Sugar Substitute And Keto: Friend Or Foe?

The keto diet is a low-carb diet that aims to promote a metabolic state called ketosis, where the body uses fat stores instead of carbs to produce energy. This involves cutting back on high-carb foods and reducing sugar consumption, which can make it challenging to sweeten foods and drinks. However, there are several sugar substitutes that are keto-friendly and can be used to satisfy sweet cravings without impacting blood sugar levels or kicking you out of ketosis. Some of the most popular keto-approved sweeteners include stevia, erythritol, monk fruit, xylitol, and yacon syrup. These sweeteners vary in sweetness and have unique properties that make them suitable for different applications, such as baking, cooking, or sweetening beverages. It's important to note that while these sweeteners can help make the keto diet more manageable, they may also have side effects, and their long-term health impacts are still being studied.

Natural sugar substitutes vs artificial sweeteners

Natural sugar substitutes are derived from plants and are considered to be generally safe for consumption. They are also nonnutritive, meaning they contain little to no calories or carbs. Examples include stevia, monk fruit, erythritol, and yacon syrup. These substitutes are ideal for individuals following a ketogenic diet as they can help satisfy sugar cravings without disrupting ketosis. Additionally, natural sugar substitutes are often preferred over artificial sweeteners due to the latter's association with potential health hazards, such as weight gain and cancer.

Artificial sweeteners, on the other hand, are created from chemicals in a lab and are typically much sweeter than natural substitutes. While they don't contain calories or sugar, they also lack beneficial nutrients. Examples include aspartame, sucralose, and saccharin. Although artificial sweeteners are generally approved by food regulatory bodies, there are ongoing debates about their safety, with some studies suggesting potential adverse effects on health.

Overall, natural sugar substitutes are generally recommended over artificial sweeteners, especially for individuals following a ketogenic diet or seeking to reduce their sugar intake.

The pros and cons of stevia

The stevia plant, native to South America, has been used as a natural sweetener for over 1500 years. It is a non-nutritive sweetener, meaning it has zero calories, carbohydrates, or other nutrients, making it a good option for those on a keto diet.

Pros of Stevia

Stevia is 200 to 400 times sweeter than table sugar, so a little goes a long way. It is also a natural sweetener, which sets it apart from other sugar substitutes. It can be helpful for those managing their weight or wanting to lower their risk of obesity and related health conditions.

Stevia may also be a good option for those with diabetes, as it can help maintain healthy blood sugar levels without adding carbohydrates. It has also been linked to lower cholesterol levels and may help prevent some types of cancer.

Cons of Stevia

Some people may find the taste of stevia bitter or unpleasant, with a mild, licorice-like flavor. It can also cause digestive issues such as bloating, nausea, and diarrhea, especially when consumed in large amounts or when mixed with sugar alcohols.

There are concerns about the impact of raw or whole-leaf stevia on kidney function, the reproductive system, and cardiovascular health. The FDA has not approved these forms of stevia due to a lack of safety information.

Stevia may also lower blood pressure, so those with chronic low blood pressure or who take blood pressure medication should use it with caution. It can also interact with certain medications, so it is important to consult a doctor or healthcare provider before consuming stevia.

The pros and cons of monk fruit

Monk fruit is a natural sweetener extracted from a small, round fruit grown in Southeast Asia. It is also known as Luo Han Guo or "Buddha fruit". Monk fruit is a good option for those on a keto diet as it contains zero calories, zero carbs, and doesn't appear to affect blood sugar or insulin levels. Monk fruit is also rich in antioxidants called mogrosides, which are responsible for its sweetness.

Pros of Monk Fruit

• Monk fruit is a natural sweetener that is 100-250 times sweeter than sugar.
• It contains zero calories, zero carbs, and zero fat, making it a good option for those watching their weight or on a keto diet.
• Monk fruit doesn't impact blood sugar levels, so it's a suitable option for people with diabetes.
• It is safe for children, pregnant women, and breastfeeding women.
• Monk fruit has been shown to have antioxidant and anti-inflammatory properties, which may offer health benefits.
• It is available in liquid, granule, and powder forms.

Cons of Monk Fruit

• Monk fruit is difficult to grow and expensive to import, which makes it harder to find and more costly than other sweeteners.
• Not everyone likes the fruity taste of monk fruit, and some people report an unpleasant aftertaste.
• Some monk fruit sweeteners contain other sweeteners like dextrose, which may impact its nutritional profile.
• Mogrosides in monk fruit may stimulate insulin secretion, which could be a concern for people whose pancreas is already overworking to produce insulin.
• Monk fruit is a relatively new product in the US, so there are limited studies on its long-term effects.

The pros and cons of erythritol

Erythritol is a sugar alcohol used as a low-calorie sweetener. It is a common replacement for table sugar and is popular among people on a keto diet. Here are some pros and cons of using erythritol:

Pros:

• Erythritol has zero calories, unlike table sugar, which has 4 calories per gram.
• Erythritol has no effect on blood glucose or insulin levels, making it a good option for people with diabetes.
• Erythritol tastes similar to table sugar but has 70-80% of its sweetness.
• Erythritol may be beneficial for dental health as it slows the growth of bacteria that cause cavities.
• Erythritol is recognised as safe by the FDA and has a good safety profile.
• Erythritol is a natural sweetener found in some fruits and fermented foods like grapes, watermelon, cheese, wine, and beer.

Cons:

• Erythritol may cause digestive issues such as nausea, bloating, cramping, gas, and diarrhea, especially when consumed in large amounts.
• Erythritol has been linked to an increased risk of blood clots, heart attacks, and strokes, although more research is needed to confirm this.
• Erythritol may have a cooling effect on the tongue, which may be unpleasant in large doses.
• Erythritol might not be suitable for baking as it has a different texture from table sugar and may not dissolve as well.

Other keto-friendly sugar substitutes

Erythritol

Erythritol is a sugar alcohol that occurs naturally in some fruits and fermented foods. It is a versatile sweetener with several distinct characteristics. Firstly, it doesn't affect blood glucose or insulin levels, and it's virtually calorie-free with a zero glycemic index. Unlike other sugar alcohols, erythritol is absorbed directly into the bloodstream and doesn't cause digestive issues. It is approximately 70% as sweet as sugar, making it a good option for various recipes.

Xylitol

Xylitol is another sugar alcohol that offers a sweetness comparable to sugar but with 40% fewer calories. It has a low glycemic index, making it a safe alternative for those monitoring their blood sugar levels. Additionally, xylitol is beneficial for oral health, as it helps reduce the risk of cavities and dental decay.

Allulose

Allulose is a rare sugar that mimics the taste and texture of traditional sugar. It has about 70% of the sweetness of sucrose and negligible caloric value, making it a good choice for creating soft, moist baked goods without affecting blood sugar levels.

Monk Fruit

Monk fruit is a natural sweetener extracted from the monk fruit itself, offering a zero-calorie, zero-carbohydrate alternative to sugar. It is significantly sweeter than sugar, so a little goes a long way. Monk fruit is perfect for those seeking a natural sweetener without the bitter aftertaste associated with other sugar alternatives.

Frequently asked questions