Fake Sugar And Keto: What's The Verdict?

The keto diet is a low-carb, high-fat diet that involves cutting back on high-carb foods like starches, desserts, and processed snacks. This means that sugar is off the menu, but what about sweeteners?

There are a variety of keto-friendly, low-carb, and natural sweeteners available that can be used as sugar substitutes. These include stevia, erythritol, monk fruit, xylitol, yacon syrup, and swerve. These sweeteners have a low glycemic index, which means they do not raise blood sugar levels to the same extent as regular sugar. They also tend to be much sweeter than regular sugar, so only a small amount is needed to achieve the same level of sweetness.

When choosing a keto sweetener, it is important to read the ingredients label carefully. Some sweeteners contain fillers such as maltodextrin, dextrose, and polyldextrose that can increase blood sugar levels. It is also important to be aware of the potential side effects of some sweeteners, such as digestive issues and bloating.

Overall, keto-friendly sweeteners can be a great way to satisfy your sweet tooth while staying in ketosis.

Erythritol is a sugar alcohol that's 80% as sweet as regular sugar with just 5% of the calories

Erythritol is a sugar alcohol, or a type of carbohydrate, that is commonly used as a low-calorie sweetener. It is about 80% as sweet as regular sugar but has only 5% of the calories. This is because erythritol is quickly absorbed by the small intestine and excreted through urine within 24 hours, so it doesn't have a chance to metabolize into energy.

Erythritol is popular in foods marketed for weight loss and diabetes, as it does not affect glucose or insulin levels. It is also used to bulk up other artificial sweeteners. It is commonly found in sugar-free ice cream, candy, gum, cookies, cakes, protein bars, and fruit spreads.

While erythritol is generally recognized as safe by the FDA, there is increasing scientific evidence that it and other artificial sweeteners can have serious health risks and may be worse for you than table sugar. For example, recent research has linked erythritol to an increased risk of heart attack, stroke, and even death. It can also cause mild to severe digestive issues such as bloating, cramping, excess gas, and diarrhea if consumed in large amounts.

Xylitol is a sugar alcohol commonly found in sugar-free gum, candies, and mints

Xylitol is a popular alternative to sugar because it has a similar sweetness but contains 40% fewer calories. It has a glycemic index of 7, compared to regular sugar's 60-70, meaning it has a negligible effect on blood sugar and insulin levels. This makes it a good option for people with diabetes, prediabetes, obesity, or other metabolic issues.

Xylitol is well-known for its ability to improve dental health and prevent tooth decay. It reduces levels of decay-causing bacteria in saliva and prevents plaque-producing bacteria from using glucose for fuel, ultimately starving them to death. It also increases calcium absorption by the teeth, further helping to prevent cavities.

Xylitol has also been linked to other health benefits, including the potential to increase collagen production and promote the proliferation of good gut bacteria. However, it may cause digestive issues such as gas and bloating in some individuals.

It is important to note that xylitol is highly toxic to dogs and can be lethal even in small amounts. Therefore, those with dogs should be cautious when using products containing xylitol.

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

Monk fruit, also known as lo han guo or Swingle fruit (Siraitia grosvenorii), is a small round fruit native to Southeast Asia and has been used for centuries in traditional Chinese medicine. Monk fruit sweeteners are 100-250 times sweeter than sugar and contain zero calories. The monk fruit 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. The sweetness of the monk fruit comes from unique antioxidants called mogrosides, which also give it anti-inflammatory and antioxidant properties.

Monk fruit sweeteners can be used in a wide range of beverages and foods like soft drinks, juices, dairy products, desserts, candies, and condiments. They are also stable at high temperatures, making them suitable for baking. Monk fruit sweeteners are generally recognised as safe (GRAS) by the US Food and Drug Administration (FDA) and have been approved for use in more than 60 countries.

Monk fruit sweeteners have several potential health benefits. As they contain zero calories or carbs, they do not raise blood sugar levels, making them a good option for people with diabetes. Studies in mice with diabetes suggest that monk fruit extract may even reduce blood sugar levels. Monk fruit sweeteners may also aid in weight loss by reducing overall calorie intake. Additionally, monk fruit sweeteners have anti-cancer properties, as animal and test-tube research suggests that monk fruit extract inhibits cancer cell growth.

Overall, monk fruit is a natural sweetener that is much sweeter than regular sugar and has several potential health benefits. It is a good option for people with diabetes or those looking to reduce their calorie intake.

Stevia is a nonnutritive sweetener that's 200-300 times sweeter than table sugar

Stevia is a nonnutritive sweetener that is 200-300 times sweeter than table sugar. It is a sugar substitute made from the leaves of the Stevia rebaudiana plant of South America. The leaves contain chemicals called steviol glycosides that have a highly concentrated sweet flavour.

Stevia is a nonnutritive sweetener, which means it has no carbohydrates, calories, or artificial ingredients. It is a good substitute for sugar because it only adds a few or no calories to your diet. It is also safe for people with diabetes as it helps maintain healthy blood sugar levels.

Stevia is available in powder or liquid form in supermarkets and natural food stores. It comes in tabletop packets (usually green), liquid drops, dissolvable tablets, and spoonable products, as well as baking blends. Some brand names include SweetLeaf, Truvia, and Pure Via.

However, some people may find stevia bitter, and it may not taste like sugar. It can also be difficult to bake with as it doesn't have the same chemical makeup as sugar. It is also important to read the labels as some stevia products contain additional ingredients such as fillers, sugar alcohols, other sweeteners, and natural flavours.

Yacon syrup is a sweetener rich in fructooligosaccharides, a type of fiber that the body cannot digest

Yacon syrup is a sweetener derived from the roots of the yacon plant, a member of the daisy family native to the Andes Mountain region in South America. It is a natural sweetener with a low glycemic index, making it a suitable alternative to sugar and other high-calorie sweeteners.

Yacon syrup is rich in fructooligosaccharides, a type of fibre that cannot be digested by the body. This means that yacon syrup has a lower calorie count compared to other sweeteners. Fructooligosaccharides are also known to have prebiotic effects, promoting the growth of beneficial bacteria in the gut and improving digestive health.

The sweetener has a unique taste, described as being similar to honey but less sweet. It can be used as a condiment, drizzled over foods such as yogurt, pancakes, or mixed with beverages like coffee or tea. However, yacon syrup is not suitable for baking as high temperatures can break down its chemical structure.

While yacon syrup offers these benefits, it is important to note that it may cause digestive issues for some individuals. This is due to the presence of fructans, which are a type of FODMAP – carbohydrates that can be difficult to digest. If you have sensitivities to FODMAPs, it is recommended to avoid yacon syrup and opt for alternative low-calorie sweeteners like Stevia or monk fruit.

Frequently asked questions