Artificial Sweeteners: The Good, Bad, And Ugly For Keto

The keto diet involves cutting back on high-carb foods and reducing sugar consumption to reach a metabolic state called ketosis, where the body breaks down fat stores instead of carbs to produce energy. This makes it challenging to sweeten baked goods, sauces, and beverages. While there are plenty of keto-friendly sweeteners available, there are also many that are not ideal.

Some artificial sweeteners that are bad for keto include aspartame, saccharin, and sucralose. Aspartame is one of the most commonly used artificial sweeteners and is often found in diet sodas and other sugar-free foods. Saccharin, marketed as Sweet'n Low and Sugar Twin, is the oldest synthetic sweetener. Sucralose, found in Splenda, is another zero-calorie artificial sweetener. These sweeteners have been linked to negative health effects, including increased blood sugar and insulin levels, gut bacteria disruption, and potential toxicity.

It's important to carefully read labels and watch out for fillers like dextrose and maltodextrin, which can add carbs and calories to these artificial sweeteners.

Natural sweeteners like honey, maple syrup, and agave nectar are high in carbs and can kick you out of ketosis

Natural sweeteners such as honey, maple syrup, and agave nectar are high in carbohydrates and can interrupt ketosis.

Honey, maple syrup, and agave nectar are all high in sugar and carbs, which can kick you out of ketosis. While honey contains antioxidants and nutrients, making it a better choice than refined sugar, it is still high in calories and carbohydrates and may not be suitable for a keto diet. Similarly, maple syrup contains micronutrients like manganese and zinc but is also high in sugar and carbs. Agave nectar, on the other hand, is about 80% fructose, which can decrease your body's sensitivity to insulin and contribute to metabolic syndrome, making it challenging for your body to regulate blood sugar levels.

These natural sweeteners are not ideal for a ketogenic diet, which requires limiting carb intake and reducing added sugar consumption to reach a state of ketosis. Ketosis is a metabolic state where your body begins breaking down fat stores instead of carbohydrates to produce energy. Therefore, it is essential to choose sweeteners that have little to no impact on blood sugar levels and are low in calories and net carbs.

Some recommended keto-friendly sweeteners include stevia, monk fruit, erythritol, and xylitol. These sweeteners are low in calories and carbs and have minimal to no effect on blood sugar and insulin levels. However, it is important to use these sweeteners in moderation as part of a healthy and balanced keto diet.

Sucralose-based sweeteners like Splenda may contain carbs and calories

Sucralose is an artificial sweetener that is not metabolized, meaning it passes through your body without being digested and thus doesn't provide any calories or carbs. It is also 600 times sweeter than regular sugar, so only a tiny amount is needed to replace sugar in recipes.

However, Splenda, a popular sucralose-based sweetener on the market, contains maltodextrin and dextrose, two carbs that supply about 3 calories and 1 gram of carbs per packet. This means that while sucralose itself is calorie-free, Splenda is not.

Additionally, some studies have found that sucralose could produce harmful compounds when exposed to high temperatures. As a result, it is recommended to use sucralose to sweeten drinks or foods like oatmeal and yogurt, and to stick to other sweeteners for baking.

Overall, while sucralose-based sweeteners like Splenda may be suitable for a keto diet in small amounts, it is important to be aware of the potential calories and carbs they may contain, as well as the possible risks associated with heating them.

Sugar alcohols like xylitol and erythritol can be used in small amounts and are keto-friendly

Sugar alcohols are a great alternative to regular sugar on a keto diet. They are naturally present in certain fruits and are also man-made, processed from regular sugars. They are harder to absorb and digest due to their molecular structure, which is why they are often added to foods marketed as "sugar-free" or "no sugar added".

Sugar alcohols like xylitol and erythritol are keto-friendly and can be used in small amounts. Xylitol is a sugar alcohol commonly found in sugar-free gum, candies, and mints. It has the same sweetness level as sugar but contains only 3 calories per gram and 4 grams of carbohydrates per teaspoon. It can be easily added to tea, coffee, shakes, or smoothies for a low-carb kick of flavour. Xylitol can also be used in baked goods but may require additional liquid in the recipe as it tends to absorb moisture.

Erythritol is another keto-friendly sugar alcohol. It is about 80% as sweet as regular sugar but contains only 5% of the calories, at 0.2 calories per gram. Erythritol has 4 grams of carbohydrates per teaspoon, but studies show that it may help lower blood sugar levels. It can be used as a sugar substitute in baking and cooking and can be safely heated without turning bitter. Erythritol is widely accepted in keto products and meals for everyday use and is easier to digest than other sugar alcohols.

While sugar alcohols are a great option for satisfying your sweet tooth on a keto diet, it's important to consume them in moderation. They may cause digestive issues such as bloating, diarrhoea, and flatulence if consumed in large quantities, especially for individuals with digestive sensitivities. Additionally, overconsumption of sweet treats made with sugar alcohols is a risk due to their lower calorie and carb content, a phenomenon known as the "Snack Well effect". It's crucial to remember that even though these sweeteners have fewer calories and carbs, they still contribute to your total daily intake, and excessive consumption can kick you out of ketosis.

Monk fruit and stevia are natural sweeteners with negligible calories and carbs

Monk fruit and stevia are natural sweeteners that can be safely consumed while in ketosis. They contain negligible calories and carbs and are, therefore, ideal for those following a ketogenic diet.

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 is rich in antioxidants called mogrosides, which are responsible for its sweetness. It is typically 100–250 times sweeter than regular sugar, so only a small amount is needed to sweeten foods and drinks. Monk fruit contains no calories or carbs, making it a great option for those on a ketogenic diet. However, it can be expensive and difficult to find in its pure form.

Stevia is a natural sweetener derived from the Stevia rebaudiana plant, which is native to South America and has been used for over 1500 years. It is a non-nutritive sweetener, meaning it contains little to no calories or carbohydrates. It is typically 30–150 times sweeter than sugar, so a small amount goes a long way. Stevia is available in liquid, powdered, and granulated forms and can be used to sweeten drinks, desserts, and baked goods. It has been shown to have no effect on blood sugar levels and may even help to lower them. It is also recognised as safe by the FDA. However, stevia may have a bitter aftertaste, and excessive consumption can cause a laxative effect.

Both monk fruit and stevia are heat-stable and can be used to sweeten a variety of foods and beverages. They are similar in terms of their health benefits and lack of impact on blood sugar and insulin levels, making them safe for diabetics. However, there are some key differences between the two. Monk fruit is better suited for making frozen desserts as it doesn't settle at the bottom like stevia can. On the other hand, stevia is a better choice for sweetening beverages as it tastes more like regular sugar.

Artificial sweeteners may not be suitable for pregnant women and can cause sugar cravings

Artificial Sweeteners: Not Suitable for Pregnant Women?

While artificial sweeteners are deemed safe for the general population, some are not recommended for pregnant women. For example, saccharin (Sweet 'N Low) is known to cross the placenta and may remain in fetal tissue, so pregnant women are advised to avoid it. Similarly, cyclamate, which is banned in the US, has insufficient data regarding its safety during pregnancy. Aspartame (Equal or NutraSweet) should also be avoided by pregnant women with high levels of phenylalanine in their blood.

It is always best to consult with a healthcare provider about which artificial sweeteners are safe for use during pregnancy.

Artificial Sweeteners: Do They Cause Sugar Cravings?

Research suggests that artificial sweeteners may contribute to sugar cravings and weight gain. This is because they decouple sweetness from caloric content, offering only partial activation of the food reward pathways in the brain. As a result, people may crave more sweets and tend to choose sweet food over nutritious food, ultimately leading to weight gain.

In addition, artificial sweeteners can change the way we taste food. Their intense sweetness compared to table sugar may cause people to find less sweet foods, such as fruit, less appealing and unsweet foods, such as vegetables, unpalatable.

Frequently asked questions