Keto Sweeteners: What's Good And What's Not?

When following a keto diet, it's important to reduce your sugar intake and opt for keto-approved sweeteners instead. These sweeteners are typically low-carb and have little to no impact on blood sugar levels. Some popular keto-approved sweeteners include stevia, monk fruit, erythritol, xylitol, and yacon syrup. While these sweeteners are generally considered safe for those on a keto diet, it's important to consume them in moderation and be mindful of any potential side effects.

Stevia: a natural sweetener with zero calories and carbs, which is 200-400 times sweeter than table sugar

Stevia is a natural sweetener that is extracted from the leaves of the Stevia rebaudiana plant, which is native to South America. It is a highly concentrated sweetener, with a sweetness that is 200-400 times that of table sugar. As a result, only a small amount of stevia is needed to achieve the same level of sweetness as sugar. For example, for each cup of sugar, only 1 teaspoon of powdered stevia is required.

One of the key benefits of stevia is that it is calorie-free and does not affect blood sugar levels, making it a suitable sweetener for people with diabetes or weight management goals. It is also free from artificial ingredients, providing a pure and natural sweetness. Stevia can be used in a variety of ways, including sweetening coffee, tea, and other beverages, as well as in baking and cooking. It is available in both liquid and powdered forms, as well as in single-serve packets.

While stevia offers a healthier alternative to sugar, it may have some drawbacks. Some people may not like the taste of stevia, as it can have a bitter aftertaste. Additionally, stevia is an intense sweetener, and some researchers believe that intense sweeteners may increase cravings for sweet foods. Furthermore, as stevia is a highly refined product, it may negatively affect gut bacteria.

Overall, stevia is a good option for those looking for a natural, low-calorie sweetener. However, it is important to use stevia in moderation and be aware of its potential downsides.

Monk fruit: a natural sweetener with zero calories and carbs, which is 100-250 times sweeter than table sugar

Monk fruit, also known as luo han guo or swingle fruit, is a small round fruit native to southern China. It is a natural sweetener with zero calories and carbs and is 100-250 times sweeter than table sugar.

Monk fruit has been used for centuries in Eastern medicine as a digestive and cold aid. Monk fruit sweeteners are produced by removing the seeds and skin of the fruit, crushing the fruit, and then filtering and extracting its sweet portions into liquid and powdered forms. Monk fruit contains natural sugars, mainly fructose and glucose. However, the natural sugars in monk fruit are not responsible for its sweetness. Instead, it gets its intense sweetness from unique antioxidants called mogrosides.

Health Benefits of Monk Fruit

Monk fruit sweetener is a zero-calorie sweetener, making it a good option for people watching their weight or managing their calorie intake. It also has zero carbohydrates, making it ideal for people on low-carb or keto diets. Since it has zero sugar, consuming monk fruit will not affect blood sugar levels, making it a good option for people with diabetes. Monk fruit is also generally recognized as safe by the U.S. Food and Drug Administration (FDA) and has not been linked to any adverse side effects or health risks.

Tips for Consuming Monk Fruit

Monk fruit can be used as a sugar substitute in various recipes, including baked goods, cocktails, iced tea, lemonade, coffee, sauces, and marinades. It is available in several forms, including liquid drops, granulated, and powdered sweeteners. However, it should not be used for canning as it may change the pH of canned goods, making them unsafe for consumption.

Erythritol: a sugar alcohol with zero calories and carbs, which is 60-80% as sweet as table sugar

Erythritol is a natural sweetener and a member of the sugar alcohol family. It occurs naturally in small amounts in various foods, including grapes, melons, mushrooms, and fermented foods like wine, soy sauce, and cheese. However, the erythritol used as a sweetener is typically commercially produced through fermentation by culturing corn or wheat glucose with yeast. This process yields a sweet product that looks and tastes similar to table sugar but with unique characteristics that make it ideal for a low-carb or keto diet.

One of erythritol's most notable features is that it has zero calories and zero net carbs. This is because the body does not break down and metabolize erythritol like it does with other sugars. Instead, erythritol is absorbed into the bloodstream and then quickly excreted unchanged in the urine, meaning it does not affect blood sugar or insulin levels. This makes it a perfect sweetener for individuals following a keto diet, as it allows them to satisfy their sweet tooth without kicking them out of ketosis.

In terms of sweetness, erythritol is only about 60-80% as sweet as table sugar (sucrose). It has a clean, sweet taste with no bitter aftertaste, although some people may detect a slight cooling sensation when consumed in larger amounts. Erythritol is also highly versatile in cooking and baking. It behaves similarly to sugar in terms of texture and bulk but has a lower melting point, which can affect the final product. When using erythritol in recipes, it is sometimes combined with other sweeteners to achieve a similar level of sweetness to sugar and to improve its functionality in baked goods.

Unlike some other sugar alcohols, erythritol is generally well tolerated and does not cause the digestive issues commonly associated with sweeteners like maltitol and xylitol. This is because erythritol is rapidly absorbed and excreted from the body, so it does not reach the large intestine, where it could otherwise be fermented by gut bacteria and cause gastrointestinal distress. Overall, erythritol is a safe and keto-friendly sweetening option that can help individuals stick to their low-carb diets without sacrificing taste. It is widely available in grocery stores and online and can be used in a variety of sweet and savory applications.

Xylitol: a sugar alcohol with two-thirds of the calories of table sugar

Xylitol is a sugar alcohol sweetener that is keto-approved and has two-thirds of the calories of table sugar. It is a naturally occurring compound found in plant material, particularly in low amounts in some fruits and vegetables. It is also produced in small amounts by the human body through normal metabolic processes.

Xylitol is as sweet as table sugar but has a glycemic index of 7, compared to 100 for glucose and 65 for sucrose. It is not a zero-calorie sweetener but has 60% fewer calories than regular sugar. It can be used as a 1:1 substitute for sugar in recipes.

Xylitol has several benefits. Firstly, it barely spikes blood glucose and insulin levels. Secondly, it may improve dental health by reducing tooth decay, although the mechanism behind this is not yet fully understood. Thirdly, it may reduce intestinal glucose absorption and improve muscle glucose uptake, although this has only been demonstrated in rats so far. Finally, it might accelerate ketosis, as shown in a study of 72 surgical patients.

However, there are also some drawbacks to using xylitol. Firstly, a 2017 study found that obese people with higher xylitol levels were less likely to lose weight, although this correlation may not indicate causation. Secondly, all sugar alcohols, including xylitol, can cause diarrhea in sufficient quantities. Thirdly, most xylitol is derived from corn, which is often sprayed with glyphosate, a chemical that can be harmful to human health. Fourthly, xylitol has unknown effects on the microbiome as it inhibits the growth of bacteria, and it is not known whether this is beneficial or detrimental to gut health. Finally, xylitol is toxic to dogs and can quickly become fatal if left untreated.

In conclusion, while xylitol is technically keto-approved, there are better low-carb sweeteners available, such as stevia and monk fruit sweeteners, which do not have the same potential health risks and unknown effects as xylitol.

Sucralose: an artificial sweetener with zero calories and carbs, which is 400-700 times sweeter than table sugar

Sucralose is an artificial sweetener and sugar substitute that is 400-700 times sweeter than table sugar. It is produced by chlorinating sucrose, selectively replacing three of the hydroxy groups with chlorine atoms. As the majority of ingested sucralose is not metabolised by the body, it adds very few calories. Sucralose is used in many food and beverage products because it is a non-nutritive sweetener, does not promote dental cavities, is safe for consumption by diabetics and non-diabetics, and does not affect insulin levels. It is also stable when stored under normal conditions of temperature, pressure and humidity.

However, sucralose-based products often contain bulking agents such as dextrose and maltodextrin, which do affect insulin levels. Sucralose is also not hygroscopic when humidity is below 80%, which can lead to baked goods that are noticeably drier and less dense than those made with sucrose. Sucralose begins to decompose at 119 °C (246 °F) and there is concern about the possible formation of dioxins when heated, especially when heated above 120 °C.

Various assessments have reported different amounts of maximum acceptable daily intake (ADI) of sucralose, usually measured as milligrams per kilogram of body weight. The FDA established an ADI of 15 mg per kilogram of body weight, that is, 350–1050 mg per day for a person of 70 kg. The European Food Safety Authority (EFSA), meanwhile, proposed an ADI of 5 mg per kilogram of body weight.

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