Best Sugars For Keto: Natural Sweeteners To Try

There are many sugar substitutes that can be used on a keto diet. These include stevia, sucralose, erythritol, xylitol, monk fruit, and yacon syrup. However, there is no one-size-fits-all answer to which is the best sweetener for keto as different sweeteners work for different people.

Some popular keto-friendly sweeteners include:

- Erythritol: This 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. Erythritol is not completely calorie-free but has very few calories compared to table sugar.

- Xylitol: This is another sugar alcohol that is naturally found in some fruits and vegetables. Xylitol has a similar sweetness to regular sugar but contains fewer calories.

- Stevia: This is a non-nutritive sweetener that is derived from the stevia rebaudiana plant and is 30-150 times sweeter than sugar. It has zero calories, carbohydrates or other nutrients, which is ideal for a keto diet.

- Monk fruit: This is a natural sweetener that is extracted from the monk fruit plant, native to Southeast Asia. It has zero calories, carbs and doesn't appear to raise blood sugar or insulin levels.

- Allulose: This is a relatively new sweetener that is a monosaccharide, which means it is a sugar that our bodies don't treat like a sugar or a carb. It is largely excreted without affecting blood glucose levels.

When choosing a keto-friendly sweetener, it is important to consider factors such as taste, digestive tolerance, impact on blood sugar levels, and price. Some people may also prefer natural sweeteners over artificial ones.

Erythritol

However, erythritol may be associated with some adverse side effects. Some research suggests that erythritol and other artificial sweeteners can be bad for your health and may be worse for you than table sugar. For example, recent research shows that erythritol may be associated with an increased risk of heart attack, stroke, and even death. It may also be linked to the development of blood clots. In addition, erythritol can cause mild to severe digestive issues if consumed in large amounts.

Xylitol

However, excessive xylitol consumption may lead to digestive side effects such as bloating and diarrhoea. It has also been associated with digestive problems when used in high doses, so scale back your intake if you notice any adverse effects.

Stevia

However, it is important to note that stevia may lower blood pressure, which could be dangerous for those taking blood pressure medication. It may also cause side effects such as bloating, dizziness, nausea, and numbness.

When purchasing stevia, look for a product that contains pure leaf stevia extract and no fillers such as corn sugar, inulin fibre, molasses, or cane sugar. Some liquid extracts are also highly processed, so it is important to choose wisely.

Monk fruit

The compounds that give monk fruit extract its sweetness are called mogrosides, which consist of a backbone structure called mogrol with glucose units (glycosides) attached to it. The main mogroside in monk fruit sweeteners is mogroside V. Mogrosides are not absorbed in the upper gastrointestinal tract, so they do not provide calories. When mogrosides reach the colon, gut microbes cleave off the glucose molecules and use them as an energy source.

Allulose

However, large amounts of allulose can cause serious gastrointestinal distress for some people. It can also be pricey as it is found naturally only in small amounts and it takes some processing.

Frequently asked questions