Milly Gaines
The keto diet is a low-carb, high-fat diet that can be challenging to maintain due to the restrictions on sugar and sweeteners. However, there are several keto-friendly sweeteners available that can help satisfy your sweet tooth without compromising your diet. These include natural sweeteners such as stevia, monk fruit, erythritol, and xylitol, as well as artificial sweeteners like sucralose. These sweeteners can be used in various recipes, from beverages to baked goods, without impacting your blood glucose and insulin levels. When choosing a keto sweetener, consider your specific needs, taste preferences, and potential side effects to find the best option for you.
| Characteristics | Values |
|---|---|
| Sweeteners to use | Stevia, Sucralose, Erythritol, Xylitol, Monk Fruit, Yacon Syrup, Allulose |
| Sweeteners to avoid | Maltodextrin, Honey, Coconut Sugar, Maple Syrup, Agave Nectar, Dates |
What You'll Learn
Monk Fruit Sweetener
Monk fruit is 100 to 250 times sweeter than regular sugar, so you only need a little bit. This sweetness comes from mogrosides, a completely different molecule to sugar, and it doesn't spike blood glucose levels. Monk fruit extract contains no calories and no carbs, making it a great option for a ketogenic diet.
One older study found that mogrosides may also stimulate the release of insulin, which can improve the transportation of sugar out of the bloodstream to help manage blood sugar levels. Monk fruit sweeteners are also anti-inflammatory and have been found to fight cancer cells.
When buying monk fruit, read the label to see if it's mixed with other sweeteners. Monk fruit is closely related to cucumbers, so if you have a gourd allergy, you should avoid monk fruit since it may trigger reactions like itchy eyes and a runny nose.
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Erythritol
However, it is worth noting that erythritol tends to have a cooling mouthfeel and doesn't dissolve as well as sugar, which can leave foods with a slightly gritty texture. Erythritol may also cause some gastrointestinal side effects, such as bloating, gas, and diarrhoea.
To substitute erythritol for sugar, swap about 1 1/3 cups (267g) of erythritol for each cup (200g) of sugar.
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Xylitol
In conclusion, xylitol can be a great addition to a keto diet due to its low-carb content, potential dental benefits, and suitability for baking. However, as with any sweetener, it should be used in moderation, and it is important to be aware of potential side effects.
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Stevia
When purchasing stevia, be sure to read the labels as some less reputable companies pack dextrose and maltodextrin into their stevia products, especially powdered stevia. These sweeteners can cause digestive issues, and dextrose and maltodextrin are known to raise blood sugar.
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Yacon Syrup
The main compounds in yacon are called fructooligosaccharides (FOS), a type of soluble fibre that passes through your system without being digested. FOS are made of sugars, which give yacon syrup its sweet taste. However, because the human digestive system doesn't have the enzymes to break down FOS, they pass through your digestive tract intact. This means that yacon has a low glycemic index, providing sweetness without spiking your blood sugar.
While yacon syrup is a low-carb option, it is not entirely sugar-free, as it contains fructose and glucose. A tablespoon of yacon syrup contains around 6 grams of sugar. It is also important to note that yacon syrup is not suitable for cooking, as high temperatures can break down the FOS.
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Frequently asked questions
Some keto-friendly sweeteners include monk fruit, stevia, sucralose, erythritol, xylitol, and yacon syrup.
Some natural keto-friendly sweeteners include monk fruit, stevia, and yacon syrup.
Some artificial keto-friendly sweeteners include sucralose, xylitol, and erythritol.
Erythritol is a good keto-friendly sweetener for baking as it is a good bulking agent and has a clean sweetness with no aftertaste. Monk fruit is another good option as it is 200 times sweeter than sugar and can be used in low-carb baked recipes.
Monk fruit and stevia are good keto-friendly sweeteners for coffee. Monk fruit is a 1:1 sugar replacement, while stevia has a bitter aftertaste so less is required.
