Best Artificial Sweeteners For Keto: Safe Options

When following a ketogenic diet, it is important to reduce carbohydrate and sugar intake. This can make it challenging to sweeten baked goods, sauces, and beverages. Fortunately, there are natural and artificial sweeteners that can be used on a keto diet. These include monk fruit, stevia, sucralose, erythritol, and xylitol. These sweeteners are low in calories and carbohydrates and do not appear to raise blood sugar or insulin levels. However, it is important to note that excessive consumption of xylitol can lead to laxative effects and stomach discomfort. It is also important to be cautious of brand-name sweeteners, as they may contain fillers that add carbohydrates.

Stevia

Refined extracts from stevia (steviol glycosides) are recognised as safe by the FDA as a food additive, whereas raw and whole-leaf extracts are currently not approved due to a lack of toxicological information.

Erythritol

One of the benefits of erythritol is that it does not get broken down or metabolised in the gut, which means it can help to lower blood sugar levels and may be suitable for people with insulin resistance or type 2 diabetes. Additionally, it can help to hydrate the colon, protect intestinal tissue, and purify the colon from pathological organisms.

However, it is important to note that erythritol might cause gastrointestinal side effects, such as bloating, gas, and diarrhoea, especially if mixed with fructose. While rare, some people may also be allergic to erythritol, with potential reactions ranging from mild hives to anaphylaxis.

Overall, erythritol is a popular and mostly safe keto-friendly sweetener, but it is recommended to consume it in moderation and be mindful of any potential side effects.

Monk fruit

One downside of monk fruit sweetener is that it can be expensive. As it is a relatively new product, there are also no studies available on the long-term impacts of regular use.

Sucralose

The main point of the keto diet is to avoid sugars and carbohydrates. Because it is basically calorie-free and doesn't contain any sugars or carbs, it was traditionally believed that sucralose was perfectly fine for keto diets. However, when we take a deeper look, it becomes clear that sucralose may not be as keto-friendly as once thought.

While sucralose has next to no calories, sugars, or carbs, that isn't the only thing that matters on the keto diet. The whole point of lowering your sugar intake is to avoid spiking your insulin levels, which normally happens after you eat carbs. On the keto diet, the goal is to minimize carbohydrate intake to such an extent that the body enters a state of ketosis, where it relies on fats as its primary source of energy instead of glucose.

When insulin levels are low, the body is more likely to release stored fats to be used for energy. High insulin levels, on the other hand, can hinder fat breakdown and promote fat storage. So, you can't stay in ketosis when your insulin levels increase.

Previously, it was thought that sugar-free sweeteners like sucralose didn't affect insulin levels because they didn't contain sugar. However, new research indicates that this isn't the case. In one study, a group of people were either given sucralose or water and then underwent a glucose tolerance test. The group that was given sucralose had 20% higher insulin levels, suggesting that sucralose may indeed affect insulin levels.

In addition to potentially impacting blood sugar and insulin response, there is also research indicating that sucralose can alter your gut bacteria, which play a critical role in digestive health. Some studies suggest that sucralose can disrupt the delicate balance of your gut microbiome, potentially leading to issues with digestion and immune function.

Furthermore, there are concerns about the potential negative impact of sucralose on the gut biome and the risk that it may break down and interact with other ingredients at high temperatures. Sucralose becomes chemically unstable when heated and starts to degrade, releasing toxic compounds known as chlorinated aromatic polycyclic hydrocarbons (CI-PAHs) and chloropropanols. These compounds can accumulate in the body and may be potentially carcinogenic.

Based on the available research, it seems that sucralose and keto diets aren't as compatible as once thought. While it doesn't contain any carbs or sugars, sucralose can still affect insulin levels and may have other negative impacts on the body. Therefore, it may be best to opt for alternative sweeteners that are better suited for keto diets, such as stevia or monk fruit.

Xylitol

Note that xylitol has been associated with digestive problems when used in high doses, so scale back your intake if you notice any adverse effects.

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