Best Sugar Alternatives For A Safe Keto Diet

The ketogenic diet is a low-carb, high-fat diet that aims to put the body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates. This involves cutting back on high-carb foods and reducing sugar consumption, which can make it challenging to sweeten foods and drinks. However, there are several keto-friendly sugar substitutes available that can help satisfy sweet cravings without impacting blood sugar levels or kicking you out of ketosis.

When choosing a keto-friendly sweetener, look for one that has little to no impact on blood sugar levels, is low in calories and net carbs, has undergone rigorous safety testing, and produces no adverse side effects. Some of the most popular keto-friendly sweeteners include stevia, erythritol, monk fruit, xylitol, and allulose. These sweeteners vary in sweetness and can be used in different forms, such as liquid, powdered, or granulated. It's important to check the labels and avoid products with added fillers or sweeteners like dextrose or maltodextrin.

While these sugar substitutes can be helpful for those following a ketogenic diet, it's important to use them in moderation and be cautious of potential side effects, such as digestive issues or an increased risk of heart problems. Additionally, it's worth noting that the long-term impacts of some of these sweeteners are still unknown, and more research is needed.

Erythritol: a sugar alcohol found in some fruits and fermented foods, with minimal impact on blood glucose or insulin levels

Erythritol is a sugar alcohol, or polyol, that occurs naturally in some fruits, such as grapes and watermelon, and fermented foods like cheese and soy sauce. It is a keto-friendly sweetener that has several benefits:

• It has minimal impact on blood glucose or insulin levels.
• It is virtually calorie-free, with only 0.24 calories per gram compared to 4 calories per gram of table sugar.
• It has a zero glycemic index, meaning it does not spike insulin levels.
• It does not cause digestive discomfort like other sugar alcohols because it is absorbed directly into the bloodstream before reaching the colon.
• It is about 60-80% as sweet as regular sugar, so it can be used as a substitute in a variety of recipes.
• It may help reduce dental plaque and cavities.
• It can be used in both baking and cooking, and some sources say it works well in baked goods.

However, there are a few potential drawbacks to erythritol:

• It may cause a cooling sensation on the tongue due to its smaller molecular weight.
• It does not dissolve as well as sugar and can leave foods with a slightly gritty texture.
• It may crystallize in sauces, frostings, etc., resulting in a crunchy, gritty texture.
• It could cause bloating, gas, and diarrhea in some people, although this is less likely compared to other sugar alcohols.

Stevia: a sweetener derived from the Stevia rebaudiana plant, with zero calories and no impact on blood sugar

Stevia: The Natural, Zero-Calorie Sweetener

Stevia is a natural, zero-calorie sweetener derived from the Stevia rebaudiana plant, native to South America. With its sweet-tasting leaves, it has been used for centuries as a sweetener and herbal supplement, and is around 200-400 times sweeter than sugar.

Benefits

Stevia is a non-nutritive sweetener, meaning it has no carbohydrates, calories, or artificial ingredients. This makes it an excellent sugar substitute for those on low-calorie or ketogenic diets, or seeking to manage their weight. It is also a good option for people with diabetes, as it can help maintain healthy blood sugar levels without adding carbohydrates to their diet.

Where to Buy

Stevia is widely available in supermarkets and health food stores, in both powder and liquid forms. Branded products include SweetLeaf, Truvia, Pure Via, and Stevia in the Raw.

How to Use

Stevia can be used in a variety of ways, from sweetening hot drinks to baking and cooking. However, it can be tricky to bake with as it doesn't have the same chemical makeup as sugar, so cakes and breads may not achieve the right texture. It is also very sweet, so only a small amount is needed.

Side Effects and Risks

Stevia has been linked to some side effects, including nausea, bloating, low blood pressure, and hormone disruption. It may also act as a diuretic, increasing the speed at which the body expels water and electrolytes. Those with low blood pressure or who take blood pressure medication should speak to a doctor before consuming stevia.

Stevia is a natural, zero-calorie sweetener that can be a healthy alternative to sugar, especially for those on keto or other restricted diets. However, it is very sweet and may have side effects for some people, so it is important to use it in moderation.

Monk fruit: a natural sweetener with zero calories and carbs, often mixed with erythritol or stevia

Monk fruit is a natural sweetener and sugar substitute that can be significantly sweeter than sugar, with minimal to no calories or carbs. It is often blended with erythritol or stevia to blunt its aftertaste and improve its use in cooking.

Monk fruit, also known as luo han guo, is a round green melon native to central Asia. It has been used in traditional Chinese medicine for hundreds of years, including in the treatment of diabetes and respiratory illnesses.

Monk Fruit as a Sweetener

Monk fruit is a natural sweetener that contains zero calories and carbs, making it a great option for a ketogenic diet. It is significantly sweeter than sugar, with sources estimating it to be anywhere between 100 and 250 times sweeter. This means that only a small amount is needed to achieve the same level of sweetness as sugar.

Benefits of Monk Fruit

One of the main benefits of monk fruit as a sweetener is that it does not appear to raise blood sugar or insulin levels. Additionally, monk fruit is rich in antioxidants known as mogrosides, which have been linked to various health benefits, including the treatment of sore throats, reducing inflammation, and potentially helping with diabetes and cancer. Monk fruit also does not cause digestive issues, as it is absorbed directly into the bloodstream before reaching the colon.

Downsides of Monk Fruit

One potential downside of monk fruit is that it can be expensive, especially when compared to other sweeteners like stevia and erythritol. Additionally, as a relatively new product, there is limited long-term data on the effects of regular monk fruit consumption.

Combining Monk Fruit with Other Sweeteners

To improve its taste and versatility, monk fruit is often blended with other sweeteners like erythritol or stevia. Erythritol is a sugar alcohol that is naturally occurring in some fruits and fermented foods, while stevia is a natural sweetener derived from the Stevia rebaudiana plant. Both erythritol and stevia have minimal to no calories or carbs and do not appear to affect blood sugar levels, making them good complements to monk fruit.

Xylitol: a sugar alcohol with similar sweetness to sugar but fewer calories, beneficial for oral health

Xylitol: A Safe Sugar Alcohol for the Keto Diet

Xylitol is a naturally occurring sugar alcohol, typically derived from hardwood trees or corn cobs. With a sweetness similar to table sugar, xylitol contains just 3 calories per gram and 4 grams of carbohydrates per teaspoon, making it an excellent alternative for those seeking to maintain the sweetness of their meals without the carbs.

Benefits of Xylitol

Xylitol offers a range of health benefits, making it a beneficial choice for individuals on a keto diet.

Minimal Impact on Blood Glucose and Insulin

Xylitol has a low glycemic index of 7, compared to 100 for glucose and 65 for sucrose. It barely affects blood sugar and insulin levels, with approximately 10-20% of xylitol excreted in urine instead of being digested. This makes it a popular choice for those following a keto diet, as it helps maintain the state of ketosis.

Improved Dental Health

Unlike sugar, xylitol actively reduces cavities and tooth decay. It prevents bacteria from sticking to teeth, thereby decreasing plaque formation. It may also enhance calcium absorption in the digestive system, aiding in strengthening tooth enamel and promoting overall dental health.

Reduced Intestinal Glucose Absorption and Improved Muscle Glucose Uptake

Studies on rats suggest that xylitol may reduce the absorption of carbohydrates and improve muscle glucose uptake. If these effects translate to humans, xylitol could be beneficial for individuals with insulin resistance or those predisposed to diabetes.

Potential to Accelerate Ketosis

A study on surgical patients found that xylitol increased ketone levels and led to ketosis, even when combined with carbohydrates. While more research is needed, this indicates a potential benefit for those on a keto diet.

Drawbacks of Xylitol

While xylitol has several advantages, it's important to consider its potential drawbacks.

Weight Loss Challenges

A 2017 study suggested that obese individuals with higher xylitol levels were less likely to lose weight. However, this correlation doesn't prove causation, and more research is needed to determine if xylitol consumption directly impacts weight loss.

Diarrhea and Digestive Issues

Like other sugar alcohols, xylitol can cause digestive issues such as diarrhoea, bloating, and gas in some individuals, especially when consumed in large quantities. The maximum "safe" dose varies from person to person, but it's generally around 0.35 grams per kilogram of body weight.

Corn-Based Sources and Glyphosate Concerns

Most xylitol is derived from corn, which is often sprayed with glyphosate (commercial name Roundup). Glyphosate has been linked to adverse health effects, including disruptions to gut bacteria. Therefore, it is recommended to use birch-tree-derived xylitol, preferably organic and sustainably sourced.

Unknown Microbiome Effects

Xylitol has been shown to influence the bacteria in the mouth and gut, which can have both positive and negative effects. While it reduces cavity-causing bacteria, it also reduces beneficial gram-negative bacteria. More research is needed to understand the full impact of xylitol on the microbiome.

Toxicity to Dogs

Xylitol is extremely dangerous for dogs, causing hypoglycemia and potentially leading to liver failure. It is crucial to keep xylitol out of the reach of pets.

Safe Consumption of Xylitol

In humans, a single dose of 20-45 grams of xylitol is generally well-tolerated, but some individuals may be more sensitive to its side effects. It is important to start with small amounts and gradually increase intake. Xylitol is safe for consumption during pregnancy, but it is always recommended to consult a doctor.

While xylitol has its benefits, there are other sugar alternatives with fewer unknown health effects, such as stevia and monk fruit sweeteners. These alternatives may be preferred for regular use in recipes, while xylitol can be suitable for occasional use in baked goods, tea, and coffee.

Allulose: a rare sugar that mimics the taste and texture of sugar, with negligible caloric value

Allulose is a rare sugar that occurs naturally in select fruits such as dates, figs, wheat, maple syrup, and molasses. It is a simple sugar that is not metabolized by the body, making it low-calorie. It is roughly 70% as sweet as sugar, with approximately 0.4 calories per gram compared to 4 calories per gram in table sugar. It is also approved by the FDA and considered "generally recognized as safe".

Allulose is a great option for those looking to cut back on sugar as it has very little impact on blood sugar levels, making it diabetic-friendly and keto-friendly. It also doesn't cause tooth decay as it isn't metabolized in the mouth.

Allulose is available in granular form, which dissolves quickly, making it ideal for baking and mixing. It also caramelizes and browns beautifully, making it perfect for cookies, pie crusts, and caramel sauces.

However, one potential downside of allulose is the price. As it occurs naturally in small amounts, it requires some processing, which makes it more expensive than other sweeteners. It is also important to note that consuming large quantities of allulose may cause some stomach discomfort, including gassiness, bloating, and queasiness.

Frequently asked questions