Keto And Equality: Is It Okay?

The keto diet is a low-carb, high-fat, and moderate-protein diet. To maintain ketosis, people must reduce their sugar consumption, which can be challenging when it comes to sweeteners in baked goods, sauces, and beverages. Natural sweeteners such as monk fruit, stevia, and erythritol are keto-friendly, while artificial sweeteners like sucralose and xylitol can also be used. However, some sweeteners like honey, maple syrup, and coconut sugar are high in carbs and should be avoided on a keto diet.

Monk fruit is a safe, natural sweetener that's 100-250 times sweeter than sugar

Monk fruit sweetener is a natural, zero-calorie sweetener that is 100–250 times sweeter than regular sugar. It is extracted from monk fruit, also known as luo han guo or "Buddha fruit," a small, round fruit grown in Southeast Asia. The monk fruit has been used for centuries in traditional Chinese medicine, and its extract was approved as a sweetener by the Food and Drug Administration (FDA) in 2010.

The sweetener is created by removing the seeds and skin of the fruit, crushing it to collect the juice, and then drying the juice into a concentrated powder. Monk fruit contains natural sugars, mainly fructose and glucose, but its intense sweetness comes from unique antioxidants called mogrosides. During processing, the mogrosides are separated from the juice, so the final product is free from fructose and glucose.

Monk fruit sweetener is often mixed with other natural products like inulin or erythritol to reduce its intense sweetness. It can be used as a standalone sweetener, an ingredient in food and drinks, a flavor enhancer, or a component of sweetener blends.

Monk fruit sweetener is generally recognized as safe to consume by the FDA and other international health agencies. It contains zero calories and is thought to have antioxidant and anti-inflammatory properties, making it a good option for people with diabetes or those looking to reduce their calorie intake.

Stevia is a versatile, non-nutritive sweetener with a bitter aftertaste

Stevia is a versatile, non-nutritive sweetener derived from the Stevia rebaudiana plant, which is native to Paraguay and Brazil. It is considered a healthy alternative to sugar as it is a zero-calorie sweetener that is significantly sweeter than sugar and contains almost no carbohydrates.

However, one of the drawbacks of stevia is its bitter aftertaste. The human tongue has one receptor for detecting sweetness and about 25 different ones for bitter flavors. The chemical compounds in stevia interact with both the sweet and bitter receptors, resulting in its signature bitter aftertaste. This aftertaste is described as licorice-like or similar to cough syrup.

The intensity of the bitter aftertaste depends on the concentration of stevia. At high concentrations, stevia elicits a stronger bitter aftertaste along with licorice-like aromas. The structure of the glycoside molecules in stevia also plays a role in determining its sweetness and bitterness. When a stevia molecule has more glucose molecules attached, it is sweeter and less bitter.

While stevia's bitter aftertaste is a drawback for some consumers, it is still a popular sweetener choice, especially for those following a keto diet. It is available in both liquid and powdered forms and can be used to sweeten beverages, baked goods, sauces, and dressings. When substituting stevia for sugar, only a small amount is needed to achieve the same level of sweetness.

Some companies, such as Coca-Cola, have started using stevia in their products as a healthier alternative to artificial sweeteners. However, to mitigate the bitter aftertaste, they often mix stevia with other sweeteners like erythritol, aspartame, or sugar. Additionally, food scientists at Cornell University have found a way to reduce stevia's bitter aftertaste by modifying the Rebaudioside A molecule, which is responsible for its sugary taste. This modified molecule is less likely to be recognized by the bitter receptors on the human tongue, potentially making stevia a more appealing sweetener for the food and beverage industry.

Erythritol is a sugar alcohol with a cooling effect on the tongue

Erythritol is a sugar alcohol, or a type of carbohydrate, that is often used as a low-calorie sweetener. It is popular in foods marketed for weight loss and diabetes, as it is low in calories and tastes similar to table sugar. In fact, erythritol is about 80% as sweet as regular sugar but contains only 5% of the calories.

Erythritol is different from other sugar alcohols as most of it gets absorbed into the bloodstream before reaching the colon. It is then excreted, unchanged, in urine. This is why erythritol doesn't cause the digestive issues associated with other sugar alcohols. However, some people may experience bloating, cramping, excess gas, and diarrhoea if they consume large amounts of it.

Erythritol also has a cooling mouthfeel and a minty or cool aftertaste, which makes it ideal for use in fruit-based desserts.

Xylitol is a sugar alcohol that's as sweet as table sugar

Xylitol is a sugar alcohol that is as sweet as table sugar but contains just 3 calories per gram and 4 grams of carbohydrates per teaspoon. It is often used as a sugar substitute in products like sugar-free chewing gum, candies, mints, and even drugs and dietary supplements.

Xylitol is also used as a sweetener in tea, coffee, shakes, or smoothies for a low-carb kick of flavour. It can be used in baked goods but may require a bit of extra liquid in the recipe as it tends to absorb moisture and increase dryness.

Xylitol is a refined sweetener and does not contain any vitamins, minerals, or protein, and so provides only empty calories. It is generally well tolerated, but some people may experience digestive side effects when they consume too much. It has a very low glycemic index and doesn't spike blood sugar or insulin levels.

Xylitol is highly toxic to dogs. When dogs eat xylitol, their bodies mistake it for glucose and start producing large amounts of insulin. This can lead to hypoglycaemia, or low blood sugar, and even death.

Sucralose is a zero-calorie sweetener that's 400-700 times sweeter than sugar

Sucralose, also known as Splenda, is a zero-calorie sweetener that is 400-700 times sweeter than sugar. It is a white, odourless, water-soluble artificial sweetener commonly used in "sugar-free" and "zero-calorie" foods and beverages. The human body does not recognise sucralose as regular sugar, so it is not stored or metabolised as such. Instead, it is excreted in the faeces, and a small amount is absorbed and rapidly eliminated in the urine.

Sucralose is made by processing regular table sugar (i.e. sucrose) with various reagents that replace hydroxyl groups in the sugar molecules with chlorine atoms. This change in chemical structure makes sucralose significantly sweeter than sucrose and provides zero calories as the body cannot convert it to energy.

While sucralose is generally considered safe for consumption, there are some concerns about its potential impact on health. Some studies have suggested that it can affect insulin and blood sugar levels, especially in obese individuals or those with insulin issues. There are also worries about its effect on gut health, with research indicating that it may damage the lining of the gut and negatively impact the gut microbiome. Additionally, sucralose has been linked to a higher risk of developing cancer and cardiovascular disease. However, it is important to note that not all studies have found conclusive evidence of these adverse effects.

Overall, while sucralose can be a useful zero-calorie sweetener for those looking to reduce their sugar intake, there are some potential health risks associated with its consumption. More research is needed to fully understand the long-term effects of sucralose on the body.

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