in large quantities. It has also been associated with blood clots and heart problems. As with any sweetener, it is recommended to consume erythritol in moderation and read labels carefully to make an informed decision about its inclusion in your diet.
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Aspartame is an artificial sweetener that is 200 times sweeter than sugar but may be unsuitable for baking
Aspartame is an artificial sweetener that is widely used as a sugar substitute in foods and beverages. It is approximately 180 to 200 times sweeter than regular sugar (sucrose) and has a negligible caloric contribution. Aspartame is a methyl ester of the aspartic acid/phenylalanine dipeptide and is commonly known by brand names such as NutraSweet, Equal, Canderel, and Sugar Twin.
Despite its widespread use, the safety of aspartame remains controversial. Some studies have suggested that it may have carcinogenic properties and potential negative effects on health. However, other reviews by regulatory bodies have found aspartame to be safe for consumption within the acceptable daily intake limit. The U.S. Food and Drug Administration (FDA) has approved its use, but it is still important to consume it in moderation.
Aspartame is not suitable for baking or cooking methods that involve high temperatures. This is because aspartame breaks down (hydrolyzes) into its constituent amino acids under conditions of elevated temperature or high pH. It loses its sweetness when heated, making it undesirable for use in baked goods. This issue can be mitigated to some extent by encasing it in fats or maltodextrin, which can improve its stability.
When considering the use of aspartame or other artificial sweeteners, it is important to be mindful of individual responses and potential GI side effects. While these sweeteners can help reduce calorie intake and manage weight, they may also maintain cravings for sweet tastes. Additionally, there is limited long-term data, especially for children, and the results of existing studies are sometimes inconclusive or contradictory.
Overall, while aspartame can be a useful tool for sweetening drinks and certain foods, its potential health impacts and unsuitability for baking highlight the importance of informed and moderate use. It may be more suitable for sweetening drinks and foods that are not exposed to high temperatures during preparation.
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Frequently asked questions
Some popular keto-friendly artificial sweeteners include sucralose, aspartame, saccharin, and acesulfame potassium (Ace-K).
Yes, non-nutritive sweeteners such as stevia, monk fruit extract, allulose, erythritol, and xylitol are keto-friendly options.
There is limited long-term data, especially for children. The US Food & Drug Administration (FDA) has approved some artificial sweeteners as Generally Recognized as Safe (GRAS) for public consumption, but excessive consumption of any sweetener may have negative effects.
Artificial sweeteners can be a double-edged sword. They may help lower your chances of consuming real sugar, but they can also maintain your cravings for sweet tastes.
If you choose to use artificial sweeteners, it is recommended to consume them in moderation. Dilute sweetened beverages, and reserve their consumption for special occasions.
