Milly Gaines
The ketogenic diet is a low-carb, high-fat, and moderate-protein eating plan. It involves cutting back on high-carb foods like starches, desserts, and processed snacks to reach a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. As a result, sugar consumption must be reduced on a ketogenic diet, which can make it challenging to add sweetness to foods and drinks. However, several low-carb sweeteners are compatible with the ketogenic diet and can be consumed in moderation.
| Characteristics | Values |
|---|---|
| Sweeteners to avoid | Maltodextrin, honey, coconut sugar, maple syrup, agave nectar, and dates |
| Sweeteners to use | Stevia, sucralose, erythritol, xylitol, monk fruit, and yacon syrup |
| Sweeteners with minimal impact on blood sugar and insulin levels | Artificial and non-nutritive sweeteners |
| Sweeteners to use in moderation | Artificial sweeteners |
| Ideal characteristics of keto-friendly sweeteners | Little to no known impact on blood sugar levels, low calorie, low in net carbs, rigorous safety testing, no adverse side effects, can be heated safely |
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What You'll Learn
Stevia
A ketogenic diet is a low-carb, high-fat dietary approach that involves cutting back on high-carb foods like starches, desserts, and processed snacks. This reduction in carbohydrates is essential to reaching a metabolic state called ketosis, where the body begins breaking down fat stores instead of carbohydrates to produce energy. As a result, those on a ketogenic diet must be mindful of their sugar intake, as sweeteners are essentially sugars, a type of carbohydrate.
While stevia is a fantastic option for those on a ketogenic diet, it is important to remember that not all sweeteners are created equal. Some sweeteners are high in carbohydrates and can negatively affect weight loss and ketosis. It is recommended to consume sweeteners in moderation as part of a healthy and balanced keto diet.
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Monk fruit
A ketogenic diet typically involves cutting back on high-carb foods and reducing sugar consumption to reach a metabolic state called ketosis. This makes it challenging to sweeten beverages, baked goods, sauces, and dressings.
The U.S. Food and Drug Administration (FDA) has approved monk fruit as "generally recognized as safe". Monk fruit has no known side effects and brings a long list of health benefits. It contains antioxidant and anti-inflammatory properties that may help prevent damage to DNA and potentially prevent cancer. The anti-inflammatory properties may also aid in preventing diseases such as arthritis and digestive problems.
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Erythritol
In 2023, the European Food Safety Authority lowered the recommended daily intake limit to 0.5 grams per kg of body weight, which is 35 grams for an average adult. This was to safeguard against potential negative effects, such as the laxative effect and long-term electrolyte imbalance arising from prolonged exposure to erythritol-induced diarrhea.
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Xylitol
However, it is important to note that xylitol and other sugar alcohols can have a laxative effect in sufficient quantities. For most people, the maximum "safe" dose of xylitol that doesn't cause diarrhea is approximately 0.35 grams per kilogram of body weight, or about 24 grams for a 150-pound person. Additionally, while xylitol can inhibit the growth of bacteria in the mouth, preventing cavities, its effect on gut health is still unknown.
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Yacon syrup
The syrup contains up to 50% fructooligosaccharides (FOS), a type of carbohydrate that the small intestine cannot digest or absorb. This means that yacon syrup has fewer calories than other types of syrup. It also contains fibre, which can help ease constipation and stimulate good bacteria in the gut.
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Frequently asked questions
A ketogenic diet is a low-carb, high-fat, and moderate-protein eating plan. The aim is to reach a metabolic state called ketosis, where your body uses fat instead of glucose for fuel.
Sweeteners that are keto-friendly include stevia, erythritol, monk fruit, yacon syrup, and allulose. These sweeteners are low in carbohydrates and calories and have minimal impact on blood sugar and insulin levels.
Sweeteners that are high in sugar and carbohydrates, such as maltodextrin, honey, coconut sugar, maple syrup, and agave nectar, should be avoided as they can interrupt ketosis.
The use of sweeteners on a ketogenic diet may vary for different individuals. Some may choose to use sweeteners right away, while others may wait until ketosis is achieved. It is generally recommended to consume products with sweeteners in moderation or not at all.
