Keto Sugar: What Is It And How To Use It?

A keto diet is a low-carb, high-fat diet that causes the body to burn fat for fuel instead of carbohydrates. To maintain ketosis, people must reduce their sugar consumption, which can be challenging when it comes to sweetening baked goods, sauces, and beverages.

Keto-friendly sweeteners include monk fruit, stevia, sucralose, erythritol, xylitol, and yacon syrup. Monk fruit, stevia, and erythritol are considered the best options as they have little to no impact on blood sugar levels, are low in calories and net carbs, and are generally recognised as safe.

What is a keto diet?

The ketogenic diet, or keto diet, is a low-carb, high-fat diet that offers many health benefits. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy.

The keto diet typically consists of 70% fat, 20% protein, and only 10% carbs. It is important to note that the keto diet is a short-term diet focused on weight loss rather than the pursuit of health benefits. However, it has been used to help manage certain medical conditions like epilepsy and may also help with heart disease, certain brain diseases, and acne.

When on the keto diet, it is recommended to base meals around meat, fatty fish, eggs, butter, nuts, healthy oils, avocados, and low-carb vegetables. Foods high in carbs, such as sugary foods, grains, starches, fruit, beans, legumes, root vegetables, alcohol, and diet products, should be limited or avoided.

The keto diet can lead to weight loss, especially in the first 3 to 6 months, and may also provide other health benefits. However, it is important to consult a doctor before starting the keto diet, as it may have some side effects and is not suitable for everyone.

Natural keto-friendly sweeteners

Monk Fruit

Monk fruit, also known as "luo han guo", is a fruit native to China that has been used for centuries in Chinese medicine. The sweetness of monk fruit comes from non-nutritive mogrosides, which are also antioxidants. Monk fruit is 100–250 times sweeter than sugar and has no calories or carbs, so it will not raise blood sugar levels. It can be purchased as a dried fruit, extract powder, or liquid form.

Stevia

Stevia is a natural sweetener derived from the Stevia rebaudiana plant, which is native to South America and has been used for hundreds of years. It is 200–350 times sweeter than sugar and contains little to no calories or carbs, making it suitable for a keto diet. Stevia is available in liquid or powdered form and can be used to sweeten beverages, baked goods, and other foods. However, because it is much sweeter than sugar, less stevia is required to achieve the same level of sweetness.

Erythritol

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 and has about 5% of the calories of table sugar. Erythritol has no impact on blood sugar levels and may even help lower them. It is generally well-tolerated, but consuming large doses (50 grams or more) may cause nausea. Erythritol is also effective in fighting dental plaque and caries.

Xylitol

Xylitol is another sugar alcohol that is as sweet as sugar but contains two-thirds of the calories. Animal studies suggest that xylitol can help reduce blood sugar and increase insulin levels in diabetic rats. However, consuming excessive amounts of xylitol can lead to laxative effects and stomach discomfort. It is also highly toxic to dogs and other pets.

Yacon Syrup

Yacon syrup is derived from the roots of the yacon plant, which is native to South America. It is a rich source of fructooligosaccharides (FOS), a type of fibre that the body cannot digest, resulting in fewer calories than table sugar. Some studies suggest that yacon syrup may improve insulin resistance and reduce body weight in obese individuals. However, yacon syrup is not suitable for cooking as high temperatures will break down the FOSs.

Artificial keto-friendly sweeteners

Artificial sweeteners are a great way to satisfy sugar cravings without impacting blood sugar levels or kicking you out of ketosis. They can be used in moderation as part of a healthy and balanced keto diet to add flavour while remaining low-carb. Here are some of the most popular artificial sweeteners that are keto-friendly:

Stevia

Stevia is a natural sweetener derived from the Stevia rebaudiana plant. It is a nonnutritive sweetener, which means it contains little to no calories or carbs. It is 200–400 times sweeter than table sugar (sucrose), so a little goes a long way. Stevia is available in both liquid and powdered form and can be used to sweeten everything from drinks to desserts. It has been shown to have no effect on blood sugar response and may even help lower blood sugar and blood pressure levels. Stevia has been recognised as safe by the FDA as a food additive.

Sucralose

Sucralose is an artificial sweetener that is not metabolised by the body, meaning it passes through undigested and provides no calories or carbs. It is 400–700 times sweeter than sugar, so only a tiny amount is needed to achieve the same level of sweetness. It is often found in brand-name products like Splenda, which is a popular sucralose-based sweetener as it lacks the bitter taste found in many other artificial sweeteners. However, Splenda itself is not completely calorie-free as it contains maltodextrin and dextrose, which provide a small number of calories and carbs. Sucralose may not be suitable for baking as it can produce toxic compounds when exposed to high temperatures.

Erythritol

Erythritol is a type of 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 compared to 4 calories per gram of table sugar. It is about 60% to 80% as sweet as table sugar. Erythritol has no impact on blood sugar levels and may even help lower them. It is generally well-tolerated but may cause nausea if consumed in large doses (50 grams or more in a single serving). Erythritol is also effective in fighting dental plaque and caries.

Xylitol

Xylitol is another type of sugar alcohol that is as sweet as table sugar but has fewer calories and carbs. It is commonly found in products like sugar-free gum, candies, and mints. Xylitol can be easily added to tea, coffee, shakes, or smoothies. Like other sugar alcohols, it does not raise blood sugar or insulin levels to the same extent as sugar. However, consuming too much xylitol can lead to digestive problems, cramps, and diarrhoea.

Monk Fruit

Monk fruit sweetener is a natural sweetener extracted from the monk fruit, a plant native to southern China. It contains natural sugars and compounds called mogrosides, which are antioxidants and give the fruit its sweetness. Monk fruit sweetener can be 100–250 times sweeter than regular sugar but contains no calories or carbs, making it a great option for a ketogenic diet. It can be used anywhere sugar is used and is heat stable, so it can be used in baked goods. However, it may give baked goods a different texture that some may find unpleasant.

Sweeteners to avoid on a keto diet

A keto diet is a low-carb diet that promotes a state of ketosis, in which the body burns fat for fuel instead of carbohydrates. This means that high-carb sweeteners should be avoided as they can interrupt ketosis and negatively affect weight loss.

• Maltodextrin: This highly processed sweetener is derived from starchy plants like rice, corn, or wheat and contains a similar amount of calories and carbs as regular sugar. It can cause a rapid spike in blood sugar and negatively impact gut health.
• Honey: Although high-quality honey contains antioxidants and nutrients, it is still high in calories and carbs, which may not align with a keto diet.
• Coconut Sugar: While coconut sugar is absorbed more slowly than regular sugar, it has a high fructose content, which can lead to impaired blood sugar control.
• Maple Syrup: Despite containing micronutrients like manganese and zinc, maple syrup is high in sugar and carbs.
• Agave Nectar: Agave nectar is approximately 80% fructose, which can reduce your body's sensitivity to insulin and contribute to metabolic syndrome, making it challenging for your body to regulate blood sugar levels.
• Dates: Although dates provide some fibre, vitamins, and minerals, they also contain a significant amount of carbs.

It is important to read labels and check the nutritional content of sweeteners to ensure they align with your keto diet.

Keto-approved sweeteners

The keto diet is a low-carb, moderate-protein, and high-fat diet. It involves cutting back on high-carb foods like starches, desserts, and processed snacks. This diet is designed to promote a state of ketosis, in which the body burns fat for fuel instead of carbohydrates. Ketosis can also promote weight loss.

Sugar is a generic name for carbohydrates with a sweet taste. They can be classified based on their size: monosaccharides, disaccharides, oligosaccharides, and polysaccharides. Monosaccharides are the simplest form of sugar and include glucose, fructose, and galactose. Disaccharides are created using two different monosaccharides, such as lactose (made from galactose and glucose) and sucrose (made from fructose and glucose).

• Stevia: A natural sweetener derived from the Stevia rebaudiana plant, stevia is 30-150 times sweeter than sugar. It has zero calories, carbohydrates, or other nutrients, making it ideal for a keto diet. Stevia is available in powdered, granulated, and liquid forms. It can be used to sweeten drinks, desserts, and baked goods. However, it may have a slightly bitter aftertaste.
• Monk fruit: Monk fruit is a natural sweetener extracted from a plant native to Southeast Asia. It contains zero calories, zero carbs, and no natural sugars. Monk fruit is rich in antioxidants called mogrosides, which give it a sweetness 100-250 times greater than that of sugar. It can be used as a sugar substitute in recipes or beverages. However, it can be expensive, and there are no long-term studies on its regular use.
• Erythritol: Erythritol is a sugar alcohol with a similar structure to sugar. It is typically created by fermenting glucose from wheat or corn starch. Erythritol is not completely calorie-free but contains 0.24 calories per gram compared to 4 calories per gram of table sugar. Studies suggest it has no impact on blood sugar levels. It can be used as a sugar substitute in baking and cooking, but it may have a cooling mouthfeel and leave foods with a gritty texture.
• Xylitol: Xylitol is another sugar alcohol that is as sweet as regular sugar. It contains 2.4 calories per gram, about two-thirds of the calories in table sugar. It can be easily added to tea, coffee, shakes, or smoothies. It also works well in baked goods but may require extra liquid as it absorbs moisture. Xylitol has been associated with digestive problems when used in high doses.
• Sucralose: Sucralose is a zero-calorie artificial sweetener that is 400-700 times sweeter than sugar, so only a small amount is needed. It does not appear to impact blood sugar levels, but there are concerns about its potential negative effects on the gut biome and its stability at high temperatures.

Tips for using keto-approved sweeteners

When using keto-approved sweeteners, it is important to use them in moderation and check the labels for any hidden additives that may increase the net carb count. Additionally, be mindful that the ideal keto-friendly sweetener should have little to no impact on blood sugar levels, be low in calories and net carbs, be rigorously safety tested, produce no adverse side effects, and be safe to heat.

Frequently asked questions