Jeffrey Salazar
If you're on the keto diet, you'll know that sugar is a no-go. But what about sugar substitutes?
There are a few natural and artificial keto-friendly sweeteners that you can use instead. These include:
- Monk fruit
- Stevia
- Sucralose
- Erythritol
- Xylitol
- Allulose
Some sugar substitutes, such as honey, coconut sugar, maple syrup, and agave nectar, are not keto-friendly and should be avoided.
| Characteristics | Values |
|---|---|
| Erythritol | 70% as sweet as sugar, 0 glycemic index, negligible calories and carbs, may prevent dental plaque and cavities, may cause bloating, gas and diarrhea |
| Xylitol | As sweet as sugar, glycemic index of 13, 3 calories per gram, 4 grams of carbs per teaspoon, may cause digestive problems |
| Stevia | 200-350 times sweeter than sugar, no calories or carbs, may lower blood sugar levels, may have a bitter aftertaste, challenging to cook with |
| Sucralose | 600 times sweeter than sugar, no calories or carbs, may not be suitable for baking, may produce harmful compounds when exposed to high temperatures |
| Monk fruit | 100-250 times sweeter than sugar, no calories or carbs, may improve insulin resistance, may have a better taste profile than stevia |
| Yacon syrup | Rich in fructooligosaccharides, half the calories of regular sugar, may help reduce blood sugar and insulin levels |
What You'll Learn
- Natural Sweeteners: Monk fruit and stevia are natural sweeteners that are 150-200 times sweeter than sugar. They have a glycemic index of 0, meaning they don't affect blood sugar levels
- Sugar Alcohol: Erythritol is a sugar alcohol that's 70-80% as sweet as sugar, with minimal calories and carbs. It doesn't raise blood sugar or insulin levels and is generally well-tolerated
- Artificial Sweeteners: Sucralose is an artificial sweetener that's 600 times sweeter than sugar, with no calories or carbs. However, it may not be suitable for baking as it can produce harmful compounds when exposed to high temperatures
- Liquid Sweeteners: Yacon syrup and honey are liquid sweeteners that are high in antioxidants but also contain calories and carbs, making them less suitable for a keto diet
- Granulated Sugar Alternatives: Coconut sugar and date sugar are granulated sugar alternatives that are
Natural Sweeteners: Monk fruit and stevia are natural sweeteners that are 150-200 times sweeter than sugar. They have a glycemic index of 0, meaning they don't affect blood sugar levels
Monk fruit and stevia are natural sweeteners that can be used as sugar substitutes for people on a keto diet. Monk fruit is a fruit native to China, while stevia comes from the leaves of a plant growing in South America. Both sweeteners are 150-200 times sweeter than sugar and have a glycemic index of 0, meaning they do not affect blood sugar levels.
Monk fruit sweeteners are made from the monk fruit itself. After removing the skin and seeds, the fruit is crushed, and the juice is collected. The end result is very concentrated and can be suspended in liquid, dried into a powder, or blended with other sugar alternatives. Monk fruit has been used in China for centuries and was generally dried and used in herbal teas, soups, and broths in Asian medicine.
Stevia is available in both liquid and powdered forms and can be used to sweeten everything from drinks to desserts. It is very sweet, and a little goes a long way. While it doesn't taste exactly like sugar and many people find that it has a bitter aftertaste, it is a good option for people looking for a natural, low-carb sweetener.
Both monk fruit and stevia are good options for people on a keto diet, as they have no impact on blood sugar levels. However, it is important to read labels when purchasing these sweeteners, as some brands may mix them with other sweeteners or bulking agents that could affect blood sugar levels.
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Sugar Alcohol: Erythritol is a sugar alcohol that's 70-80% as sweet as sugar, with minimal calories and carbs. It doesn't raise blood sugar or insulin levels and is generally well-tolerated
Erythritol is a sugar alcohol that is 70-80% as sweet as sugar. It has minimal calories and carbs and doesn't raise blood sugar or insulin levels. It is generally well-tolerated and can be used as a sugar substitute in baking and cooking.
Erythritol is a popular keto sweetener as it has very little aftertaste, aside from a slight cooling sensation if used in large quantities. It has a glycemic index of 0, meaning it does not spike insulin. Erythritol is naturally occurring in many fruits, but the granulated kind is made by fermenting glucose, usually from corn.
One potential downside of erythritol is that it may crystallize, forming crystals in sauces, frostings, etc. This can result in a crunchy, gritty texture instead of a smooth one. However, using the powdered form of erythritol can help reduce this issue.
Overall, erythritol is a great option for those following a keto diet as it provides the sweetness of sugar without the negative impact on blood sugar and insulin levels.
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Artificial Sweeteners: Sucralose is an artificial sweetener that's 600 times sweeter than sugar, with no calories or carbs. However, it may not be suitable for baking as it can produce harmful compounds when exposed to high temperatures
Sucralose is an artificial sweetener that is 600 times sweeter than regular sugar. It is often sold under the brand name Splenda. Unlike sugar, sucralose is not metabolised by the body and passes through the body undigested, meaning it provides no calories or carbohydrates. This makes it a good option for people following a keto diet. However, Splenda does contain maltodextrin and dextrose, which are carbohydrates that provide a small number of calories and carbohydrates.
While sucralose itself does not contain calories or carbohydrates, it may not be suitable for baking. Some studies have found that sucralose could produce harmful compounds when exposed to high temperatures, such as during cooking or baking. These compounds include chloropropanols and dioxins, which are potentially toxic chlorinated compounds. Therefore, it is recommended to use sucralose as a low-carb way to sweeten drinks or foods that are not baked, such as oatmeal and yoghurt, and stick to other sweeteners for baking.
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Liquid Sweeteners: Yacon syrup and honey are liquid sweeteners that are high in antioxidants but also contain calories and carbs, making them less suitable for a keto diet
Liquid Sweeteners: Yacon Syrup and Honey
Yacon syrup and honey are liquid sweeteners that are high in antioxidants but also contain calories and carbs, making them less suitable for a keto diet.
Yacon syrup is a sweet alternative to sugar that is becoming increasingly popular in the low-carb community. It is made from the roots of the yacon plant, which is native to the Andes Mountains in South America. The roots are crushed to release juice, which is then filtered and evaporated until a thick syrup is left. Yacon syrup has a sweet taste and amber colour, with a consistency similar to maple syrup or molasses.
The main compounds in yacon syrup are called fructooligosaccharides (FOS), which are a type of soluble fibre that passes through the digestive system without being broken down or absorbed. This means that yacon has a low glycemic index, as it provides sweetness without spiking blood sugar levels. However, yacon syrup does contain some simple sugars, including fructose and glucose, so it is not entirely sugar-free. A tablespoon of yacon syrup contains around 6 grams of sugar, so while it is fairly low-carb and low-calorie, it is not completely keto-friendly.
Honey is another liquid sweetener that is high in antioxidants. However, it is also high in calories and carbs, with around 60 calories and 17 grams of carbs per tablespoon. This means that honey is not suitable for a keto diet, as it will spike blood sugar and insulin levels.
While yacon syrup and honey are less suitable for a keto diet due to their calorie and carb content, they do offer some potential health benefits. Yacon syrup, for example, is a good source of prebiotic fibre, which can feed good gut bacteria and improve gut health. It also has anti-inflammatory benefits and may even have potential cancer-fighting properties, according to early studies. Honey is also a good source of antioxidants and has been linked to a reduced risk of heart disease.
In conclusion, while yacon syrup and honey are liquid sweeteners that offer some health benefits, their calorie and carb content make them less ideal for a keto diet. For a keto-friendly alternative, it is recommended to use liquid sweeteners that are low in net carbs, such as those sweetened with stevia, monk fruit, or erythritol.
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Granulated Sugar Alternatives: Coconut sugar and date sugar are granulated sugar alternatives that are
Coconut sugar and date sugar are granulated sugar alternatives that are compatible with the paleo diet. However, they are not suitable for the keto diet because they are high in calories and carbohydrates.
Coconut sugar is made from the sap of the coconut palm tree, which is dehydrated to make granulated coconut sugar. It has a small amount of inulin, which can support gut health and slow down blood sugar spikes. However, it has a high glycemic index of 54 and is as high in calories as conventional table sugar.
Date sugar is one of the least processed sweeteners, as it is simply ground-up dried dates. It retains the vitamins, fibre, and other nutrients of the dried fruit. It has a glycemic index of 42, which is lower than many other sweeteners, but still fairly high. Date sugar does not melt or dissolve and has a strong date taste that may not work well in all recipes.
While coconut and date sugar are more natural and healthier alternatives to white table sugar, they are not suitable as keto sweeteners for diabetics.
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Frequently asked questions
Some good natural sugar substitutes for keto include monk fruit, stevia, and erythritol. Monk fruit is a natural sweetener that is 100-250 times sweeter than sugar and contains no calories or carbs. Stevia is a natural sweetener that is 200-350 times sweeter than sugar and has been linked to lower blood sugar levels. Erythritol is a sugar alcohol that is 70% as sweet as sugar and contains only 5% of the calories.
Sucralose is an artificial sweetener that is 600 times sweeter than sugar and contains no calories or carbs. Xylitol is another artificial sweetener that is as sweet as sugar but contains no carbohydrates. Acesulfame potassium is 200 times sweeter than sugar and has no calories or carbs.
Some sugar substitutes to avoid on keto include maltodextrin, honey, coconut sugar, maple syrup, and agave nectar. These sweeteners are high in carbs and will kick you out of ketosis.
