Best Keto Sweeteners: No Recrystallization, Pure Taste

The keto diet is a low-carb, high-fat diet that promotes a state of ketosis, where the body burns fat for fuel instead of carbohydrates. This means that keto-approved sweeteners should have little to no carbohydrates.

Stevia, erythritol, monk fruit, and yacon syrup are some of the most popular keto-friendly sweeteners. They are all significantly sweeter than regular sugar, so only a small amount is needed to achieve the same level of sweetness.

Erythritol and monk fruit are sugar alcohols, which means they are only partially digested by the body. Erythritol is generally well-tolerated and does not usually cause digestive issues, whereas monk fruit is more expensive and there are no long-term studies on its effects.

Stevia is a non-nutritive sweetener, so it contains zero calories, carbohydrates, or other nutrients. It may help lower blood sugar and blood pressure, but it can have a bitter aftertaste.

Yacon syrup is a natural sweetener that contains fructooligosaccharides (FOS), a type of fibre that the body cannot digest. It may have health benefits, but it cannot be used in cooking as high temperatures will break down the FOS.

Stevia

When choosing a stevia product, it is best to opt for high-purity stevia extract (standardised to at least 95% glycosides). Other forms of stevia, such as crude stevia extracts and stevia leaves, are not subject to the same regulatory scrutiny. It is also important to check the ingredients list and avoid products that contain added sugar alcohols or other fillers.

Erythritol

However, there is increasing scientific evidence that erythritol and other artificial sweeteners can have serious health risks and may be worse for you than table sugar. Some studies have linked erythritol consumption to an increased risk of heart attack, stroke, and even death. It is important to note that these studies have not definitively established a causal relationship between erythritol and these health risks, and more research is needed to fully understand the potential health risks of erythritol.

Monk fruit

The monk fruit contains natural sugars, mainly fructose and glucose. However, unlike in most fruits, the natural sugars in monk fruit aren't responsible for its sweetness. Instead, it gets its intense sweetness from unique antioxidants called mogrosides, which can be 100-250 times sweeter than regular sugar. Monk fruit sweetener contains no calories and no carbs, making it a great option for a ketogenic diet.

The Food and Drug Administration (FDA) approved monk fruit as a sweetener in 2010. The FDA has ruled that monk fruit is generally regarded as safe. Monk fruit has been considered GRAS in the United States since 2010, and its safety has been acknowledged by many international health agencies.

One downside of monk fruit is that it can be expensive. As it is a relatively new product, there are also no studies available on the long-term impacts of regular use.

Yacon syrup

The yacon plant, or Smallanthus sonchifolius, is a member of the daisy family. The tubers of the plant are mostly made up of water and carbohydrates and can be eaten raw or cooked. They can also be turned into syrup, which has a consistency similar to molasses and a taste reminiscent of honey, although not as sweet.

In addition to being low in calories, yacon syrup is also touted to have various health benefits. It is said to relieve constipation, aid in weight loss, decrease insulin resistance, and lower blood sugar and cholesterol levels. These claims are supported by some human and animal studies, although further research is needed to confirm these benefits conclusively.

However, it is important to note that yacon syrup may cause digestive issues in some individuals. Fructans, including fructooligosaccharides, can be difficult to digest and may cause stomach problems such as diarrhea and constipation. In one study, 30% of participants dropped out due to uncomfortable digestive-related side effects. Therefore, it is recommended that individuals with sensitive stomachs or irritable bowel syndrome avoid yacon syrup.

Overall, yacon syrup is a natural, low-calorie sweetener that may offer some health benefits. However, it is important to be aware of potential digestive issues and avoid using it in baked goods.

Sucralose

Some studies have found that sucralose could produce harmful compounds when exposed to high temperatures, so it may not be suitable for baking. It is generally recognised as safe by the FDA as a food additive, but there is limited data on the long-term health effects of sucralose.

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