Sweet And Low: Friend Or Foe On Keto?

Sweet'N Low Zero Calorie Sweetener is not a keto-friendly sweetener. This is because it is high in carbs and contains unhealthy sweeteners like dextrose and saccharin.

Sweet'N Low is very high in net carbs, with 5g of net carbs per 10g serving. To stay in ketosis, it is important to limit your net carb consumption to 20-30g per day.

Instead, people on the keto diet are advised to use sweeteners with low net carbs, such as stevia, monk fruit, or erythritol.

Sweet'N Low Zero Calorie Sweetener is not keto-friendly

Sweet'N Low Zero Calorie Sweetener is not a keto-friendly sweetener because it is high in carbs. It contains 5g of net carbs per 10g serving, which is considered very high for a keto diet.

On a keto diet, it is important to limit your net carb consumption to 20-30g per day to stay in ketosis. Sweet'N Low's high carb content can quickly add up and kick you out of ketosis, causing the body to stop producing ketones and start storing fat instead of using it for fuel.

In addition to its high carb content, Sweet'N Low also contains unhealthy sweeteners like dextrose and saccharin. Dextrose is a high-glycemic sweetener that can raise your blood sugar levels and prevent you from reaching ketosis. Saccharin, on the other hand, is a carb-free artificial sweetener with a glycemic index of zero. However, it may lead to gut health problems when consumed regularly.

As an alternative to Sweet'N Low, you can look for other sweetener brands that are low in net carbs and use keto-friendly sweeteners like stevia, monk fruit, or erythritol. These sweeteners have a glycemic index of zero, will not disrupt ketosis, and are considered safe and natural options for people on a keto diet.

Sweet'N Low contains unhealthy sweeteners like dextrose and saccharin

Sweet'N Low Zero Calorie Sweetener is not a keto-friendly sweetener because it contains unhealthy sweeteners like dextrose and saccharin. It is also very high in net carbs, with 5g of net carbs per 10g serving.

Dextrose is a high-glycemic sweetener that can raise your blood sugar level and prevent you from reaching ketosis. It is often used as a filler in sweetener products, such as Splenda, which is not suitable for baking.

Saccharin is a carb-free artificial sweetener with a glycemic index of zero. While it has no effect on ketosis, regular consumption may lead to gut health problems.

To stay in ketosis, it is important to limit your net carb consumption to 20-30g per day. There are alternative sweetener brands that are low in net carbs and use keto-friendly sweeteners like stevia, monk fruit, or erythritol. These natural sweeteners have little to no calories or carbs and can help lower blood sugar levels.

Sweet'N Low is high in net carbs

Sweet'N Low is not a keto-friendly sweetener because it is high in net carbs. A 10g serving of Sweet'N Low contains 5g of net carbs, which is a significant amount considering the recommended daily net carb allowance on keto is 20-30g.

Net carbs are calculated by subtracting the number of fibre or sugar alcohol grams from the total number of carbohydrate grams. On a keto diet, it is important to monitor net carb intake to ensure the body remains in a state of ketosis, where it burns fat for energy instead of carbohydrates.

Sweet'N Low is also not recommended on keto because it contains unhealthy sweeteners like dextrose and saccharin. Dextrose is a high-glycemic sweetener that can raise blood sugar levels and prevent the body from reaching ketosis. Saccharin is a carb-free artificial sweetener with a glycemic index of zero, but it may lead to gut health problems when consumed regularly.

Instead of Sweet'N Low, keto dieters should opt for sweeteners that are low in net carbs, such as stevia, monk fruit, or erythritol. These natural sweeteners have little to no calories or carbs and do not affect blood sugar or insulin levels. They are also heat-stable and can be used in baking and cooking without becoming bitter or breaking down into simple sugars.

Other keto-friendly sweeteners include sucralose, xylitol, and allulose. However, some of these may have a cooling mouthfeel, an aftertaste, or cause digestive issues in some people. It is important to read the ingredient labels on sweetener products, as some may contain fillers or be mixed with other sweeteners that could impact blood sugar levels.

Saccharin may lead to gut health problems

Saccharin is a zero-calorie sweetener that is 200 to 700 times sweeter than sugar. It is one of the most affordable low-calorie sweeteners available and is commonly used in cooking and low-calorie processed foods. However, some studies have suggested that saccharin may lead to gut health problems.

Saccharin has been shown to have a bacteriostatic effect, which means it can inhibit the growth of certain bacterial species. In vitro and animal studies have found that saccharin can affect the diversity and composition of gut microbiota, with higher doses altering the intestinal microbiota composition. While short-term studies in humans have not found significant effects on gut microbiota, long-term studies suggest a positive correlation between saccharin consumption and certain bacterial groups.

The impact of saccharin on gut health may be due to its ability to influence the maintenance of pH levels in the intestine, creating a microenvironment that favours the proliferation of certain bacterial groups. Additionally, the presence of cells expressing the T1R2/T1R3 taste heterodimer may be related to the inflammatory effect and possible adaptations of the microbiota.

The potential gut health problems associated with saccharin include an imbalance in gut bacteria, which can lead to type 2 diabetes, obesity, and, in rare cases, cancer. Therefore, while saccharin is generally considered safe for consumption, excessive intake may have negative consequences on gut health.

Keto-friendly sweeteners include stevia, monk fruit, and erythritol

Keto-Friendly Sweeteners

Stevia

Derived from the Stevia rebaudiana plant, stevia is a natural sweetener that is 200 to 300 times sweeter than sugar. It has been linked to lower blood sugar levels and is safe to consume, with a low potential for toxicity. It is also affordable and readily available. However, stevia may have an aftertaste, and it is not suitable for baking or making hot chocolate.

Monk Fruit

Monk fruit, also known as luo han guo, is a relatively new sweetener that is 100 to 250 times sweeter than sugar and contains no calories or carbs. It has a better taste profile than stevia and does not cause digestive issues. Monk fruit is often mixed with stevia or erythritol to improve its use in cooking. However, it is more expensive than other sweeteners.

Erythritol

Erythritol is a sugar alcohol that occurs naturally in small quantities in fruits and vegetables and is commonly extracted from corn. It has a negligible amount of calories and carbs and does not affect blood sugar or insulin levels. Erythritol is generally recognised as safe, and it is easy to use as a sugar substitute in recipes. However, it may cause a cooling sensation in the mouth and crystallise if refrigerated.

Frequently asked questions