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

The keto diet is a high-fat, low-carb eating plan that aims to put your body into a metabolic state called ketosis, where it burns fat instead of carbohydrates for energy. While on the keto diet, you can eat meat, fish, seafood, eggs, vegetables, dairy products, natural fats, nuts, and berries. However, you should avoid bread, pasta, rice, potatoes, french fries, soft drinks, candy, cakes, and other foods high in carbs.

When it comes to sweeteners, the keto diet recommends artificial sweeteners like stevia and natural substitutes like monk fruit sugar replacement. These alternatives provide sweetness without the high sugar content of table sugar, honey, or maple syrup, which are not allowed on the keto diet.

Natural sweeteners

Stevia

Stevia is a natural sweetener derived from the Stevia rebaudiana plant. It is a nonnutritive sweetener, meaning it contains little to no calories or carbs. Unlike regular sugar, stevia may help lower blood sugar levels. It is available in both liquid and powdered forms and can be used to sweeten drinks, desserts, and other keto meals. However, stevia is much sweeter than regular sugar, so you only need a small amount to achieve the same level of sweetness.

Erythritol

Erythritol is a type of sugar alcohol that is naturally found in small quantities in fruits and fungi. It is about 80% as sweet as regular sugar but contains only 5% of the calories. Erythritol has been shown to help lower blood sugar levels and, due to its smaller molecular weight, it doesn't cause the digestive issues associated with other sugar alcohols. It is commonly used in baking and cooking and can be substituted for sugar in a variety of recipes. However, erythritol tends to have a cooling mouthfeel and doesn't dissolve as well as sugar, which can give foods a slightly gritty texture.

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 give the fruit its sweetness. Monk fruit sweetener is anywhere between 100-250 times sweeter than regular sugar but contains no calories or carbs, making it a great option for keto meals. It has been found to stimulate the release of insulin, which can help manage blood sugar levels. However, be sure to check the ingredients label as monk fruit extract is sometimes mixed with sugar or other sweeteners that can alter the calorie and carb content.

Xylitol

Xylitol is another type of sugar alcohol commonly found in sugar-free products like gum, candies, and mints. It is as sweet as sugar but contains fewer calories and carbs. The carbs in xylitol don't raise blood sugar or insulin levels as much as sugar does, so it is a good option for keto meals. Xylitol can be easily added to drinks, shakes, or smoothies, and it also works well in baked goods. However, xylitol has been associated with digestive problems when used in high doses, so it's important to scale back your intake if you experience any adverse effects.

Yacon Syrup

Yacon syrup is derived from the roots of the yacon plant, which is native to South America. It is rich in fructooligosaccharides, a type of soluble fiber that the body cannot digest. It also contains simple sugars like sucrose, fructose, and glucose. Yacon syrup has about half the calories of regular sugar and has been found to help lower blood sugar and insulin levels. It is best used as a sweetener in drinks, cereal, or salad dressings, but it is not recommended for cooking as the fructooligosaccharides can break down when exposed to high temperatures.

Keto-friendly fruits

The keto diet is a high-fat, low-carb diet that can help with weight loss and blood sugar control. While on a keto diet, it's important to monitor your intake of fruits, as they are typically high in carbohydrates and natural sugars. However, there are some fruits that are considered keto-friendly due to their low-carb and low-sugar content. Here are some examples of keto-friendly fruits:

Avocados

Avocados are often used in savory dishes but are actually a fruit. They are promoted for their healthy fat content and are also keto-friendly due to their low-carbohydrate count. A 3.5-ounce avocado typically contains around 8.5 grams of carbohydrates, 6.7 grams of fiber, and 14.7 grams of fat. Avocados also provide essential nutrients such as vitamin C, vitamin K, potassium, and folate.

Watermelon

Watermelon is a good choice for a keto diet as it is low in carbohydrates and full of water. A cup of diced watermelon contains approximately 11.5 grams of net carbs and 0.6 grams of fiber. It is also a good source of hydration and provides vitamins and minerals, including vitamin C, lycopene, potassium, and copper.

Strawberries

Strawberries are considered a low-carb and keto-friendly fruit. A cup of halved strawberries typically contains around 11.7 grams of carbohydrates and 3 grams of fiber. They are also a good source of antioxidants, including vitamin C and lycopene, as well as manganese, calcium, and folate.

Lemons

Lemons are an excellent choice for the keto diet as they are low in carbohydrates and have a low glycemic index, which means they will not cause spikes in blood glucose levels. A whole lemon typically contains 6 grams of carbohydrates and 1.8 grams of fiber. They are also a good source of vitamin C and provide calcium, phosphorus, potassium, and folate.

Tomatoes

Tomatoes are another low-carb fruit suitable for a keto diet. The carbohydrate content can vary depending on the size, with a medium tomato containing around 4.78 grams of carbs and a cup of cherry tomatoes containing around 5.8 grams. Tomatoes are a good source of lycopene, beta carotene, vitamin C, potassium, and folate.

Raspberries

Raspberries are a great choice for a keto diet as they are low in carbohydrates and sugar compared to other fruits. About 10 raspberries typically contain 2.3 grams of carbs and 1.2 grams of fiber. They are also a good source of antioxidants and contain high amounts of vitamin K and manganese.

Blackberries

Blackberries are another low-carb and low-glycemic fruit. A cup of blackberries typically contains 13.8 grams of carbohydrates and 7.6 grams of fiber. They are packed with vitamin C and other essential nutrients, including vitamin K and manganese, which support the immune system.

In addition to the fruits mentioned above, peaches, cantaloupe melon, and star fruit are also considered keto-friendly options. It is important to note that while these fruits are generally low in carbs, portion control is crucial to staying within the limits of a keto diet.

Keto-friendly vegetables

A ketogenic diet is a high-fat, low-carb diet that shares similarities with Atkins and low-carb diets. The keto diet 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 burns fat for energy instead of carbohydrates.

When following a ketogenic diet, it is important to eat plenty of non-starchy vegetables that are low in starch and sugar. Here is a list of keto-friendly vegetables that are low in carbohydrates:

• Celery
• Zucchini
• Mushrooms
• Romaine lettuce
• Radishes
• Cucumber
• Spinach
• Arugula
• Asparagus
• Tomatoes
• Kale
• Bell peppers
• Cauliflower
• Eggplant
• Broccoli
• Cabbage
• Green beans
• Brussels sprouts
• Avocados
• Olives

It is best to avoid starchy vegetables like corn, potatoes, sweet potatoes, and parsnips when following a keto diet. These vegetables are high in starch and carbohydrates, which can make it more challenging to reach ketosis.

Keto-friendly beverages

When following a ketogenic diet, it is important to limit your intake of high-carb drinks, just like high-carb foods. Sugar is found in a wide variety of beverages, including juice, soda, iced tea, and coffee drinks.

Water

Water is the best choice for hydration and should be consumed throughout the day. Carbonated water can also be a great soda replacement.

Unsweetened coffee

Try using heavy cream to add flavor to your cup of coffee.

Unsweetened tea

Green tea is a delicious and healthy option. Black tea is also keto-friendly and can be flavoured with heavy cream.

Plant-based milk

Unsweetened almond and coconut milk are keto-friendly.

Sparkling water

Sparkling water can be flavoured but is generally free of sugar or sweeteners.

Alcohol

Liquors like vodka, whiskey, gin, scotch, rum, and tequila are good choices on the keto diet when enjoyed on their own.

Diet soda

Diet sodas are technically keto, but they may not be the best choice due to the use of artificial sweeteners. Instead, opt for sodas sweetened with natural zero-calorie sweeteners like stevia or erythritol.

Keto-friendly snacks

The keto diet is a high-fat, low-carb diet that can help with weight loss and blood sugar control. While on the keto diet, it is important to monitor your intake of carbs, which are usually restricted to 20-50 grams per day.

• Nuts and seeds: Examples include macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts, and flaxseeds.
• Nut butters: Natural nut butters such as peanut, almond, and sesame butter are great options. Avoid those with added sugar.
• Cheese: Full-fat, unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella.
• Eggs: Pastured, organic, or conventional eggs are good options. You can have them hard-boiled or as an omelette.
• Avocados: Avocados are rich in healthy fats and dietary fiber. Enjoy them as guacamole or add them to salads and sandwiches.
• Olives: Olives are high in fat and low in protein. They can be enjoyed plain or stuffed with feta or gorgonzola cheese.
• Greek yogurt: Plain, full-fat Greek yogurt is a good source of protein and fat. You can add nut butter and cocoa powder to it for extra flavour.
• Meat and poultry: Beef, chicken, turkey, and pork are good sources of protein.
• Fatty fish: Salmon, sardines, trout, tuna, and mackerel are nutritious and keto-friendly.
• Dark chocolate and cocoa powder: Choose dark chocolate with a minimum of 70% cocoa solids.
• Low-carb veggies: Green veggies, tomatoes, onions, peppers, mushrooms, and cauliflower are some keto-friendly options.
• Bone broth: Bone broths are cooked longer and have more protein than traditional broths. You can add coconut oil, butter, or ghee to boost the fat content.
• Fermented vegetables: Fermented veggies like pickles provide healthy bacteria and are linked to improved digestive function.
• Berries: Raspberries, strawberries, and blueberries are relatively low in carbs and provide fiber and antioxidants. Enjoy them in moderation.
• Zucchini chips: Thinly sliced zucchini baked or air-fried until crispy.
• Deviled eggs: Traditional deviled eggs made with mayonnaise, mustard, vinegar, and a dash of salt and pepper. You can also add cream cheese for extra flavour and fat content.
• Keto cookies and desserts: There are many keto-friendly cookie and dessert recipes available online, such as keto chocolate chip cookies, keto peanut butter cups, and keto ice cream.

Frequently asked questions