Keto Sweetener: Friend Or Foe?

The keto diet is a low-carb diet that promotes a state of ketosis, where the body burns fat for fuel instead of carbohydrates. This can be achieved by cutting back on high-carb foods like starches, desserts, and processed snacks, as well as reducing sugar consumption. As a result, keto-friendly sweeteners are often used as substitutes for sugar.

Some of the best keto-friendly sweeteners include stevia, erythritol, monk fruit, and xylitol. These sweeteners have little to no carbohydrates and do not affect blood sugar or insulin levels. For example, stevia is derived from the Stevia rebaudiana plant and is 200 to 300 times sweeter than sugar, while monk fruit is a natural sweetener that is 100-250 times sweeter than sugar and contains no calories or carbs. Erythritol, a sugar alcohol found naturally in some fruits, is also a good option as it has zero calories and does not cause blood sugar spikes.

On the other hand, there are sweeteners that should be limited or avoided on a keto diet. These include natural sweeteners like honey, maple syrup, and coconut sugar, which are high in carbs and can kick you out of ketosis. Artificial sweeteners like aspartame, commonly found in diet sodas, have also been controversial due to safety concerns. Additionally, some sugar alcohols like maltitol and xylitol may cause digestive issues such as cramps and diarrhea if consumed in large quantities.

Natural Sweeteners: e.g. stevia, monk fruit

Natural Sweeteners: Stevia and Monk Fruit

Stevia

Stevia is a natural sweetener derived from the Stevia rebaudiana plant, which is native to South America. It is a nonnutritive sweetener, meaning it contains little to no calories or carbs. Unlike regular sugar, stevia has been shown in studies to help lower blood sugar levels and may also help to reduce blood pressure. It is available in both liquid and powdered forms and is generally recognised as safe (GRAS) by the FDA.

Stevia is much sweeter than regular sugar, so less is needed in recipes to achieve the same level of sweetness. It works well in coffee and tea but may not be suitable for baked goods due to its high sweetness. It is also important to note that stevia may lower blood sugar, which can be dangerous for people with diabetes who take insulin.

Monk Fruit

Monk fruit is a natural sweetener extracted from a plant native to Southern China. It contains natural sugars and compounds called mogrosides, which are antioxidants and provide much of the fruit's sweetness. Monk fruit is also very sweet, around 100-250 times sweeter than regular sugar, and has zero calories and carbs, making it a great option for a ketogenic diet.

The US FDA has ruled that monk fruit is generally safe for consumption, and it does not raise blood sugar or insulin levels. It has a better taste profile than stevia and is often mixed with stevia to blunt its aftertaste. Monk fruit is also mixed with erythritol to improve its performance in cooking. It is a more expensive option than stevia and erythritol but is often sold in cost-effective blends.

Both stevia and monk fruit are excellent natural sweetener options for a ketogenic diet, each with their own unique benefits and considerations.

Sugar Alcohol: e.g. erythritol, xylitol, maltitol

Sugar alcohols, also known as polyols, are neither sugar nor alcohol. They are a type of carbohydrate derived from fruits and vegetables, though most commercial sugar alcohols are synthetically produced. They are often used in products marketed towards individuals with diabetes, as they are converted to glucose more slowly and don't cause sudden increases in blood sugar.

Erythritol

Erythritol is a sugar alcohol that occurs naturally in small quantities in fruits and fungi like grapes, melons, and mushrooms. It is made by fermenting corn or corn starch and is generally recognised as safe by the FDA. It is about 70-80% as sweet as regular sugar but contains only around 5% of the calories. It has been shown to have little to no effect on blood sugar and insulin levels and may even help to lower blood sugar. It is easily substituted for sugar in recipes but tends to have a cooling mouthfeel and can leave foods with a slightly gritty texture. Erythritol is also more effective than xylitol and sorbitol in fighting dental plaque and caries.

Xylitol

Xylitol is a sugar alcohol derived from plants, usually produced from the fibrous, woody parts of corn cobs or birch trees. It is as sweet as sugar but contains just 3 calories per gram and 4 grams of carbs per teaspoon. It is commonly found in products like sugar-free gum, candies, and mints. It can easily be added to tea, coffee, shakes, or smoothies. However, it tends to absorb moisture and increase dryness, so it may require a bit of extra liquid in baked goods. Xylitol has been associated with digestive problems when used in high doses. It is also highly toxic to dogs.

Maltitol

Maltitol is made from the hydrogenation of the corn syrup by-product maltose and is very popular in commercial "sugar-free" products. It is about 75-90% as sweet as table sugar and provides three-quarters of the calories of sugar. It has been shown to raise blood sugar and increase insulin response, so it is not recommended on a keto diet. It is also poorly absorbed by the small intestine, so it can cause significant digestive symptoms such as gas, bloating, and diarrhoea, especially when consumed frequently or in large amounts.

Artificial Sweeteners: e.g. aspartame, sucralose

Artificial sweeteners are sugar substitutes that are much sweeter than table sugar, meaning smaller amounts are needed to achieve the same level of sweetness in food. They contribute fewer or no calories to the diet and generally do not raise blood sugar levels.

Aspartame

Aspartame is one of the most widely used sugar substitutes in the US and is sold under the brand names Nutrasweet, Equal, and Sugar Twin. It is a dipeptide composed primarily of two amino acids, phenylalanine, and aspartic acid, which are natural constituents of protein-containing foods consumed in any healthful diet. When combined in a certain way, they produce an intensely sweet-tasting substance.

Aspartame is not heat stable and loses its sweetness when heated, so it is not typically used in baked goods. It is used as a tabletop sweetener and in chewing gum, cold breakfast cereals, and dry bases for certain foods and beverages.

Aspartame has been the subject of concerns regarding its potential carcinogenicity, with the International Agency for Research on Cancer (IARC) classifying it as "possibly carcinogenic to humans" (Group 2B). However, the US Food and Drug Administration (FDA) and other regulatory agencies have concluded that aspartame is safe for human consumption when used under approved conditions.

Sucralose

Sucralose, sold under the brand name Splenda, is another widely used artificial sweetener. It is made from real sugar but is chemically changed to be 600 times sweeter than regular sugar with almost no calories. It is used in a variety of foods and beverages, including yogurt, candy, ice cream, and soda, as it does not leave an aftertaste in the mouth.

Like aspartame, sucralose has also undergone extensive safety testing by the FDA and other regulatory agencies, and is generally recognized as safe for human consumption. However, some studies suggest that sucralose may have an impact on gut health and increase inflammation in the body, although more research is needed to confirm these effects in humans.

Sweeteners to avoid: maltodextrin, agave nectar, honey, dates, coconut sugar, maple syrup

Sweeteners to avoid on a keto diet

Maltodextrin

Maltodextrin is a highly-processed artificial sweetener and preservative. It is produced from starchy plants like rice, corn, or wheat and contains the same amount of calories and carbohydrates as regular sugar. It has a glycemic index (GI) of 100, which means it raises your blood sugar levels higher than sugar. This can cause a subsequent rise in insulin levels, which can make it challenging to reach or maintain ketosis.

Agave nectar

Agave nectar is a natural sweetener that is 100% all-natural and contains antioxidant and anti-inflammatory compounds. However, these benefits are lost during the refinement process. It is about 80% fructose, which can decrease your body's sensitivity to insulin and contribute to metabolic syndrome, making it difficult to regulate blood sugar levels. A standard serving of agave contains over 40 grams of carbohydrates, making it unsuitable for a keto diet.

Honey

Honey is a natural sweetener that contains antioxidants and nutrients, making it a better choice than refined sugar. However, it is still high in calories and carbohydrates, which can impact ketosis. Honey can cause a spike in blood sugar levels, which can then lead to an increase in insulin levels. This can make it challenging to reach or maintain ketosis, a key aspect of a keto diet.

Coconut sugar

Coconut sugar is made from the sap of the coconut palm and is absorbed more slowly than regular sugar. However, it is high in fructose, which can contribute to impaired blood sugar control. While it does have some health benefits, such as being a source of iron, zinc, calcium, and potassium, it is still not recommended for a keto diet due to its high fructose content.

Maple syrup

Maple syrup is a natural sweetener that is derived from the sap of maple trees. While it does contain some micronutrients like manganese and zinc, it is also high in sugar and carbohydrates. Each serving of maple syrup contains a significant amount of sugar and carbs, which can impact ketosis. However, there are keto-friendly alternatives to maple syrup that can be used instead.

Dates

Dates are a dried fruit that is often used to sweeten desserts naturally. They contain fiber, vitamins, and minerals but also have a substantial amount of carbohydrates. While dates can be a good source of nutrients, they are not suitable for a keto diet due to their high carbohydrate content.

Other low-carb sweeteners: hydrogenated starch hydrolysates (HSH)

Hydrogenated starch hydrolysates (HSHs) are sugar substitutes that are mixtures of several sugar alcohols. They are produced by the partial hydrolysis of starch, which is then hydrogenated to convert the dextrins (created during hydrolysis) to sugar alcohols. HSHs are used commercially as sweeteners and humectants (moisture-retaining ingredients). They are also used to add bulk, body, texture, and viscosity to mixtures.

HSHs are nutritive sweeteners that provide 40 to 90 percent of the sweetness of sugar. They are not readily fermented by oral bacteria and do not promote dental caries. They are also more slowly absorbed in the digestive tract, resulting in a reduced glycemic potential relative to glucose. This makes them a good alternative for people with diabetes. However, HSHs do have a laxative effect when consumed in large amounts.

HSHs are well-suited for sugar-free candies because they do not crystallize and can be blended with other sweeteners and flavours. They are also synergistic with low-calorie sweeteners such as acesulfame potassium, aspartame, neotame, saccharin, and sucralose.

HSHs are approved food ingredients in Canada, Japan, and Australia. In the United States, Generally Recognized as Safe (GRAS) petitions for HSH products have been accepted for filing, allowing food manufacturers to use the ingredient.

Frequently asked questions