Artificial Sweeteners: Friend Or Foe On Keto?

Artificial sweeteners are a contentious topic in the health and nutrition world, and their effects on those following a keto diet are no exception. While some artificial sweeteners are marketed as keto-friendly, there are concerns about their impact on gut health, insulin levels and weight gain. So, can you have artificial sweeteners on a keto diet?

Erythritol and stevia are recommended by some as the best keto-friendly sweeteners

Erythritol is a sugar alcohol that occurs naturally in small quantities in fruits like grapes and melons. It has zero calories and is about 60% to 80% as sweet as table sugar. Erythritol has been recognised as safe by the FDA and does not cause blood sugar spikes. It may also help to prevent dental plaque and cavities. However, it has a cooling effect on the tongue, which may be unpleasant in large doses, and it may cause digestive issues for some people.

Stevia is a nonnutritive sweetener derived from the Stevia rebaudiana plant. It has little to no calories or carbs and is 200 to 400 times sweeter than table sugar. It may help to lower blood sugar levels and is generally recognised as safe. However, it has a bitter aftertaste and is challenging to cook with.

Both erythritol and stevia can be used to sweeten drinks, desserts, and baked goods. However, due to their differing sweetness levels and other factors, the amount used may vary. For example, for each cup of sugar, only 1 teaspoon of powdered stevia is needed.

Sucralose is an artificial sweetener that is not metabolised and passes through the body undigested

Sucralose is an artificial sweetener that is commonly found in food and beverage products, including those marketed for children. It is derived from sugar and contains chlorine. Sucralose is not metabolised by the body and passes through the gastrointestinal tract undigested. It is about 600 times sweeter than sugar, and its sweetness makes it a popular sugar substitute. However, the health risks associated with sucralose are extensive and include an increased risk of diabetes, digestive problems, and weight gain. Sucralose may also generate toxic and carcinogenic compounds when heated, and it has been linked to leaky gut and inflammatory bowel diseases.

Natural sweeteners are not always keto-friendly

When following a keto diet, it is essential to understand that not all natural sweeteners are created equal. While some natural sweeteners can be a great way to add a touch of sweetness to your meals and drinks without kicking you out of ketosis, others can quickly derail your progress.

Here's what you need to keep in mind:

Carb Counts Matter

Just because a sweetener is labelled as "natural" doesn't mean it's automatically keto-friendly. Natural sweeteners like honey, maple syrup, and agave nectar are all high in carbohydrates. A teaspoon of honey has 4.2 grams of carbohydrates, while agave nectar has 5.3 grams. To put that into perspective, a teaspoon of regular table sugar has about 4.2 grams of carbs.

So, while these natural sweeteners may be healthier alternatives to refined sugar in some contexts, they are not suitable for a keto diet due to their carb content.

The Impact on Blood Sugar

One of the key goals of a keto diet is to reach and maintain a state of ketosis, where your body burns fat for fuel instead of carbohydrates. To achieve this, it's crucial to reduce your sugar consumption and avoid spikes in blood sugar levels.

Some natural sweeteners, like stevia and monk fruit, have little to no carbohydrates and are excellent choices for keto. They are sweet, don't impact blood sugar levels, and are generally recognized as safe. However, other natural sweeteners, like coconut sugar, dates, and even fructose (the natural sugar in fruit), can cause a rapid increase in blood sugar and are best avoided on a keto diet.

Calories Still Count

While calories may not be the primary focus of a keto diet, they still play a role in weight management and overall health. Some natural sweeteners, like honey and maple syrup, are high in both carbs and calories, making them a poor choice for keto.

On the other hand, sweeteners like erythritol and xylitol, which are sugar alcohols, have a negligible amount of calories and carbs. They are excellent alternatives to sugar and are less likely to cause digestive issues compared to other sugar alcohols.

The Gut Connection

The impact of sweeteners on the gut is an area of ongoing research. Some studies suggest that artificial sweeteners may affect the gut microbiome and contribute to metabolic problems, including glucose intolerance.

While more research is needed, it's worth considering, especially if you're following a keto diet to address specific health concerns related to blood sugar or insulin resistance.

Fillers Can Be Sneaky

When using brand-name sweeteners, always check the label for fillers that may add carbs. For example, Splenda, a popular sucralose-based sweetener, contains maltodextrin and dextrose, two carbohydrates that contribute about 3 calories and 1 gram of carbs per packet.

So, while sucralose itself may be keto-friendly, the fillers in some brand-name products can quickly add up and kick you out of ketosis.

In conclusion, when it comes to natural sweeteners and the keto diet, it's important to look beyond the "natural" label. Always consider the carb count, the impact on blood sugar, calories, and potential gut health implications. By choosing wisely, you can satisfy your sweet tooth while staying true to your keto goals.

Sugar alcohols can cause digestive issues

Sugar alcohols are often used as sweeteners in food products, such as chewing gum, ice cream, and cookies. They are popular among individuals with diabetes as they provide fewer calories than regular sugar and do not cause a sudden increase in blood sugar. However, sugar alcohols can cause digestive issues, especially when consumed in large amounts.

Sugar alcohols are not easily digested by the body, and most of them reach the large intestine, where they are broken down by gut bacteria. This process can lead to bloating and diarrhea, commonly known as the "laxative effect." The specific type of sugar alcohol also plays a role in the severity of these digestive issues. For example, mannitol, a common sugar alcohol, tends to remain in the intestines for a long time and is often associated with bloating and diarrhea.

The consumption of sugar alcohols can also lead to irritable bowel syndrome (IBS) and abnormal flatulence, which can negatively impact an individual's quality of life. Additionally, weight gain has been observed when these products are overconsumed.

It is important to note that not all sugar alcohols have the same effects. Erythritol, for instance, is generally well tolerated and does not cause the same digestive issues as other sugar alcohols. It is absorbed by the small intestine and then excreted through urine without causing significant gastrointestinal symptoms.

To minimize the risk of digestive issues, it is recommended to consume sugar alcohols in moderation and be mindful of the specific type and amount consumed. Consulting with a registered dietitian can also help determine how to incorporate sugar alcohols into one's diet in a safe and healthy manner.

Artificial sweeteners may have a negative impact on the gut biome

Artificial sweeteners are sugar substitutes that are significantly sweeter than sucrose but have a negligible impact on energy intake. They are often consumed by people with diabetes and the general population as they are used as ingredients in many reduced-calorie foods and drinks.

The consumption of artificial sweeteners has been linked to an increased risk of obesity, metabolic syndrome, and type 2 diabetes. However, there is also research that did not find any association.

The consumption of nonnutritive artificial sweeteners has been found to drive the development of glucose intolerance through compositional and functional alterations to the intestinal microbiota.

The intestinal microbiome plays a significant role in human health and disease, with the intestinal microbiome involved in metabolism, immunity, growth, and the fermentation of undigested carbohydrates.

The composition and function of the microbiome can be rapidly altered by diet. The importance of studying the microbiome as a potential link between nonnutritive artificial sweetener consumption and its effects on human health is currently being addressed.

Research has shown that artificial sweeteners may have a negative impact on the gut biome, with alterations in the metabolic pathways linked to glucose tolerance and dysbiosis in human subjects.

In a study, researchers found that the consumption of non-nutritive sweeteners altered the composition and function of gut microbes and the molecules they secrete into peripheral blood. The study also found that two non-nutritive sweeteners, saccharin and sucralose, negatively impacted glucose tolerance in healthy adults.

Another study found that the artificial sweetener acesulfame potassium affected the gut microbiome and body weight gain in mice.

The impact of artificial sweeteners on the gut biome is an area of ongoing research, with the long-term health implications of these alterations still unknown.

Frequently asked questions