Best Sweeteners For Keto: Natural Vs Artificial

The keto diet is a low-carb, high-fat diet that aims to put the body into a metabolic state called ketosis, where fat is burned for energy instead of carbohydrates. As a result, those on the keto diet must limit their intake of high-carb foods and sugar.

So, what sweeteners can you use on a keto diet? Natural sweeteners such as stevia, monk fruit, erythritol, and yacon syrup are good options as they have little to no impact on blood sugar levels and are low in calories and net carbs. For example, stevia is around 200-400 times sweeter than table sugar and has zero calories, making it a popular choice for people with diabetes and those on low-carb diets.

On the other hand, artificial sweeteners such as sucralose, xylitol, and aspartame are best avoided. While they are zero-calorie and much sweeter than sugar, there are concerns about their impact on health. For instance, sucralose may negatively affect the gut biome and break down into toxic compounds when exposed to high temperatures. Similarly, aspartame has been mired in controversy over the years, with some studies linking it to brain damage and other health issues.

In conclusion, natural sweeteners like stevia and monk fruit are the best options for those on the keto diet as they have minimal impact on blood sugar and are free from additives and chemicals.

Natural sweeteners like stevia, monk fruit, and yacon syrup are keto-friendly

Stevia is a non-nutritive sweetener, meaning it contains zero calories, carbohydrates, or other nutrients, making it an excellent choice for anyone following a keto diet. It is derived from the Stevia rebaudiana plant and is 200-400 times sweeter than table sugar. It is available in liquid or powder form and can be used in beverages and baking. However, it may have a slightly bitter aftertaste, and a little goes a long way, so use it sparingly.

Monk fruit, also known as "luo han guo," is another natural sweetener that has been used in traditional Chinese medicine for centuries. It contains zero calories, zero carbs, and does not appear to raise blood sugar or insulin levels. It is 100-250 times sweeter than table sugar and is rich in antioxidants known as mogrosides, which give it its sweetness. Monk fruit can be used in salad dressings, drinks, and baked goods as it is heat stable. However, it can be expensive, and there are no long-term studies on its effects.

Yacon syrup is made from the roots of the yacon plant, native to South America. It is an abundant source of fructooligosaccharides (FOS), a type of fiber that the body cannot digest, resulting in fewer calories than table sugar. Yacon syrup may also have positive effects on insulin resistance and weight loss. However, it cannot be used for cooking or baking as high temperatures will break down the FOS.

While these natural sweeteners are keto-friendly, it is important to remember that any sweet taste, whether from sugar or a sweetener, can activate the same reward pathways in the brain and contribute to continued sugar cravings and addictions. Therefore, it is best to use these sweeteners in moderation and as a way to adjust your tastes to a low-carb diet rather than relying on them regularly.

Erythritol is a sugar alcohol that's keto-approved

Erythritol has zero calories and is about 60% to 80% as sweet as table sugar. The FDA considers it safe, and it does not cause blood sugar spikes or promote tooth decay. It takes the body longer to absorb and break down sugar alcohol than table sugar. Erythritol may be a better option than other sugar alcohols as it might cause fewer problems.

You can use erythritol as a substitute for table sugar in beverages and several recipes. However, it has a cooling effect on the tongue, which might be unpleasant in large doses. You might want to avoid using it in recipes for baked goods as a result.

Erythritol is regularly used in keto recipes because it’s been shown not to impact blood glucose or increase insulin. Plus, it doesn’t have a laxative effect like other sugar alcohols. It is only 70% as sweet as sugar and has zero calories. However, there is a somewhat minty cool aftertaste to it. Blending it with other sweeteners can lessen the undesirable taste.

Since the digestive system can’t break it down, the carbohydrates in erythritol have no impact but, this may have a negative side effect where the body considers it a harmful substance. And if that happens, the body may trigger inflammation.

Xylitol is a sugar alcohol that's not recommended for keto

Xylitol is a sugar alcohol commonly found in sugar-free products like chewing gum, candies, and mints. It is as sweet as regular sugar but contains fewer calories and carbohydrates. While xylitol is suitable for a keto diet in small amounts, it is not recommended in large doses due to its potential digestive side effects.

Xylitol and other sugar alcohols have a minimal impact on blood sugar and insulin levels. They are often used as sweeteners by individuals following a keto diet because they provide the taste and texture of sugar without the same caloric content and blood sugar effects.

However, one of the drawbacks of xylitol is that it can cause digestive issues such as diarrhoea, bloating, and gas. These side effects can occur even in relatively small amounts, and individuals with irritable bowel syndrome (IBS) may be particularly sensitive to xylitol and other sugar alcohols.

In addition, xylitol is highly toxic to dogs and can cause severe health issues, including liver failure, even in small doses. Therefore, it is essential to keep xylitol out of the reach of pets.

While xylitol can be a suitable sweetener for a keto diet in small amounts, it is important to be aware of its potential side effects and toxicity to dogs. Other keto-friendly sweeteners include stevia, erythritol, monk fruit, and yacon syrup, which may be better alternatives for those sensitive to xylitol or concerned about its potential health risks.

Sucralose is an artificial sweetener that may not be suitable for baking

Sucralose is an artificial sweetener that is generally considered safe when consumed in moderation. It is a zero-calorie sweetener, about 600 times sweeter than sugar, and is often used as a sugar substitute in cooking and baking. However, some studies have questioned its safety, particularly when exposed to high temperatures.

Splenda, the most common sucralose-based product, contains dextrose and maltodextrin, which contribute to a small number of calories and carbohydrates. While Splenda is considered heat-resistant, studies have found that heating sucralose with glycerol, a compound found in fat molecules, can produce harmful chloropropanols, which may increase cancer risk. Another study, funded by the manufacturers of Splenda, reported that sucralose does not form these compounds when heated and is safe for cooking and baking.

Given the conflicting evidence, some people may prefer to use other sweeteners when baking at temperatures above 350°F (175°C). While sucralose is generally recognized as safe by health authorities, such as the Food and Drug Administration (FDA), the long-term health effects of consuming it are still unclear.

Avoid natural sweeteners like honey, coconut sugar, and maple syrup on keto

Honey, coconut sugar, and maple syrup are natural sweeteners that you should avoid when on a keto diet. They are high in carbs and can interrupt ketosis and negatively affect weight loss.

Honey

Honey is a natural sweetener that is high in antioxidants and other nutrients, making it a healthier alternative to table sugar. However, it contains a high amount of sugar and carbs, which can kick you out of ketosis.

Coconut Sugar

Coconut sugar is made from the sap of the coconut palm and is absorbed more slowly than regular sugar. However, it has a high fructose content, which can contribute to impaired blood sugar control. It also contains a high number of net carbs, making it unsuitable for a keto diet.

Maple Syrup

Maple syrup is a natural sweetener that contains large amounts of sugar and carbs. It is not suitable for a keto diet as it can interrupt ketosis and affect weight loss.

Other natural sweeteners to avoid on keto

• Dates
• Agave nectar
• Maltodextrin

Best keto-friendly sweeteners

To maintain ketosis, it is essential to choose low-carb sweeteners. Some of the best keto-friendly sweeteners include:

• Monk fruit
• Stevia
• Erythritol
• Xylitol
• Sucralose
• Yacon syrup

Frequently asked questions