Keto Sugar: What's In This Sweetener?

The ketogenic diet is a low-carb, moderate-protein, high-fat diet. This means that sugar, a carbohydrate, must be cut out of your diet to stay within your carb limit. However, there are sugar-free alternatives to traditional sugar that can be consumed on a ketogenic diet, such as monk fruit, allulose, stevia, and erythritol.

Natural vs. artificial keto sweeteners

The ketogenic diet is a low-carb, moderate-protein, high-fat diet. This means that sugar, a carbohydrate, must be cut out of the diet to stay within the carb limit. However, there are natural and artificial keto-friendly sweeteners that can be used as substitutes for sugar.

Natural Sweeteners

Natural sweeteners that can be used on a keto diet include monk fruit, stevia, yacon syrup, and allulose. Monk fruit, also known as "luo han guo" or Siraitia grosvenorii, is a fruit native to China that is 100-250 times sweeter than sugar. It has been used in China for centuries and was recognised as safe by the FDA in 2010. Monk fruit contains no calories or carbs, so it will not raise blood sugar levels, making it suitable for a keto diet.

Stevia is another natural sweetener derived from the Stevia rebaudiana plant, which grows in South America. It is considered a nonnutritive sweetener, meaning it contains little to no calories or carbs. It is also much sweeter than regular sugar, so less stevia is required to achieve the same level of sweetness. Animal and human studies have shown that stevia may help lower blood sugar levels.

Yacon syrup is made from the roots of the yacon plant, a tuber widely grown in South America. It is rich in fructooligosaccharides (FOS), a type of soluble fibre that the body cannot digest, meaning it contains fewer calories than table sugar. Human and animal studies have found that yacon syrup may help lower blood sugar and insulin levels. However, cooking with yacon syrup is not recommended as FOS can break down when exposed to high temperatures.

Allulose is a new natural keto sweetener that is neither a sugar alcohol nor an extract. It is a rare type of sugar that the body cannot absorb, so it has a glycemic index of 0 and 0 net carbs, making it suitable for keto and low-carb diets. Allulose tastes and behaves like sugar, so it is a good option for cooking and baking.

Artificial Sweeteners

Artificial sweeteners that can be used on a keto diet include sucralose and xylitol. Sucralose is an artificial sweetener that is not metabolised, meaning it passes through the body undigested and does not provide calories or carbs. Splenda is the most common sucralose-based sweetener on the market and is popular because it lacks the bitter taste found in many other artificial sweeteners. However, some studies have found that sucralose could produce harmful compounds when exposed to high temperatures, so it may not be suitable for baking.

Xylitol is a type of sweetener known as a sugar alcohol. It is often found in sugar-free mints and gum as it has the potential to positively impact oral hygiene. Xylitol tastes and looks similar to table sugar but contains no carbohydrates. However, consuming excessive amounts of xylitol can lead to laxative effects and stomach discomfort.

While there are both natural and artificial sweeteners that can be used on a keto diet, it is important to read labels and be mindful of potential side effects. Natural sweeteners may be a better option for some people as they are found in nature and have been used for centuries, whereas artificial sweeteners are created in a lab and may have potential health concerns.

The impact of keto sweeteners on health

Keto sweeteners are sugar substitutes that can be used in place of regular sugar in a ketogenic diet. They are usually low-carb or carb-free and help people following a keto diet to maintain their state of ketosis.

The benefits of keto sweeteners

Keto sweeteners have little to no impact on blood sugar or insulin levels, which is essential for people following a keto diet. They can be used in baked goods, sauces, beverages, and other recipes without affecting ketosis. Some keto sweeteners may even have additional health benefits, such as lowering blood sugar and insulin levels, preventing dental cavities, and improving gut health.

Potential downsides of keto sweeteners

One potential downside of keto sweeteners is that they can promote sugar cravings for some people. Additionally, some people may experience digestive issues such as bloating, gas, and diarrhea when consuming certain keto sweeteners, especially in large amounts. There is also limited long-term research on the health effects of some newer keto sweeteners.

Examples of keto sweeteners

Some popular keto-friendly sweeteners include stevia, erythritol, monk fruit, sucralose, xylitol, and yacon syrup. These sweeteners vary in terms of sweetness and calorie content, but they are generally recognised as safe and suitable for a ketogenic diet.

Overall, keto sweeteners can be a helpful tool for people following a ketogenic diet, allowing them to satisfy their sweet tooth without compromising their state of ketosis. However, it is important to choose keto sweeteners wisely and consume them in moderation, as some may have potential health risks or undesirable side effects.

How to use keto sweeteners in recipes

Keto-friendly sweeteners are a great way to add a touch of sweetness to your recipes without compromising your ketogenic diet. Here are some tips on how to use them effectively:

• Stevia: Stevia is a natural sweetener derived from the Stevia rebaudiana plant. It is 200-400 times sweeter than regular sugar, so a little goes a long way. Stevia works well in coffee, tea, and other beverages. It can also be used in baking, but it may have a bitter aftertaste, so consider blending it with other sweeteners. When substituting stevia for sugar in a recipe, use 1 teaspoon of powdered stevia for every cup of sugar.
• Monk Fruit: Monk fruit is a natural sweetener extracted from a plant native to China. It is 100-250 times sweeter than sugar and contains no calories. Monk fruit can be used in a variety of recipes, including salad dressings, baked goods, and drinks. It is often blended with other sweeteners like erythritol to improve its cooking properties.
• Erythritol: Erythritol is a sugar alcohol that occurs naturally in some fruits and fermented foods. It is about 70-80% as sweet as sugar and contains virtually no calories. Erythritol is a versatile sweetener that can be used in baking, cooking, and sweetening beverages. It has a cooling effect on the tongue, so some people may prefer to use it in smaller amounts. Substitute 1 1/3 cups of erythritol for each cup of sugar.
• Xylitol: Xylitol is another sugar alcohol that is as sweet as sugar but with fewer calories. It can be used to sweeten coffee, tea, smoothies, and baked goods. Xylitol tends to absorb moisture, so you may need to add a bit of extra liquid to your recipe. Xylitol can be substituted in a 1:1 ratio for sugar. However, it has been associated with digestive problems when used in high doses, so use it in moderation.
• Yacon Syrup: Yacon syrup is made from the roots of the yacon plant, native to South America. It contains half the calories of sugar and is rich in fructooligosaccharides, a type of soluble fiber. Yacon syrup works well as a sweetener in coffee, tea, and salad dressings. However, it is not recommended for cooking or baking, as high temperatures can break down the fructooligosaccharides. Substitute yacon syrup in a 1:1 ratio for other liquid sweeteners.
• Other Options: In addition to the sweeteners mentioned above, there are several other keto-friendly options, including allulose, inulin-based sweeteners, and sugar alcohols like maltitol. These sweeteners vary in sweetness and calorie content, so be sure to read the labels and adjust your recipes accordingly.

When using keto sweeteners in recipes, it's important to remember that a little goes a long way. These sweeteners are much sweeter than regular sugar, so you'll need to use smaller amounts. Experiment with different sweeteners and blends to find the ones that work best for your taste preferences and specific recipes. Always monitor your blood sugar levels and overall health when incorporating new sweeteners into your diet.

The best keto-friendly 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. It is much sweeter than regular sugar, so recipes require less stevia to achieve the same flavour. It is available in both liquid and powdered form and can be used to sweeten everything from drinks to desserts.

Erythritol

Erythritol is a type of sugar alcohol – a class of naturally occurring compound that stimulates the sweet taste receptors on your tongue. It is about 80% as sweet as regular sugar, yet it contains only 5% of the calories (0.2 calories per gram). Erythritol has been shown to help lower blood sugar levels. It is used in both baking and cooking and can be substituted for sugar in a wide variety of recipes. However, it tends to have a cooling mouthfeel and doesn't dissolve as well as sugar, which can leave foods with 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 are antioxidants that account for much of the fruit's sweetness. Monk fruit extract contains no calories or carbs, making it a great option for a ketogenic diet. It can be used anywhere you would use regular sugar.

Yacon Syrup

Yacon syrup comes from the roots of the yacon plant, a tuber widely grown in South America. The syrup is rich in fructooligosaccharides (FOS), a type of soluble fibre that the body is unable to digest. It also contains several simple sugars, including sucrose, fructose, and glucose. Yacon syrup contains about half the calories of regular sugar and studies show that it may help lower blood sugar and insulin levels. It is best used as a sweetener in place of sugar in coffee, tea, cereal, or salad dressings. However, cooking with yacon syrup is not recommended as the FOS can break down when exposed to high temperatures.

The worst keto sweeteners

When it comes to keto-friendly sweeteners, it's important to choose options that won't kick you out of ketosis. While there are many suitable sweeteners for a ketogenic diet, some should be avoided as they are high in carbs and can increase blood sugar levels. Here's a list of sweeteners to avoid when following a keto diet:

Maltodextrin

Maltodextrin is a highly processed sweetener derived from starchy plants like rice, corn, or wheat. It contains a similar amount of calories and carbs as regular sugar. It can also increase blood sugar levels and interrupt ketosis.

Honey

Although high-quality honey contains antioxidants and nutrients, making it a healthier choice than refined sugar, it is still high in calories and carbs. As a result, honey may not be suitable for a keto diet as it can hinder your body's ability to stay in ketosis.

Coconut Sugar

Coconut sugar is made from the sap of the coconut palm. While it is absorbed more slowly than regular sugar, it has a high fructose content. This can contribute to impaired blood sugar control and is, therefore, not ideal for keto.

Maple Syrup

Maple syrup is a natural sweetener that contains micronutrients like manganese and zinc. However, it is also high in sugar and carbs, making it unsuitable for a keto diet as it can affect blood sugar levels.

Agave Nectar

Agave nectar is a popular sweetener derived from the agave plant. It is approximately 80% fructose, which can decrease your body's sensitivity to insulin. This can contribute to metabolic syndrome and make it challenging for your body to regulate blood sugar levels effectively.

Dates

Dates are a dried fruit often used to sweeten desserts. While they provide some fibre, vitamins, and minerals, they also contain a significant amount of carbs. As a result, dates are not a suitable choice for a keto diet as they can quickly push you over your daily carb limit.

It's important to note that while these sweeteners should be avoided on keto, they may be suitable in moderation for other diets or those with different health goals. Additionally, some people may choose to avoid artificial sweeteners altogether, even on keto, as they can maintain or even increase sugar cravings.

Frequently asked questions