Brenda Khan
There are many sugar substitutes that can be used on a keto diet. These include natural sweeteners such as monk fruit, stevia, yacon syrup, and erythritol, and artificial sweeteners such as sucralose, xylitol, and allulose.
Monk fruit, stevia, and erythritol are considered the best keto-friendly sweeteners as they have little to no impact on blood sugar levels, are low in calories and net carbs, and are generally recognised as safe. Monk fruit and stevia are also rich in antioxidants and have been used for centuries as natural sweeteners.
It's important to note that while these sweeteners can help satisfy sugar cravings, any sweet taste—whether from pure sugar or a sweetener—is thought to activate the same reward pathways and dopamine release in the brain, which may contribute to continued sugar cravings and addictions. Ultimately, the decision to use sweeteners on a keto diet comes down to individual preference and tolerance.
What You'll Learn
Stevia
Different forms of stevia include pure stevia extract, which is available as a liquid or powder, and blends such as stevia and erythritol. When choosing a stevia product, it is important to read the label and avoid those that contain maltodextrin, as this can affect blood sugar and insulin levels.
Overall, stevia is a popular choice for a keto-friendly sweetener due to its low-calorie, low-carbohydrate content, and potential health benefits. However, it is important to use it in moderation and be aware of any potential side effects.
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Erythritol
The Food and Drug Administration (FDA) considers erythritol to be safe. This sweetener does not cause blood sugar spikes or promote tooth decay. In fact, erythritol has been shown to be more effective in fighting dental plaque and caries than xylitol and sorbitol. Some evidence suggests that erythritol might help decrease how much sugar you consume, which prevents diabetes and obesity. However, more research is needed to fully understand the health effects of erythritol.
While erythritol is generally considered safe, there is some evidence that it may have negative health effects. Erythritol may be associated with an increased risk of heart attack, stroke, and even death. Consuming large amounts of erythritol can also cause mild to severe digestive issues, including bloating, cramping, excess gas, and diarrhea. Additionally, erythritol has a cooling effect on the tongue, which may be unpleasant in large doses, and it may cause nausea if consumed in large quantities.
Overall, erythritol is a popular sugar substitute that is widely used in sugar-free and low-sugar products. It has a similar taste and texture to table sugar but with fewer calories. While it is generally considered safe, more research is needed to fully understand its potential health effects.
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Monk fruit
One brand of monk fruit sweetener is Lakanto, which combines monk fruit with erythritol to create a sugar alternative that tastes and bakes like sugar. It is a zero-calorie, keto-friendly sweetener with zero net carbs and is safe for most people. It can be used as a cup-for-cup replacement for sugar in recipes.
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Xylitol
However, it's important to note that consuming too much xylitol may lead to digestive issues such as gas, bloating, and diarrhea. It is also highly toxic to dogs and can cause hypoglycemia or even death, so it's crucial to keep it out of their reach.
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Sucralose
One study found that consuming sucralose led to a 20% increase in insulin levels, suggesting that it may not be as keto-friendly as once thought. Other studies have found that sucralose could produce harmful compounds when exposed to high temperatures and may negatively impact gut bacteria, which play a critical role in digestive health.
Some people also experience side effects from consuming sucralose, such as headaches, digestive discomfort, and even cravings for more sweet treats. It is important to monitor how your body responds to sucralose and consult a healthcare professional for personalized dietary advice.
When cooking with sucralose, it is important to note that it is not a 1:1 substitute for regular sugar and should be used in smaller quantities due to its higher sweetness level. Sucralose is also available in liquid form, which is not bulked with other ingredients like the powdered version.
Overall, while sucralose is technically keto-friendly, there are alternative natural sweeteners that may be better options for a keto diet, such as monk fruit and allulose.
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Frequently asked questions
The best sugar substitutes for keto are natural sweeteners such as monk fruit, stevia, erythritol, and yacon syrup. Monk fruit is a natural sweetener extracted from a plant native to Southeast Asia and is rich in antioxidants. Stevia is a natural sweetener derived from the Stevia rebaudiana plant and is considered a nonnutritive sweetener, meaning it contains little to no calories or carbs. Erythritol is a sugar alcohol that has a similar structure to sugar but is only partially digested by the body. Yacon syrup is derived from the roots of the yacon plant and is an abundant source of fructooligosaccharides (FOSs), a type of fiber that the body cannot digest.
Some sugar substitutes to avoid on keto include aspartame, maltodextrin, honey, coconut sugar, maple syrup, agave nectar, and dates. These sweeteners are high in carbs and/or sugar and can kick you out of ketosis.
Using sugar substitutes on keto can help satisfy sugar cravings without impacting blood sugar levels or kicking you out of ketosis. This can make the keto diet feel less restrictive and easier to follow in the long term.
