Best Sugars For Keto: Natural Sweeteners For Low-Carb Diets

The keto diet is a low-carb, high-fat diet that can be challenging to maintain due to the restricted consumption of sugar. However, there are several keto-friendly sweeteners available that can add flavour to your favourite beverages and baked goods without interfering with ketosis. These include natural sweeteners such as monk fruit, stevia, erythritol, yacon syrup and chicory root, as well as artificial sweeteners like sucralose. Monk fruit, stevia and erythritol are widely regarded as the best keto sweeteners as they have minimal impact on blood sugar and insulin levels, contain few to no calories and are generally well-tolerated by the gut.

Natural vs artificial sweeteners

Artificial sweeteners are synthetic sugar substitutes. These are chemically made substances that mimic sugar. Common artificial sweeteners include aspartame, saccharine, and sucralose. These are zero-calorie sweeteners and are often found in "sugar-free" products. They are also used in lower-calorie desserts and other foods. Artificial sweeteners are much sweeter than real sugar and can change your tolerance for sweetness.

Natural sweeteners include honey, agave nectar, maple syrup, and other forms of sugar that are considered more natural or unprocessed than table sugar. These natural sweeteners are still considered added sugars and may undergo some processing before being sold. Natural sweeteners are broken down into glucose and fructose during digestion, and there is no scientific evidence that they are any better than table sugar.

Both artificial and natural sweeteners are considered empty calories and can impact your waistline and health. While artificial sweeteners provide no calories, they can change your taste preferences and make you more tolerant of sweet things. Natural sweeteners, on the other hand, provide calories that can be stored as fat if not used as energy.

When it comes to keto-friendly sweeteners, natural sweeteners like stevia, monk fruit, and erythritol are often recommended. These sweeteners are derived from plants and are considered nonnutritive, meaning they contain little to no calories or carbs. They also do not raise blood sugar levels. However, it's important to note that even these natural sweeteners should be consumed in moderation as part of a healthy and balanced keto diet.

Monk fruit

When buying monk fruit products, it is important to read the labels carefully as some products are blended with other sugars or sugar substitutes, which can alter the calorie and carb content. Pure monk fruit extract contains no calories and no carbs, making it a great option for a ketogenic diet. However, some monk fruit sweeteners may contain additives that are not keto-friendly, so checking the ingredients list is essential.

Overall, monk fruit is a safe and delicious option for those looking for a keto-friendly sweetener. Its intense sweetness and lack of calories and carbs make it a great substitute for sugar, and its versatility means it can be used in a variety of dishes and beverages.

Stevia

Some people may experience a slight aftertaste from stevia, but overall, it is a popular choice for those following a keto diet as it does not impact blood glucose levels and helps satisfy sweet cravings.

Erythritol

While erythritol is generally considered safe, there is some evidence that it may be associated with an increased risk of heart attack, stroke, and even death. It can also cause mild to severe digestive issues if consumed in large amounts, including bloating, cramping, excess gas, and diarrhea.

Xylitol

However, one potential downside of xylitol is that it can cause digestive issues when consumed in high doses. It can pull water into the intestine or be fermented by gut bacteria, leading to gas, bloating, and diarrhea.

Frequently asked questions