Liquid Sweeteners: Friend Or Foe On Keto?

The keto diet is a low-carb, high-fat, and moderate-protein diet. To stay in ketosis, people must reduce their sugar consumption. This can be challenging when it comes to sweetening baked goods, sauces, and beverages.

There are many keto-friendly sweeteners available, including natural and artificial options. Some of the best natural sweeteners include monk fruit, stevia, and yacon syrup. Monk fruit is a natural sweetener native to Southeast Asia that is 100–250 times sweeter than sugar. It has zero calories and carbs and does not raise blood sugar or insulin levels. Stevia is another natural sweetener that is 250–300 times sweeter than sugar. It has little to no carbs or calories and can be used in a variety of applications. Yacon syrup is derived from the roots of a South American plant and is rich in fructooligosaccharides (FOS), a type of fiber that the body cannot digest. It has been found to improve insulin resistance and reduce body weight in people with obesity.

Some of the best artificial sweeteners for keto include sucralose, xylitol, and erythritol. Sucralose is 400–700 times sweeter than sugar and has little to no calories. However, it may release toxic compounds when exposed to high temperatures during baking. Xylitol is a sugar alcohol that is as sweet as sugar but contains two-thirds of the calories. It has been linked to improved oral hygiene and reduced body weight and blood sugar in diabetic rats. Erythritol is another sugar alcohol that is 60–80% as sweet as sugar but has significantly fewer calories. It has been found to have no impact on blood sugar levels and may even lower blood sugar.

When choosing a keto-friendly sweetener, it is important to consider the impact on blood sugar levels, calorie and carb content, safety, and potential side effects. Some sweeteners to avoid on keto include maltodextrin, honey, coconut sugar, maple syrup, and agave nectar, as they are high in carbs and sugar.

Natural Sweeteners: Monk fruit, stevia, yacon syrup, etc

Natural sweeteners such as monk fruit, stevia, and yacon syrup are healthier alternatives to refined table sugar and high-fructose corn syrup. They are derived directly from flowers and plants, with minimal processing. These natural sweeteners are ideal for individuals following a keto diet or seeking to manage their diabetes.

Monk Fruit

Monk fruit is a natural sweetener extracted from a plant native to Southeast Asia and has been used in traditional Chinese medicine for centuries. It contains zero calories, zero carbs, and does not raise blood sugar or insulin levels. The fruit's sweetness comes from antioxidants called mogrosides, which are 100-250 times sweeter than sugar. Monk fruit is generally safe, but it can be expensive, and there are no long-term studies on its effects.

Stevia

Stevia is a non-nutritive sweetener derived from the Stevia rebaudiana plant, native to South America. It has zero calories, carbohydrates, or other nutrients, making it ideal for keto and diabetic diets. The active compounds in stevia are 30-150 times sweeter than sugar, so a little goes a long way. Stevia is available in powdered, granulated, and liquid forms, but the powdered and granulated versions may contain fillers like maltodextrin or dextrose. It has been shown to have no impact on blood sugar and may even help lower it. Stevia is generally recognised as safe by the FDA.

Yacon Syrup

Yacon syrup is a sticky nectar derived from the yacon plant, native to South America. It has a dark brown colour and resembles molasses. While yacon syrup does contain calories, it is rich in soluble fibres called fructooligosaccharides, which have half the calories of regular sugar. These fibres feed healthy bacteria in the intestines and may aid in digestive issues like constipation. Yacon syrup may also contribute to weight loss and reduced blood sugar levels, but more human research is needed to confirm these effects.

Sugar Alcohol: Erythritol, xylitol, etc

Sugar alcohols are sweeteners that have tastes and textures similar to those of sugar, but with fewer calories and a less significant effect on blood sugar levels. They are often commercially manufactured as a low-calorie way to sweeten food products.

Erythritol

Erythritol is a sugar alcohol that has a similar structure to sugar but is only partially digested by the body. It is typically created by fermenting glucose from wheat or corn starch, producing a fine white powder or granules. Erythritol is not completely calorie-free, containing 0.24 calories per gram vs 4 calories per gram of table sugar. It has a glycemic index of 0 and works well in both cooking and baking. Erythritol is generally recognized as safe by the FDA.

Xylitol

Xylitol is another sugar alcohol and has a similar sweetness to regular sugar. It contains 2.4 kcal per gram - around two-thirds of that found in standard table sugar. Xylitol is one of the most common sugar alcohols. It has a glycemic index of 13, and only 50% is absorbed by the digestive tract. Xylitol is low carb, but not zero carb. On a keto diet, it should only be used in very small amounts.

Artificial Sweeteners: Aspartame, sucralose, etc

Artificial sweeteners are created in a chemical process and are distinct from natural sweeteners, which are derived from nature. Aspartame, one of the most commonly used artificial sweeteners, has sparked controversy over the years regarding its safety. The FDA considers it generally safe for consumption, but certain individuals with specific health conditions should avoid it due to potential links with brain damage.

Another artificial sweetener, sucralose, is 400–700 times sweeter than sugar and is often used in small quantities. Its impact on blood sugar levels is not well established, and there are concerns about its potential negative effects on the gut biome and its stability when exposed to high temperatures.

While artificial sweeteners can be a convenient option, it is advisable to opt for natural sweeteners like stevia and monk fruit whenever possible, as they have zero net carbs and minimal to no known side effects.

Sweeteners to avoid: Maltodextrin, honey, coconut sugar, etc

Sweeteners to avoid on a keto diet

Maltodextrin

Maltodextrin is a highly processed sweetener produced from starchy plants like rice, corn, wheat, or tapioca. It is used as a filler, preservative, or thickener in foods and beverages. While the FDA generally recognizes maltodextrin as safe, it has the same amount of calories and carbs as regular sugar and a higher glycemic index, causing a spike in blood sugar levels. Studies have also linked maltodextrin to adverse effects on gut health and an increased risk of inflammatory bowel diseases.

Honey

Honey, while a better choice than refined sugar, is still high in calories and carbs, which may not be suitable for a keto diet. It can also contribute to impaired blood sugar control.

Coconut Sugar

Coconut sugar is made from the sap of the coconut palm and is absorbed more slowly than regular sugar. However, its high fructose content can lead to impaired blood sugar control and may not be suitable for a keto diet.

Maple Syrup

Maple syrup contains micronutrients like manganese and zinc but is high in sugar and carbs.

Agave Nectar

Agave nectar is about 80% fructose, which can decrease insulin sensitivity and contribute to metabolic syndrome, making it challenging for the body to regulate blood sugar levels.

Dates

Dates are a dried fruit often used to sweeten desserts naturally. While they supply some fiber, vitamins, and minerals, they also contain a substantial amount of carbs, which may not be suitable for a keto diet.

Liquid Sweeteners: Allulose, Pyure Organic Stevia, Truvia, etc

Allulose

Allulose is a rare sugar that occurs naturally in foods such as wheat, raisins, and figs. It has a molecular structure almost identical to fructose, but the body cannot metabolize it. Instead, it passes into the urine without being absorbed, contributing negligible carbs and calories. It is generally recognized as safe by the FDA and is keto-friendly.

Some studies suggest that consuming allulose may have health benefits, but human research has been mixed. It is said to taste like sugar and not cause digestive side effects when consumed in small amounts. However, large doses may cause digestive issues. It is also more expensive than other sweeteners and isn't widely available.

Pyure Organic Stevia

Pyure Organic Stevia is a liquid sweetener that is keto-friendly, zero-calorie, zero-sugar, and zero-carb. It is derived from the Stevia rebaudiana plant, which is native to South America and has been used as a natural sweetener for over 1500 years. It is 200 to 300 times sweeter than sugar, so a little goes a long way. It has a familiar sweet flavor but may have a slightly bitter aftertaste with hints of licorice.

Stevia has been shown to have no effect on blood sugar response and may even lower blood sugar, making it a popular choice for people with diabetes and those on low-carb diets. Studies suggest it may also lower blood pressure in some individuals.

The refined extracts from stevia (steviol glycosides) are recognized as safe by the FDA as a food additive, whereas raw and whole-leaf extracts are not approved due to a lack of toxicological information.

Truvia

Truvia is another stevia-based sweetener. It is derived from the stevia plant and is a blend of stevia, erythritol, and other sweeteners or bulking agents. It is 70% as sweet as sugar and has zero calories and zero carbs. It is popular for baking and is often used in keto treats.

Some people think stevia has an aftertaste, but the liquid drops seem to have less of this. It is not recommended for use in chocolate recipes as many people experience a severe and rather awful delayed flavor impression (especially when heated).

Other Liquid Sweeteners

There are several other liquid sweeteners that are keto-friendly, including monk fruit drops, Splenda liquid sweetener, SweetLeaf Sweet Drops, and NOW Foods BetterStevia Organic Zero-Calorie Liquid Sweetener. These sweeteners offer zero calories, zero carbs, and zero glycemic indexes, making them suitable for keto and diabetic diets.

Frequently asked questions