Jeffrey Salazar
The keto diet is a low-carb, high-fat diet that can help with weight loss and improve mental performance. While on the keto diet, it is important to avoid foods that can knock you out of ketosis, a natural state where the body uses ketones to burn fat as a primary fuel source. Sugar and some artificial sweeteners are to be avoided as they elevate blood sugar and trigger the release of the hormone insulin.
There are several keto-friendly sweeteners that can be used to add sweetness to food and drinks without affecting ketosis. Here are some of the best keto sweeteners:
- Stevia: A non-nutritive sweetener derived from the Stevia rebaudiana plant, stevia is calorie-free and does not affect blood glucose levels. It is available in liquid and powdered forms and is 200-300 times sweeter than sugar.
- Monk Fruit: A natural sweetener extracted from the monk fruit, native to Southeast Asia. Monk fruit is calorie-free, carb-free, and does not raise blood sugar or insulin levels. It is 100-250 times sweeter than sugar.
- Erythritol: A sugar alcohol found naturally in fruits and vegetables, erythritol is only partially digested by the body. It has negligible calories and carbs and does not affect blood sugar or insulin levels. It is about 70-80% as sweet as sugar.
- Xylitol: Another sugar alcohol, xylitol is found in fruits and vegetables and is as sweet as sugar but contains fewer calories. It has a minimal impact on blood sugar and insulin levels and is often used in sugar-free gum and candies.
| Characteristics | Values |
|---|---|
| Sweetener | Stevia, Sucralose, Erythritol, Xylitol, Monk Fruit, Yacon Syrup |
| Type | Natural, Artificial |
| Calories | Little to none |
| Carbs | Little to none |
| Blood Sugar | Little to no impact |
| Taste | Sweet, bitter aftertaste |
What You'll Learn
Stevia
Some people may experience side effects such as bloating, dizziness, nausea, and numbness from consuming stevia. Additionally, stevia has a bitter aftertaste and may not work well in large quantities, such as in baked goods.
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Monk fruit
One potential downside of monk fruit 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.
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Erythritol
The Food and Drug Administration (FDA) considers erythritol to be safe for consumption. Unlike regular sugar, erythritol does not cause spikes in blood sugar or insulin levels, and it does not contribute to tooth decay or cavities. In fact, some evidence suggests that erythritol may help prevent dental plaque and cavities when compared to other sweeteners.
Some potential health benefits of erythritol include improved oral health and cavity prevention, antioxidant properties, and positive effects on blood sugar regulation and insulin resistance.
However, it is important to note that there is some conflicting evidence regarding the impact of erythritol on cardiovascular health. While most studies suggest that erythritol is beneficial for health, a 2023 study indicated a possible link between high blood levels of erythritol and an increased risk of heart attack and strokes. More research is needed to confirm this potential association.
When purchasing erythritol, check the ingredients list to ensure that it is the only ingredient. Some products may contain fillers like dextrose or maltodextrin, which can raise blood sugar levels.
Overall, erythritol is a great choice for those following a ketogenic diet as it is well-tolerated, has virtually no calories or carbs, and offers potential health benefits.
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Xylitol
The carbohydrates in xylitol do not count as net carbohydrates as they do not raise blood sugar or insulin levels to the same extent as sugar. Xylitol can be easily added to tea, coffee, shakes, or smoothies for a low-carb kick of flavour. It also works well in baked goods but may require a bit of extra liquid in the recipe as it tends to absorb moisture and increase dryness.
Because xylitol is as sweet as regular sugar, you can exchange it for sugar in a 1:1 ratio. 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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Sucralose
The impact of sucralose on blood sugar levels is not well-established and may depend on previous use of artificial sweeteners. One study found that obese individuals who did not usually consume artificial sweeteners experienced an increase in blood sugar and insulin after consuming sucralose. However, another study found that those who did consume sweeteners regularly saw no adverse changes.
There are concerns about the potential negative impact of sucralose on the gut biome, and it may break down and interact with other ingredients at high temperatures. Most studies on sucralose have been small or performed on animals, so there is limited data on its long-term impacts.
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Frequently asked questions
The best keto sweeteners are erythritol, stevia, monk fruit, and xylitol. These sweeteners are low in calories and have little to no impact on blood sugar or insulin levels.
Erythritol is a sugar alcohol that has a similar structure to sugar but is only partially digested by the body. It is typically created by fermenting glucose from wheat or corn starch. Erythritol is not completely calorie-free, containing 0.24 calories per gram vs 4 calories per gram of table sugar. Erythritol has no impact on blood sugar levels and may even be more effective in fighting dental plaque and caries than xylitol and sorbitol.
Stevia is non-nutritive, meaning it contains zero calories, carbohydrates, or other nutrients, which is great for anyone following a keto diet. Depending on the variety, stevia can be 30-150 times sweeter than sugar, so a little goes a long way. Stevia has been shown to have no effect on blood sugar response and may even lower blood sugar and blood pressure.
Monk fruit is a natural sweetener extracted from the monk fruit plant, native to Southeast Asia. It has been used as a tonic herb in traditional Chinese medicine for thousands of years. Monk fruit contains zero calories, zero carbs, and doesn't appear to raise blood sugar or insulin levels. Monk fruit is also rich in antioxidants known as mogrosides, which account for its sweetness.
