Best Branded Sweeteners For Your Keto Diet

When following a keto diet, it is essential to reduce sugar consumption to reach a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. This can make it challenging to sweeten foods and drinks, but several name-brand artificial sweeteners can help.

Stevia, a natural sweetener derived from the Stevia rebaudiana plant native to South America, is a popular choice. It is 200–400 times sweeter than sugar, has zero calories, and does not affect blood sugar levels. It is sold under brand names such as Truvia and PureVia and can be used in beverages and baking. However, it may have side effects such as bloating and dizziness, and it can lower blood pressure.

Another option is monk fruit, a natural sweetener native to Southeast Asia that has been used in traditional Chinese medicine for centuries. It is 100–250 times sweeter than sugar, has zero calories and carbs, and does not raise blood sugar or insulin levels. It is sold under brand names like Monk Fruit in the Raw and PureLo. While generally recognised as safe, it can be expensive, and there are no long-term studies on its effects.

Erythritol, a sugar alcohol found naturally in fruits like grapes and watermelon, is another keto-friendly option. It is about 60–80% as sweet as sugar, has 0.2 calories per gram, and does not cause blood sugar spikes. It is recognised as safe by the FDA and may even help fight dental plaque. However, it can cause digestive issues in large doses.

Xylitol, another sugar alcohol, is as sweet as sugar but has two-thirds of the calories. It is often found in sugar-free mints and gum and may have positive effects on oral hygiene. However, it can cause digestive issues and is toxic to dogs.

While these sweeteners are generally considered keto-friendly, it is important to remember that individual tolerance may vary. Some people may be able to enjoy the occasional keto treat without disrupting their diet, while others may find that any sweet taste triggers sugar cravings and makes it harder to stick to keto.

Stevia

However, it is important to note that stevia may lower blood sugar, which can be dangerous for people with diabetes who take insulin. It may also lower blood pressure, so you should consult a healthcare provider before trying stevia if you take blood pressure medication.

Some people find that stevia causes bloating, dizziness, nausea, and numbness. It also has a bitter aftertaste, so it may not be to everyone's taste.

Erythritol

The FDA considers erythritol to be safe. This sweetener does not cause blood sugar spikes or promote tooth decay. In fact, erythritol has an excellent track record for cavity prevention and is often used in gums and sugar-free candies. Some evidence suggests that it might help decrease sugar consumption, which prevents diabetes and obesity.

However, it's important to note that erythritol might cause digestive issues for some people. It can cause bloating, gas, and diarrhea, especially if consumed in large amounts. Additionally, there is a rare risk of allergic reaction to erythritol, including a documented case of anaphylaxis in a child.

When choosing an erythritol product, it's best to look for one with erythritol as the only ingredient. Fillers like dextrose or maltodextrin can raise blood sugar levels. Erythritol is a great choice for keto-friendly recipes, but it may not be suitable for baked goods due to its cooling effect on the tongue.

Monk fruit

When purchasing monk fruit sweetener, it is important to read the label carefully as some products may be mixed with other sweeteners or fillers, which can alter the calorie and carb content. Pure monk fruit extract can be expensive due to the difficulty in growing and importing the fruit. Additionally, those with gourd allergies may experience reactions such as itchy eyes and a runny nose when consuming monk fruit.

Xylitol

However, like other sugar alcohols, consuming too much xylitol can lead to digestive issues. It can cause stomach discomfort, and may have a laxative effect. It is also toxic to dogs and other pets, even in small amounts.

Sucralose

The impact of sucralose on blood sugar levels is not well-established and may depend on previous use of artificial sweeteners. One study found that obese individuals who did not usually consume artificial sweeteners experienced an increase in blood sugar and insulin after consuming sucralose. However, another study found that those who regularly consumed artificial sweeteners saw no adverse effects.

There are concerns about the potential negative impact of sucralose on the gut biome and the risk of it breaking down and interacting with other ingredients at high temperatures. Sucralose may also form hazardous byproducts when exposed to high temperatures, along with glycerol, a substance found in fats.

While sucralose is approved by the FDA, with acceptable daily intake depending on body weight, there are no proven benefits to consuming it. Sucralose may worsen sugar cravings, cause insulin resistance and weight gain when combined with carbohydrates, and increase the risk of type 2 diabetes when consumed in diet sodas. Some evidence also suggests it may be harmful to gut bacteria.

Therefore, while sucralose is technically keto-friendly due to its low net carbs, it may slow down progress on a ketogenic diet. It is recommended to test your blood glucose after consuming sucralose to determine its effects.

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