Keto-Friendly Sugar Substitutes: What's Good And What's Not

The keto diet is a low-carb diet that promotes a metabolic state called ketosis, in which the body burns fat for fuel instead of carbohydrates. As a result, keto-friendly sweeteners are those that have little to no carbohydrates, such as stevia, erythritol, monk fruit, xylitol, and yacon syrup. These sweeteners can be used in beverages and baked goods without impacting blood sugar levels or kicking you out of ketosis. However, it's important to check the labels of products containing these sweeteners, as they may be blended with other sugars or sugar substitutes. While natural sweeteners like honey, maple syrup, and coconut sugar are considered healthier alternatives to table sugar, they still contain high amounts of net carbs and can quickly eat into your daily allowance.

Stevia is a natural sweetener with zero calories and carbs

Stevia: A Natural Sweetener with Zero Calories and Carbs

Benefits of Stevia

Stevia is a natural alternative to artificial sweeteners like sucralose and aspartame, and has been used for hundreds of years in South America and Asia to sweeten drinks. It can be helpful for weight management as it is calorie-free and may aid in reducing calorie intake. It may also benefit people with diabetes by providing a way to sweeten food and drinks without adding carbohydrates.

Downsides of Stevia

Despite its benefits, stevia does have some potential drawbacks. It is a highly refined product and often contains added fillers like maltodextrin, which may negatively impact gut bacteria. It is also an intense sweetener and may increase cravings for sweet foods. Some research also suggests that stevia and other zero-calorie sweeteners may still cause an insulin response due to their sweet taste.

Using Stevia

Stevia is available in powder or liquid form and can be used as a 1:1 replacement for sugar in baking and cooking. However, it has a bitter aftertaste and doesn't have the same chemical makeup as sugar, so it can be tricky to bake with. It works best when used in combination with sugar.

Monk fruit is a natural sweetener with zero calories and carbs

Monk fruit is a natural sweetener that has zero calories and carbs, making it a great alternative to sugar for people on a keto diet. Monk fruit is a small, round fruit native to Southern China and has been used for centuries in traditional Chinese medicine. The fruit is crushed to extract its juice, which is then dried into a concentrated powder. Monk fruit contains natural sugars, mainly fructose and glucose, but its intense sweetness comes from unique antioxidants called mogrosides.

Mogrosides are separated from the fresh-pressed juice during processing, so monk fruit sweeteners do not contain fructose or glucose. They are often mixed with other natural products like inulin or erythritol to reduce the intensity of the sweetness. Monk fruit extract is now used as a standalone sweetener, an ingredient in food and drinks, a flavor enhancer, and a component of sweetener blends.

Monk fruit sweeteners are 100-250 times sweeter than sugar, so only small amounts are needed to equal the sweetness of sugar. They can be used in a wide range of beverages and foods, including soft drinks, juices, dairy products, desserts, candies, and condiments. Monk fruit sweeteners are also stable at high temperatures, making them suitable for baked goods.

The US Food and Drug Administration (FDA) has recognized monk fruit as "generally regarded as safe" since 2010, and its safety has been acknowledged by many international health agencies. Monk fruit sweeteners do not affect blood glucose or insulin levels and are safe for people with diabetes. They are also non-cariogenic, meaning they do not promote tooth decay.

Erythritol is a sugar alcohol with minimal calories and carbs

Erythritol is a sugar alcohol, a class of compounds that stimulate the sweet taste receptors on your tongue to mimic the taste of sugar. It is a naturally occurring zero-calorie carbohydrate found in many vegetables and fruits. It is also made when things like wine, beer, and cheese ferment. Erythritol is 80% as sweet as regular sugar but contains only 5% of the calories at just 0.2 calories per gram.

Erythritol is used in both baking and cooking and can be substituted for sugar in a wide variety of recipes. It is popular because it is low in calories and tastes and feels almost like table sugar. It is also used to "bulk up" some other artificial sweeteners. Erythritol is a common replacement for table sugar and is found in many low-calorie and low-sugar products. It is also added to some sugar substitutes that are sold as "natural" alternatives to sugar, such as stevia and monk fruit sweeteners.

Erythritol is considered keto-friendly because it does not raise blood sugar or insulin levels. It is also well-tolerated by the gut compared to other sugar alcohols. However, consuming large amounts of erythritol can cause mild to severe digestive issues, including bloating, cramping, excess gas, and diarrhea.

While erythritol is generally recognized as safe by the FDA, there is increasing scientific evidence that it and other artificial sweeteners can be bad for your health. Some studies have associated erythritol with an increased risk of heart attack, stroke, and even death. More research is needed to fully understand the possible health risks of erythritol.

Xylitol is a sugar alcohol with minimal calories and carbs

Xylitol is a sugar alcohol, a type of low-digestible carbohydrate that includes fibre. Chemically, sugar alcohols combine traits of sugar molecules and alcohol molecules, allowing them to stimulate the taste receptors for sweetness on your tongue.

Xylitol is found in small amounts in many fruits and vegetables and is therefore considered natural. It is commonly found in sugar-free chewing gums, candies, mints, diabetes-friendly foods and oral-care products.

Xylitol has a similar sweetness to regular sugar but contains 40% fewer calories. It has a very low glycemic index and doesn't spike blood sugar or insulin. This makes it an excellent alternative to sugar for people with diabetes, prediabetes, obesity or other metabolic problems.

Xylitol is also beneficial for dental health. Studies have shown that it helps prevent tooth decay by starving the harmful bacteria in your mouth. It also boosts the absorption of calcium in your digestive system, protecting against osteoporosis and strengthening your teeth.

Xylitol may also help prevent ear and yeast infections. It can starve the bacteria that cause these infections in the same way it starves plaque-producing bacteria.

However, it's important to note that xylitol may cause digestive issues and other side effects in some people. It can pull water into your intestine or be fermented by gut bacteria, leading to gas, bloating and diarrhoea.

Xylitol is also highly toxic to dogs and can lead to hypoglycaemia or even death, so it's important to keep it out of their reach.

Sucralose is an artificial sweetener with zero calories and carbs

Sucralose is an artificial sweetener that is not metabolised, meaning it passes through your body undigested and provides no calories or carbohydrates. It is approximately 600 times sweeter than regular sugar and is often sold under the brand name Splenda. While sucralose itself is calorie-free, Splenda contains maltodextrin and dextrose, two carbohydrates that supply about 3 calories and 1 gram of carbohydrates per packet.

Splenda can be substituted for sugar in a 1:1 ratio for most recipes. However, because it is so much sweeter than sugar, you will only need to use a tiny amount in place of sugar for your favourite foods.

Unlike other types of sweeteners, sucralose may not be a suitable substitute for sugar in recipes that require baking. Some studies have found that sucralose could produce harmful compounds when exposed to high temperatures. Instead, use sucralose as a low-carb way to sweeten drinks or foods like porridge and yoghurt, and stick to other sweeteners for baking.

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