Sugar On Keto: Friend Or Foe?

The keto diet is a low-carb, high-fat diet that causes the body to burn fat for energy instead of carbohydrates. As a result, sugar is not keto-approved, and those on the keto diet must reduce their sugar consumption. However, there are keto-approved sweeteners available that can be used in baked goods, sauces, and beverages. These include stevia, sucralose, erythritol, xylitol, monk fruit, and yacon syrup.

Natural vs artificial sweeteners

Natural sweeteners include honey, agave nectar, maple syrup, and other forms of sugar that are favoured for being more natural or unprocessed than table sugar. These natural sweeteners are still considered added sugars, and many of them still undergo some form of processing before appearing on the shelf.

Natural sweeteners and table sugar are both broken down into glucose and fructose during digestion, meaning there is no scientific evidence that the form of sugar found in natural sweeteners is any better than table sugar.

Artificial sweeteners are synthetic sugar substitutes. Common artificial sweeteners include aspartame (Equal), saccharin (Sweet'N Low), and sucralose (Splenda). These are zero-calorie sweeteners and are many times sweeter than table sugar. Artificial sweeteners are found in many "sugar-free" products like soda and are also used in lower-calorie desserts and other foods.

While all types of sugar provide unnecessary calories without any added benefit, artificial sweeteners do not provide any calories and can be either broken down into a number of compounds or not broken down at all.

It is recommended to limit or avoid artificial sweeteners as some studies have found links between their consumption and cancer. However, there is no proof that artificial sweeteners cause cancer.

Overall, it is best to limit added sugars of any kind and to watch your intake, read nutrition labels, and make sure you are eating the recommended amount or less.

How to choose a keto-friendly sweetener

When it comes to keto-friendly sweeteners, there are a few things you need to keep in mind. Firstly, it's important to understand that not all sweeteners are created equal, and some can kick you out of ketosis. Here are some tips to help you choose the right keto-friendly sweetener:

• Look for low-carb options: The whole point of the keto diet is to keep your carbohydrate intake low, so naturally, you'll want to opt for sweeteners that are also low in carbs. Common keto-friendly sweeteners include stevia, erythritol, monk fruit, xylitol, and yacon syrup.
• Check the impact on blood sugar: A good keto-friendly sweetener should have little to no impact on your blood sugar levels. This is important because spikes in blood sugar can kick you out of ketosis.
• Consider calorie content: While calories aren't as big of a concern on the keto diet as carbohydrates, it's still a good idea to be mindful of the calorie content of your chosen sweetener. Some keto-friendly sweeteners like erythritol and xylitol have very few calories.
• Safety: Always opt for sweeteners that have undergone rigorous safety testing and are generally recognized as safe (GRAS) by regulatory bodies like the FDA. This will help ensure that you're not consuming anything harmful.
• Heat stability: If you plan on using the sweetener for baking or cooking, make sure it's heat stable and won't break down or release toxic compounds at high temperatures. Some sweeteners like monk fruit and erythritol are known for their heat stability.
• Taste and texture: Some keto-friendly sweeteners may have a bitter aftertaste or cause a cooling sensation in the mouth. Choose an option that suits your taste preferences and works well in the types of recipes you plan to use it in.
• Avoid high-carb sweeteners: Natural sweeteners like honey, maple syrup, coconut sugar, and dates may be healthier alternatives to regular table sugar, but they are still high in carbs and can kick you out of ketosis.
• Read labels carefully: When purchasing sweeteners, always read the labels to check for hidden additives or fillers that may increase the carb count. Some brands mix stevia with other sweeteners like maltodextrin or dextrose, which can affect your blood sugar.

Monk fruit, stevia, and other plant-based sweeteners

Stevia is another natural sweetener derived from the leaves of the Stevia rebaudiana plant, which is native to South America. It is 200–400 times sweeter than table sugar and contains little to no calories or carbohydrates, making it suitable for a keto diet. Stevia is available in liquid or powder form and can be used in beverages and baking.

Other plant-based sweeteners that are keto-friendly include sucralose, erythritol, xylitol, and yacon syrup. These sweeteners are low in calories and carbohydrates and can be used in various recipes. However, it is important to read the labels and be cautious of added ingredients that may contain sugars or carbohydrates.

Sugar alcohols and their effects

Sugar alcohols are neither sugar nor alcohol. They are a type of carbohydrate with a chemical structure similar to sugar. They are derived from fruits and vegetables, although most commercial sugar alcohols are synthetically produced. They are used as sweeteners in products like sugar-free cookies, candies, ice cream, beverages, and chewing gums.

The upside of sugar alcohols

Sugar alcohols are about 40% to 80% as sweet as natural sugar, whereas artificial sweeteners like aspartame are about 200 times sweeter. They also have 25% to 75% fewer calories per gram than sugar. Sugar alcohols break down slowly in the gut, so your body only absorbs part of their overall carbohydrates, keeping your blood sugar and insulin levels from spiking. This makes them a useful sugar substitute for people with diabetes.

The downside of sugar alcohols

The main downside to sugar alcohols is that they can cause gastrointestinal problems such as abdominal pain, diarrhea, or loose stools when consumed in high amounts. This is because sugar alcohols are slowly digested, giving them more time to feed the bacteria in the gut, which can lead to fermentation and excess gas. Their slow digestion can also pull extra water into the colon, causing a laxative effect.

Health risks of sugar alcohols

The possible long-term health risks of sugar alcohols are still being explored. A 2023 observational study found a link between using erythritol as an added sweetener and cardiovascular events, such as stroke and heart attack, in people with heart disease or risk factors like diabetes and high blood pressure. However, these findings have not been confirmed in subsequent studies.

Out of all the sugar alcohols, erythritol seems to be one of the best options as it closely mimics the taste of sugar, contains almost no calories, minimally affects blood sugar levels, causes significantly fewer digestive problems than other sugar alcohols, and won't harm your dog.

Overall

Sugar alcohols are a popular choice for people on the keto diet as they are a healthier alternative to sugar and help reduce carbohydrate intake. However, it is important to consume them in moderation as part of an overall healthy eating pattern.

Artificial sweeteners to avoid

The following artificial sweeteners should be avoided:

Acesulfame Potassium

Also known as Ace-K, this sweetener is often found in sugar-free chewing gum, alcoholic beverages, candies, and sweetened yogurts. It's also used in combination with other noncaloric sweeteners. Ace-K has been linked to an increased risk of cancer, as well as nausea, mood problems, and impaired liver and kidney function.

Aspartame

Aspartame is found in thousands of consumer foods and drinks, as well as prescription drugs and over-the-counter medications. It has been linked to various side effects, including headaches, migraines, mood disorders, dizziness, and episodes of mania. It is particularly dangerous for pregnant or nursing women, as it can predispose babies to metabolic syndrome disorders and obesity later in life.

Saccharin

Saccharin is the primary sweetener for children's medications, including chewable aspirin, cough syrup, and other over-the-counter and prescription drugs. It has been linked to photosensitivity, nausea, digestive upset, tachycardia, and certain types of cancer.

Xylitol (and other sugar alcohols)

Xylitol is often found in sugar-free mints and gum. While it has positive effects on oral hygiene, it can cause gastrointestinal side effects such as bloating, gas, cramping, and diarrhea. It is also toxic to dogs, even in small amounts.

Maltodextrin

Maltodextrin has the same number of carbs as table sugar and may not be suitable for a keto diet. It is often found in processed snack foods and "lite" or diet fruit juices and beverages.

Honey

Honey is a healthier alternative to table sugar due to its antioxidant properties. However, it contains a high amount of sugar and carbs, so it should be avoided on a keto diet.

Coconut Sugar

Coconut sugar is made from coconut palm sap and contains just as many carbs as table sugar. While it does contain some vitamins, minerals, fiber, and antioxidants, you would have to consume large amounts to reap the benefits.

Maple Syrup

Maple syrup contains large amounts of sugar and carbs, so it is not suitable for a keto diet.

Agave Nectar

Agave nectar is almost 85% fructose, making it unsuitable for keto diets. It has been linked to an increased risk of obesity and type 2 diabetes.

Dates

Dates are often used as a natural sweetener, but they contain 75 grams of carbs per 100 grams, so they may not be suitable for a keto diet.

Frequently asked questions