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

When it comes to keto-friendly sweeteners, there are several options to choose from. These include natural sweeteners such as monk fruit, stevia, yacon syrup, and erythritol, as well as artificial sweeteners like sucralose and xylitol. Monk fruit and stevia are derived from plants and have been used for centuries in various parts of the world. They are highly concentrated in sweetness, so a little goes a long way. Erythritol, a sugar alcohol, is another popular choice as it has a similar structure to sugar but is only partially digested by the body. Sucralose, on the other hand, is a zero-calorie artificial sweetener that is 400-700 times sweeter than sugar. While it is generally recognised as safe, there are concerns about its potential impact on the gut biome and the release of toxic compounds when exposed to high temperatures. Xylitol, another sugar alcohol, is often found in sugar-free mints and gum, and it tastes and looks similar to table sugar but contains no carbohydrates. However, excessive consumption can lead to laxative effects and stomach discomfort. Overall, the best keto-friendly sweetener depends on individual preferences, but it's important to be mindful of potential side effects and choose options with little to no impact on blood sugar levels.

Stevia

Health Benefits

• Improving diabetes: Stevia has been used for centuries in Paraguay and Brazil to lower blood sugar and insulin levels. It helps regulate blood sugar levels and can improve insulin response.
• Antioxidant properties: Stevia contains high concentrations of phenols, which are plant-based antioxidant compounds that reduce oxidative stress in the body.
• Lowering blood pressure: Studies have shown that consuming stevioside powder can significantly lower blood pressure.
• Improving oral health: In one study, schoolchildren who used a stevia-based mouthwash for six months experienced reduced plaque and gingivitis.
• Supporting liver health: Animal studies suggest that stevia may help reduce oxidative damage in the liver, a common complication of diabetes.

Side Effects

Some people may experience mild gastrointestinal distress when consuming stevia. It is also important to note that stevia may lower blood sugar, which can be dangerous for people with diabetes who take insulin. Additionally, stevia might lower blood pressure, so it is essential to consult a healthcare provider if you are taking blood pressure medication.

Using Stevia in Keto

Comparison with Other Sweeteners

When compared to artificial sweeteners like aspartame and sucralose, stevia is a safer and healthier option. It does not trick the body into a glycemic response or cause adverse health effects.

Sucralose

When following a ketogenic diet, it is important to cut back on high-carb foods and reduce sugar consumption to reach a state of ketosis. Sucralose is considered keto-friendly by some because it lacks carbs and calories, which means it does not directly impact blood sugar levels. However, there are conflicting views and emerging research that suggests sucralose may not be as keto-friendly as once thought.

Some studies indicate that sucralose can cause a release of insulin, which can hinder weight loss and fat-burning, which are often goals of the keto diet. Additionally, sucralose has been linked to potential negative effects on gut health, with some studies suggesting it can disrupt the balance of gut bacteria and potentially lead to issues with digestion and immune function.

Furthermore, sucralose has been found to be unstable when exposed to high heat, releasing potentially toxic compounds. This makes it unsuitable for baking or cooking, which limits its use in certain keto-friendly recipes.

While sucralose may not be the ideal sweetener for a keto diet, there are alternative natural sweeteners like stevia, monk fruit, and erythritol that can be used instead. These natural options provide similar or even greater sweetness without the potential negative health impacts associated with artificial sweeteners like sucralose.

Erythritol

Some studies have shown that erythritol may help lower blood sugar levels. However, other studies have suggested a link between high blood levels of erythritol and an increased risk of cardiovascular issues, including heart attacks and strokes.

Xylitol

However, because only about half of xylitol is absorbed and the rest is fermented in the colon, it can cause significant digestive upset (gas, bloating, diarrhea) even when consumed in relatively small amounts.

Monk fruit

The Food and Drug Administration (FDA) has given monk fruit sweeteners the title of Generally Recognized as Safe (GRAS). Monk fruit sweeteners are also considered safe for children and pregnant people to consume, although there is a lack of research in these specific areas.

Frequently asked questions