Best Sugar Substitutes For A Keto Diet

The keto diet is a low-carb, high-fat, moderate-protein diet that promotes a metabolic state called ketosis, where the body burns fat for fuel instead of carbohydrates. To maintain ketosis, it is crucial to limit sugar consumption, which can be challenging when it comes to sweetening beverages, baked goods, sauces, and dressings. However, there are keto-friendly sweeteners available that can help satisfy your sweet tooth without kicking you out of ketosis. Here is a list of some of the best keto-friendly sweeteners:

- Stevia: A natural sweetener derived from the Stevia rebaudiana plant, stevia is considered a nonnutritive sweetener, containing little to no calories or carbs. It is 200-400 times sweeter than regular sugar, so a little goes a long way. Stevia has been shown to have a positive impact on blood sugar levels and may even help lower blood pressure.

- Monk Fruit: Monk fruit is a natural sweetener extracted from a plant native to Southeast Asia. It is 100-250 times sweeter than sugar, contains no calories or carbs, and does not spike blood sugar. Monk fruit is also rich in antioxidants known as mogrosides, which provide additional health benefits.

- Erythritol: Erythritol is a sugar alcohol that has a similar structure to sugar but is only partially digested by the body. It contains 0.24 calories per gram, which is significantly lower than table sugar at 4 calories per gram. Erythritol has no impact on blood sugar levels and may even help reduce the risk of dental plaque and cavities.

- Xylitol: Xylitol is another sugar alcohol that is as sweet as table sugar but contains two-thirds of the calories. It is often used in sugar-free mints and gum and may have positive effects on oral hygiene. However, consuming too much xylitol can lead to stomach discomfort and laxative effects.

- Sucralose: Sucralose is a zero-calorie artificial sweetener that is 400-700 times sweeter than sugar. It does not have the bitter taste associated with other artificial sweeteners and is heat stable, making it suitable for baking. However, there are concerns about its potential impact on the gut biome and the possibility of toxic compound formation at high temperatures.

Stevia is a natural sweetener that is 200-400 times sweeter than sugar

Stevia: A Natural Sweetener

Benefits of Stevia

Stevia is a non-nutritive sweetener, meaning it has no carbohydrates, calories, or artificial ingredients. It is also calorie- and carb-free, making it a great option for people on low-calorie or low-carb diets, such as the keto diet.

Stevia has also been shown to have health benefits. It can help lower blood sugar levels, making it a good option for people with diabetes. It may also aid in weight loss by helping to reduce calorie intake and increase feelings of fullness. Additionally, animal studies have shown that stevia can improve insulin sensitivity and reduce the risk of heart disease.

Downsides of Stevia

One of the biggest problems with stevia is its bitter aftertaste. This can be off-putting to some people and may affect the taste of baked goods. Stevia is also highly refined and may negatively impact gut bacteria. It is considered an intense sweetener, and some researchers believe that intense sweeteners may increase cravings for sweet foods.

Using Stevia

Stevia is available in both liquid and powdered forms and can be used to sweeten drinks, baked goods, and other foods. However, because it is much sweeter than sugar, recipes require less stevia to achieve the same level of sweetness. For example, you would only need 1 teaspoon of powdered stevia to replace 1 cup of sugar.

Stevia-based sugar equivalents are also available, which contain fillers like maltodextrin but have the same volume and sweetening power as sugar. These products can be used as a 1:1 replacement in baking and cooking.

Stevia Brands

Some popular brands of stevia include SweetLeaf, Truvia, Pure Via, Stevia In The Raw, SPLENDA Naturals Stevia Sweetener, SweetLeaf, and Enliten. These products are widely available in supermarkets and natural food stores.

Monk fruit is a natural sweetener that is 100-250 times sweeter than sugar

Monk fruit sweetener is created by removing the seeds and skin of the fruit, crushing it to collect the juice, and then drying the juice into a concentrated powder. This process results in a natural, zero-calorie sweetener that is significantly sweeter than regular sugar. The intense sweetness of monk fruit comes from unique antioxidants called mogrosides, which comprise more than 30% of the product.

Monk fruit sweetener is often mixed with other natural products, such as inulin or erythritol, to reduce its intensity of sweetness. It can be used as a standalone sweetener, an ingredient in food and drinks, a flavor enhancer, or a component of sweetener blends. This versatility makes it a great sugar alternative for people following a keto diet or looking to reduce their sugar intake.

In addition to its sweetness, monk fruit sweetener may offer potential health benefits due to the antioxidant and anti-inflammatory properties of mogrosides. Animal and test-tube studies suggest that monk fruit extract may have anticancer and anti-diabetes properties. However, more human research is needed to confirm these benefits.

Overall, monk fruit sweetener is a natural, safe, and healthy alternative to sugar. It is widely available in granular and liquid forms, making it easy to incorporate into various recipes and beverages.

Erythritol is a sugar alcohol that is 60-80% as sweet as sugar

Erythritol is a sugar alcohol commonly used as a low-calorie sweetener. It is about 60-80% as sweet as regular sugar but contains only 5% of the calories, with 0.24 calories per gram compared to sugar's four. It is commonly found in fruits such as grapes and melons and fermented foods such as wine, beer, and cheese. Erythritol is also made through the fermentation of corn or cornstarch by a type of yeast.

Erythritol is popular because it is low in calories and tastes and feels almost identical to table sugar. It is a common replacement for sugar in low-calorie and low-sugar products and is often used to "bulk up" other artificial sweeteners. Erythritol is also added to sugar substitutes marketed as "natural" alternatives to sugar, such as stevia and monk fruit sweeteners. It is commonly found in sugar-free varieties of ice cream, candy, gum, cookies, cakes, protein bars, and fruit spreads.

Erythritol is also beneficial for dental health. The FDA states that erythritol is good for oral health because it slows the growth of bacteria in the mouth and decreases the acid that the bacteria produce. This can help prevent cavities and tooth decay.

However, there is increasing scientific evidence that erythritol and other artificial sweeteners can be bad for your health. A 2023 study showed that erythritol may be associated with an increased risk of heart attack, stroke, and even death. Erythritol can also cause mild to severe digestive issues if consumed in large amounts, including bloating, cramping, excess gas, and diarrhea.

Xylitol is a sugar alcohol that is as sweet as sugar

Xylitol has a glycemic index of 7, compared to 100 for glucose and 65 for sucrose. It is not a zero-calorie sweetener, but it has 60% fewer calories than regular sugar. It is produced commercially from the fibrous, woody parts of corn cobs or birch trees through a multi-step chemical extraction process. The result is a granular crystal that tastes like sugar but is not 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. It is also toxic to dogs.

Sucralose is an artificial sweetener that is 400-700 times sweeter than sugar

Sucralose is an artificial sweetener and sugar substitute. It is produced by chlorination of sucrose, selectively replacing three of the hydroxy groups with chlorine atoms. This process makes it 400-700 times sweeter than sugar.

Sucralose is not metabolised by the body and passes through undigested, meaning it provides very little food energy. It is also known as Splenda, the most common sucralose-based sweetener on the market. It is popular because it lacks the bitter taste found in many other artificial sweeteners.

Splenda contains maltodextrin and dextrose, two carbohydrates that supply about 3 calories and 1 gram of carbohydrates in each packet. It can be substituted for sugar in a 1:1 ratio for most recipes. However, pure sucralose is much sweeter than regular sugar, so only a tiny amount is needed in place of sugar.

Unlike sugar, sucralose maintains its granular structure when baked at high temperatures. It is stable when stored under normal conditions of temperature, pressure and humidity. However, it may break down when stored at elevated temperatures, releasing carbon dioxide, carbon monoxide and minor amounts of hydrogen chloride.

Sucralose has been accepted as safe by several food safety regulatory bodies worldwide, including the US Food and Drug Administration (FDA) and the European Union's Scientific Committee on Food. However, there are concerns about the formation of dioxins when heated above 120°C, which could lead to the production of chlorinated organic compounds.

While sucralose itself is calorie-free, the bulking agents in Splenda mean it contains a small number of calories and carbohydrates. However, the amount is so minimal that it is not typically tracked.

Some studies have found that sucralose could produce harmful compounds when exposed to high temperatures. It may also reduce insulin sensitivity and increase blood sugar and insulin levels. However, most studies suggest that it has little to no effect on blood sugar or insulin levels.

Frequently asked questions