Sweet Keto Treats: Zero Net Carbs, Maximum Taste

The ketogenic diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. On a keto diet, you cut back on carbohydrates so that your body enters a metabolic state called ketosis, where it burns fat for fuel. In this state, your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy.

While on the keto diet, it is important to monitor your intake of net carbs, which are calculated by subtracting the fibre and sugar alcohols from the total carbohydrate content. Net carbs can be found in foods like croutons, peas, bananas, and sweet potatoes. These foods are not keto-friendly because they contain more net carbs than the allowed daily intake, which is typically between 20 to 50 grams.

However, there are plenty of sweet treats that are keto-friendly and have no net carbs. These include sweeteners like stevia, sucralose, erythritol, xylitol, monk fruit, and yacon syrup. These sweeteners can be used in beverages, baked goods, sauces, and dressings, allowing you to satisfy your sweet tooth while staying within the carb restrictions of the keto diet.

Natural sweeteners like stevia, sucralose, erythritol, xylitol, monk fruit, and yacon syrup are keto-friendly

Natural sweeteners such as stevia, sucralose, erythritol, xylitol, monk fruit, and yacon syrup are keto-friendly. These sugar substitutes can be used in moderation to sweeten keto-friendly foods and drinks without impacting ketosis.

Stevia is a natural sweetener derived from the Stevia rebaudiana plant, which is native to South America. It is a nonnutritive sweetener, meaning it contains little to no calories or carbs, and is 200-400 times sweeter than table sugar. Stevia can be used to sweeten drinks, desserts, and even savoury dishes like salad dressings. However, it may not be suitable for baking as it is much sweeter than regular sugar, and recipes will require less stevia to achieve the same level of sweetness. It is also available in both liquid and powdered form.

Sucralose is an artificial sweetener that is not metabolised by the body, meaning it passes through undigested and does not provide any calories or carbs. It is commonly found in the popular sweetener Splenda, which is often used to sweeten drinks, oatmeal, and yoghurt. However, sucralose may not be suitable for baking as it can produce harmful compounds when exposed to high temperatures.

Erythritol is a type of sugar alcohol that is found naturally in some fruits and fermented foods. It is about 80% as sweet as regular sugar but contains only 5% of the calories. Erythritol has been shown to help lower blood sugar levels and does not cause tooth decay. It can be used as a substitute for table sugar in beverages and baking, but it may result in a slightly gritty texture in baked goods.

Xylitol is another type of sugar alcohol that is as sweet as table sugar but contains fewer calories and carbs. Xylitol is commonly found in sugar-free products like gum, candies, and mints. It can be used to sweeten drinks, smoothies, and tea, but it may not work well in some recipes due to its moisture-absorbing properties. Xylitol has been associated with digestive problems when used in high doses, so it is important to scale back intake if any adverse effects are noticed.

Monk fruit sweetener is a natural sweetener extracted from the monk fruit, a plant native to southern China. It is 100-250 times sweeter than regular sugar and contains no calories or carbs, making it a great option for a ketogenic diet. Monk fruit extract can be used anywhere sugar would typically be used, such as in drinks, baked goods, and salad dressings.

Yacon syrup is derived from the roots of the yacon plant, which is commonly grown in South America. It is rich in fructooligosaccharides (FOS), a type of soluble fibre that the body cannot digest. Yacon syrup contains about half the calories of regular sugar and has been shown to help lower blood sugar and insulin levels. It is best used as a sweetener in drinks, salad dressings, or other uncooked dishes as FOS can break down at high temperatures.

Honey, coconut sugar, maple syrup, and agave nectar are high in fructose and should be avoided

Honey is an ancient natural sugar that has been used for thousands of years. It is composed of roughly 35% fructose and 30% glucose, with the remaining amount made up of other sugars. While honey does offer some micronutrients and antioxidants, its high carb content will still cause blood sugar spikes.

Coconut sugar is made from evaporating the sap of coconut palm trees. It is composed of roughly 70-79% sucrose and 3-9% glucose and fructose. Refined versions of coconut sugar are no better than cane sugar and offer little nutritional value.

Maple syrup is made by collecting and boiling the sap of sugar maple trees. It is composed of 60-66% sucrose, with the rest made up of glucose, fructose, and other complex carbohydrates. Store-bought maple syrup is high in sucrose and will cause blood sugar spikes, while truly raw maple syrup contains some vitamins.

Agave nectar is a syrup made from the blue agave plant, the same plant used to make tequila. It is composed of over 84% fructose, a much higher percentage than table sugar or high-fructose corn syrup. Agave nectar is high in carbs and has a low glycemic index, which means it does not spike blood sugar levels as much. However, because fructose is processed by the liver, consuming too much at once can be dangerous.

While these sweeteners are natural and less refined than white sugar, they are still high in fructose and can lead to negative health consequences such as insulin resistance, fatty liver disease, and metabolic syndrome. It is best to limit their consumption and opt for low-carb sweeteners like stevia, sucralose, erythritol, xylitol, and monk fruit when following a keto diet.

Sugar alcohols like erythritol, xylitol, and maltitol are keto-friendly but can cause digestive issues

Sugar alcohols are often used as a sugar alternative for those on a keto diet. They are popular because they are harder to absorb and digest, meaning they are lower in calories. Sugar alcohols like erythritol, xylitol, and maltitol are common sugar alternatives.

However, sugar alcohols can cause digestive issues for some people. Sugar alcohols are not well absorbed and can cause digestive issues such as bloating, diarrhoea, flatulence, and stomach aches, especially if consumed in excess. These symptoms are similar to those experienced by people with irritable bowel syndrome.

Sugar alcohols may also inhibit gut bacteria, reducing the health benefits of a diverse range of gut flora. It is also possible to overconsume foods containing sugar alcohols due to their lower calories and carbs. This is known as the "Snack Well effect", where people consume more than intended because they think the food is healthy.

Overall, sugar alcohols like erythritol, xylitol, and maltitol are keto-friendly, but it is important to be aware of the potential digestive issues they may cause and consume them in moderation.

Artificial sweeteners like sucralose, saccharin, and aspartame are keto-friendly but may have negative side effects

Artificial sweeteners like sucralose, saccharin, and aspartame are keto-friendly, but they may have negative side effects. These sweeteners are much sweeter than regular sugar, so only tiny amounts are needed to achieve the same level of sweetness. They are often used to sweeten "sugar-free" or "diet" products, including baked goods, soft drinks, candies, chewing gum, and dairy products.

Sucralose

Sucralose is an artificial sweetener that passes through the body undigested, providing no calories or carbs. It is commonly known by the brand name Splenda. While sucralose itself is calorie-free, Splenda contains maltodextrin and dextrose, which supply a small number of calories and carbs. Sucralose may not be suitable for baking, as it may produce harmful compounds when exposed to high temperatures.

Saccharin

Saccharin is one of the oldest artificial sweeteners and is about 300–400 times sweeter than regular sugar. It is commonly sold under brand names such as Sweet 'N Low, Sweet Twin, and Necta Sweet. Saccharin has been linked to a reduced risk of cavities and may have slight weight loss benefits when used as a sugar substitute. However, some studies suggest that consuming artificial sweeteners like saccharin can increase hunger, food intake, and weight gain.

Aspartame

Aspartame is also a widely used artificial sweetener, known by brand names such as Nutrasweet, Equal, and Sugar Twin. It is about 160 to 220 times sweeter than sugar and is approved for use in over 100 countries. Aspartame does get metabolized by the body, so it cannot be consumed by people with the metabolism disorder PKU. Some people have reported various negative health effects from consuming aspartame, including headaches, dizziness, mood changes, nausea, abdominal pain, seizures, memory loss, and fatigue. However, the FDA has reviewed over 100 studies and concluded that aspartame is safe for human consumption when used under approved conditions.

Net carbs are calculated by subtracting fibre and sugar alcohols from total carbohydrates

Net carbs refer to the amount of carbohydrates that are absorbed by your body and used for energy. Net carbs are calculated by subtracting fibre and sugar alcohols from the total number of carbohydrates.

Fibre is a complex carb that the body cannot fully digest. It is not absorbed in the small intestine and passes directly into the colon. There are two types of fibre: insoluble and soluble. Insoluble fibre creates a bulkier stool and can help prevent constipation, while soluble fibre is fermented by the colon into short-chain fatty acids, which are important for gut health.

Sugar alcohols, such as erythritol, are used to add sweetness to low-carb foods. They are processed similarly to fibre and are only partially absorbed by the body. Erythritol, in particular, has a low glycemic index and is not fully digested, so it can be completely subtracted from the total carbs. Other sugar alcohols, like maltitol and sorbitol, do affect blood sugar levels and are partially digested, so only half of their total grams should be subtracted from the total carbohydrates.

When calculating net carbs for whole foods, simply subtract the fibre content from the total carbohydrates. For processed foods, it is important to check the nutrition label and ingredient list to determine the amount of fibre, sugar alcohols, and other carbohydrates.

For example, let's calculate the net carbs for a medium avocado. A medium avocado contains 17.1 grams of total carbs and 13.5 grams of fibre. By subtracting the fibre from the total carbs, we get 3.6 grams of net carbs (17.1 grams - 13.5 grams = 3.6 grams).

It is important to note that the term "net carbs" is not recognised by the Food and Drug Administration (FDA), which recommends using the total carbohydrates listed on nutrition labels. Additionally, calculating net carbs can be confusing due to conflicting and outdated information. However, understanding how your body processes different types of carbs can help manage blood sugar, weight, and overall health.

Frequently asked questions