Sugar On Keto: Approved Sweeteners For Your Low-Carb Diet

The keto diet is a low-carb, high-fat, moderate-protein diet that aims to put the body into a metabolic state called ketosis, where it burns fat for fuel 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 considered keto-approved, as they have little to no impact on blood sugar levels. Artificial sweeteners like sucralose and xylitol can also be used, but in moderation, as excessive consumption may lead to stomach discomfort and other side effects.

It's important to note that not all sweeteners marketed as keto-friendly are created equal. Some products labelled as zero-calorie or low-carb may still contain significant amounts of carbohydrates and calories, so always read the labels carefully.

While these keto-approved sweeteners can help satisfy your sweet tooth, it's worth noting that any sweet taste, whether from pure sugar or a sweetener, may activate the same reward pathways and dopamine release in the brain, potentially contributing to continued sugar cravings. Therefore, while these sweeteners can be a helpful tool, it's essential to use them in moderation and focus on adjusting your tastes to a low-carb diet.

Natural keto-friendly sweeteners

Monk fruit

Monk fruit is a natural sweetener extracted from a plant native to Southeast Asia. It has been used as a tonic herb in traditional Chinese medicine for thousands of years. Monk fruit contains zero calories, zero carbs, and doesn't appear to raise blood sugar or insulin levels. It is 100-250 times sweeter than sugar, and its sweetness comes from non-nutritive antioxidants called mogrosides. One potential downside of monk fruit is that it can be expensive.

Stevia

Stevia is a non-nutritive sweetener derived from the Stevia rebaudiana plant, native to South America. It contains zero calories, carbohydrates, or other nutrients, making it ideal for a keto diet. Depending on the variety, stevia can be 30-150 times sweeter than sugar, meaning a little goes a long way. It has a familiar sweet flavour but may have a slightly bitter aftertaste. Stevia has been shown to have no effect on blood sugar response and may even lower blood sugar and blood pressure. It is generally recognized as safe by the FDA.

Erythritol

Erythritol is a sugar alcohol that has a similar structure to sugar but is only partially digested by the body. It is typically created by fermenting glucose from wheat or corn starch. Erythritol is not completely calorie-free but contains significantly fewer calories and carbs than table sugar. Studies suggest that it has no impact on blood sugar levels and may even help reduce dental plaque and caries. Erythritol may cause nausea if consumed in large doses, but it is otherwise considered safe.

Xylitol

Xylitol is another sugar alcohol that is very similar to regular sugar in terms of sweetness and appearance. It contains about two-thirds of the calories of standard table sugar. Animal studies suggest that xylitol can contribute to a reduction in body weight, blood sugar, and insulin levels. However, consuming too much xylitol can lead to laxative effects and stomach discomfort. It is also highly toxic to dogs, even in small amounts.

Artificial keto-friendly sweeteners

Artificial sweeteners are created in laboratories from chemicals and other substances. Here are some of the most common artificial sweeteners:

• Acesulfame potassium, also known as Ace-K, is a sweetening agent in flavoured water enhancers and sugar-free drinks. It is 200 times sweeter than sugar and has no calories or carbs.
• Aspartame is the most widely used artificial sweetener and is often found in diet sodas and other sugar-free foods. It is 200 times sweeter than sugar and has no calories or carbs. However, it contains phenylalanine, which can be dangerous for people with the genetic disease phenylketonuria (PKU).
• Saccharin is the oldest artificial sweetener and is recognised by the brand name Sweet'N'Low. It is 300 times sweeter than sugar and has a bitter aftertaste.
• Sucralose is the sweetener found in Splenda and is 600 times sweeter than sugar. It is known to have a bitter taste and may not be suitable for baking as it can break down and interact with other ingredients at high temperatures.

Although artificial sweeteners have zero calories and a glycemic index of zero, there are potential health concerns associated with their use. Some studies have linked artificial sweeteners to an increased risk of obesity, diabetes, and cancer. Additionally, they may impact digestion and immunity by altering the gut flora.

It is worth noting that the amount of time we have had to observe the effects of artificial sweeteners on humans is relatively small compared to natural sweeteners found in plants. Therefore, while they may be suitable for a keto diet due to their low carb and sugar content, it is best to opt for natural sweeteners whenever possible.

Sweeteners to avoid on a keto diet

The keto diet is a low-carb, high-fat diet that promotes a state of ketosis, where the body burns fat for energy instead of carbohydrates. This diet can be challenging to maintain due to its restrictions, and it's important to be mindful of the types of sweeteners used as they can impact blood sugar levels and potentially interrupt ketosis. Here's a list of sweeteners that are best avoided on a keto diet:

• Maltodextrin: This highly processed sweetener is derived from starchy plants like rice, corn, or wheat. It has the same amount of calories and carbs as regular sugar and can cause a rapid spike in blood sugar levels. It may also adversely affect gut health and promote the growth of bad bacteria.
• Honey: While high-quality honey contains antioxidants and nutrients, it is still high in calories and carbs, which may not align with the keto diet's goals.
• Coconut Sugar: Coconut sugar is absorbed more slowly than regular sugar, but it has a high fructose content, which can lead to impaired blood sugar control.
• Maple Syrup: Although maple syrup contains micronutrients like manganese and zinc, it is also high in sugar and carbs, making it unsuitable for a keto diet.
• Agave Nectar: Agave nectar is about 80% fructose, which can decrease insulin sensitivity and contribute to metabolic syndrome. It can be challenging for the body to regulate blood sugar levels when consuming agave nectar.
• Dates: Dates are a dried fruit often used to sweeten desserts naturally. While they provide some fibre, vitamins, and minerals, they also contain a significant amount of carbs, which can quickly add up and affect ketosis.
• Aspartame: Aspartame is a commonly used artificial sweetener found in diet sodas and sugar-free foods. While the FDA considers it generally safe, it is recommended that certain individuals, such as those with phenylketonuria (PKU) or pregnant women with hyperphenylalaninemia, avoid it due to potential links with brain damage.
• Natural Sugars: Sweeteners derived from natural sources, such as dates, date syrup, honey, maple syrup, agave, yacon, and blackstrap molasses, can still impact blood sugar and kick you out of ketosis. For example, yacon syrup has around 8g of net carbs per tablespoon, while the others have upwards of 13g. Using these sweeteners can reduce the allowance for more keto-friendly foods in your diet.
• Coconut and Brown Sugar: These popular white sugar alternatives are often used in 'healthy' dessert recipes. While they may contain trace minerals and B-vitamins, the concentrations are too low to make a significant difference. They still contain a high number of net carbs, making them unsuitable for a keto diet.

It's important to carefully read the labels of any sweetener you purchase to ensure there are no hidden additives that could increase the net carb count. Additionally, while some keto-approved sweeteners like stevia, monk fruit, and erythritol can be helpful, they should be used in moderation as part of a balanced keto diet.

Top keto-approved sweeteners

Stevia

The stevia plant is native to South America and has been used for over 1500 years as a natural sweetener. It is non-nutritive, meaning it contains zero calories, carbohydrates, or other nutrients, which is great news for anyone following a Keto diet. Depending on the variety of stevia, the active compounds can be 30-150 times sweeter than sugar, meaning a little goes a long way. It has that familiar sweet flavor, but some varieties may come with a slightly bitter aftertaste with hints of licorice. Stevia comes in both powdered, granulated, and liquid form. Drops are more advisable as the powdered and granulated versions may be mixed with other fillers and sweeteners like maltodextrin or dextrose.

Monk fruit

Monk fruit is a natural sweetener extracted from the monk fruit plant, native to Southeast Asia. It has been used as a tonic herb in traditional Chinese medicine for thousands of years. Like stevia, it contains zero calories, zero carbs, and doesn’t appear to raise blood sugar or insulin levels. Monk fruit is also rich in antioxidants known as mogrosides. These account for sweetness which can be 100-250 times greater than that of sugar. 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.

Erythritol

Erythritol is a sugar alcohol that has a similar structure to sugar, but is only partially digested by the body. It is typically created by fermenting glucose from wheat or corn starch, producing a fine white powder or granules. Erythritol is not completely calorie-free, containing 0.24 calories per gram vs 4 calories per gram of table sugar. Like stevia and monk fruit, studies suggest erythritol has no impact on blood sugar levels. Erythritol may cause nausea if consumed in large doses (50 grams in a single helping), but otherwise is considered safe to use. Interestingly, erythritol has also been shown to be more effective in fighting dental plaque and caries than xylitol and sorbitol.

Xylitol

Xylitol is another sugar alcohol and has a similar sweetness to regular sugar. It contains 2.4 kcal per gram - around two-thirds of that found in standard table sugar. Animal studies suggest that in diabetic rats, xylitol can contribute to a reduction in body weight and blood sugar, along with a significant increase in serum insulin concentration and glucose tolerance compared to a control. However, unlike natural sweeteners, consuming excessive amounts of xylitol can lead to laxative effects and stomach discomfort. It is also important to note that even in small amounts, the substance is toxic to dogs.

How to choose a keto-friendly sweetener

The keto diet is a low-carb, high-fat diet that involves reducing carbohydrate intake and increasing fat intake. This means that traditional sweeteners such as white sugar are off the menu. However, there are several keto-friendly sweeteners available that can help satisfy your sweet tooth without kicking you out of ketosis. Here are some tips on how to choose a keto-friendly sweetener:

• Look for sweeteners with little to no impact on blood sugar levels. Monk fruit, stevia, and erythritol are good options as they have minimal impact on blood sugar and insulin levels.
• Choose low-calorie and low-net-carb sweeteners. Erythritol, for example, has only 0.24 calories per gram compared to 4 calories per gram for table sugar.
• Opt for sweeteners that have undergone rigorous safety testing. Stevia, for instance, is generally recognized as safe (GRAS) by the FDA.
• Select sweeteners that produce no adverse side effects. While most keto-friendly sweeteners are well-tolerated, some people may experience digestive issues or allergic reactions to certain sweeteners.
• Consider the intended use of the sweetener. Some sweeteners, like xylitol, are better suited for sweetening beverages, while others, like erythritol, are more versatile and can be used in baking as well.
• Check the ingredient label carefully. Some sweeteners may contain fillers or additives that could impact their keto-friendliness. For example, some stevia products may be mixed with maltodextrin or dextrose, which are other names for sugar.

Remember, when choosing a keto-friendly sweetener, it's essential to consider your individual preferences, tolerance, and specific dietary needs. It's always a good idea to consult with a healthcare professional or registered dietitian if you're unsure about which sweetener is right for you.

Frequently asked questions