Organic Sweetener: Low-Carb And Keto-Friendly?

The keto diet is a low-carb, high-fat, and moderate-protein diet. To maintain ketosis, people need to reduce their sugar consumption, which can be challenging when it comes to adding sweeteners to baked goods, sauces, and beverages.

Natural sweeteners such as monk fruit, stevia, and yacon syrup are suitable for a keto diet. Monk fruit is a fruit native to China that is 100–250 times sweeter than sugar and has no calories or carbs. Stevia is a natural sweetener derived from the Stevia rebaudiana plant that is 250–300 times sweeter than table sugar and contains little to no calories or carbs. Yacon syrup is derived from the roots of the yacon plant and is rich in fructooligosaccharides (FOS), a type of fibre that the body cannot digest, resulting in fewer calories than table sugar.

Artificial sweeteners such as sucralose, xylitol, erythritol, and allulose are also keto-friendly. Sucralose is an artificial sweetener that is heat stable and 600 times sweeter than table sugar. Xylitol is a sugar alcohol that is as sweet as table sugar but contains fewer calories and carbs. Erythritol is a sugar alcohol that is 60–80% as sweet as table sugar and has zero calories. Allulose is a rare sugar found in small amounts in some foods and is known to improve insulin resistance and lower blood sugar levels.

Natural vs artificial sweeteners

Natural sweeteners are derived from natural sources and are often minimally processed. They include honey, agave nectar, maple syrup, coconut sugar, and date sugar. While these sweeteners are considered more natural or unprocessed than table sugar, they are still broken down into glucose and fructose during digestion, meaning there is no scientific evidence that they are any better for health than table sugar. They also contribute a substantial number of calories to a diet and can raise blood sugar levels, especially in people with diabetes.

Artificial sweeteners, on the other hand, are synthetic sugar substitutes that are chemically made to mimic sugar. They include aspartame (Equal), saccharin (Sweet'N Low), and sucralose (Splenda). These sweeteners offer minimal calories and are created synthetically, although they can also be made from natural substances like herbs. Artificial sweeteners are often much sweeter than real sugar, which can change a person's tolerance for sweet things and lead to cravings for more sweetened foods. While they have been found to be generally safe in limited quantities, there is some debate about their potential health effects, with studies in laboratory animals finding links between artificial sweeteners and cancer.

When choosing between natural and artificial sweeteners, it is important to consider the pros and cons of each. Natural sweeteners may contain small amounts of antioxidants, vitamins, and minerals, and some are used for their anti-inflammatory, antioxidant, or antibacterial effects. However, they still contribute calories and carbohydrates to the diet. Artificial sweeteners, on the other hand, have little to no calories and can be used in a variety of recipes and commercially prepared foods and beverages. However, they may have a bitter aftertaste, and their safety profile is still being debated.

Ultimately, the best option is to limit the consumption of added sweeteners of any kind and focus on whole foods such as whole grains, fruits, vegetables, lean proteins, dairy, and water.

Monk fruit

In addition to its sweetening properties, monk fruit also offers several health benefits. It has anti-inflammatory, anti-infection, and anti-cancer properties, and may help reduce the risk of diabetes and fatigue. Monk fruit can also aid in weight loss by providing a zero-calorie alternative to sugar.

When purchasing monk fruit sweetener, be sure to check the ingredients label as it is sometimes mixed with other sweeteners that can alter the calorie and carb content. Look for products that contain only monk fruit sweetener to ensure it is suitable for a ketogenic diet.

Stevia

However, there are a few possible side effects associated with stevia. Some people may experience bloating, dizziness, nausea, or numbness. Stevia may also lower blood pressure, so it is important to consult a healthcare provider before consuming stevia if you are taking blood pressure medication. Some people also find that stevia has a bitter aftertaste.

When using stevia in recipes, it is important to note that it may not work well in large quantities, such as in baked goods, due to its high sweetness level. It is available in both liquid and powdered forms and can be easily found under brand names such as Truvia and PureVia.

Yacon syrup

The yacon plant, officially called *Smallanthus sonchifolius* or the Peruvian ground apple, is a tuber, much like a sweet potato. The roots are crushed to release juice, which is then filtered and evaporated until a thick syrup is left. Yacon syrup has a sweet taste and an amber colour, with a consistency similar to maple syrup or molasses.

Nutritional Profile of Yacon Syrup:

The main compounds in yacon syrup are called fructooligosaccharides (FOS), a type of soluble fibre that passes through the digestive system without being digested. FOS are made of sugars, which give yacon syrup its sweet taste. However, since the human body lacks the enzymes to break down FOS, they pass through the digestive tract intact, providing no energy or calories. This means that yacon has a low glycemic index, as it does not spike blood sugar or blood glucose levels.

That being said, yacon syrup is not entirely sugar-free. It still contains simple sugars like fructose and glucose. A tablespoon of yacon syrup contains around 6 grams of sugar, making it fairly low-carb and low-calorie.

Health Benefits of Yacon Syrup:

• Stabilising Blood Sugar Levels: Several studies in rats and one study in humans found that yacon syrup can help stabilise blood sugar levels and reverse insulin resistance, a precursor to diabetes. Maintaining stable insulin levels can decrease the risk of heart disease and support steady energy levels throughout the day.
• Prebiotics for Gut Health: The FOS in yacon syrup serve as a food source for beneficial bacteria in the gut, providing a prebiotic effect and improving overall gut health. When these bacteria digest FOS, they produce short-chain fatty acids that fight inflammation and protect the gut lining. These fatty acids may also speed up metabolism.
• Weight Loss: A single study in humans found that obese women with insulin resistance who consumed yacon syrup daily experienced decreases in body weight, waist circumference, and body mass index. This may be due to inulin, a type of fibre in yacon that regulates blood sugar. However, it is important to note that this study has not been replicated, and yacon syrup alone is not a substitute for a healthy diet and exercise regimen.
• Anti-Inflammatory Benefits: Yacon is rich in antioxidants like caffeic, chlorogenic, and ferulic acids, which may help reduce inflammation and protect cells from oxidative stress.
• Potential Anti-Cancer Benefits: Early-stage research suggests that yacon extract may have anti-cancer properties, as it has been found to kill cancer cells and prevent cancer from spreading in rat and test-tube studies. However, natural remedies should not be considered a substitute for comprehensive cancer treatment.

Potential Side Effects and Considerations:

Additionally, yacon syrup should be consumed in moderation on a ketogenic diet due to its sugar content. While yacon root is low in carbs, it does contain some digestible sugars. Consuming large amounts of yacon syrup may contribute to digestive issues and impact ketosis.

How to Use Yacon Syrup:

Sugar alcohols

Polyols, as they are also known, can lead to gastrointestinal disturbances as they draw water into the intestine, which can cause diarrhoea. Additionally, the breakdown of sugar alcohols by bacteria in the large intestine can lead to gas, stomach cramps, and bloating. These symptoms are most severe when consuming maltitol, which has a potent laxative-like effect. Erythritol is the most well-tolerated sugar alcohol, leading to fewer symptoms than the others.

Erythritol and xylitol are the most ketogenic-friendly sugar alcohols. Erythritol is commonly found in keto-baked goods and drinks and does not impact blood glucose levels. Xylitol is commonly found in chewing gum and can improve oral health and prevent tooth decay. It has a slightly higher glycemic index than erythritol and can cause a slight increase in blood glucose levels, but it is generally well-tolerated.

Maltitol and sorbitol are two polyols that should be avoided on a ketogenic diet. They are partially digested, cause an increase in blood glucose levels, and can cause severe gastrointestinal issues.

Frequently asked questions