Best Artificial Sweeteners For Keto: A Comprehensive Guide

The keto diet is a low-carb, high-fat diet that promotes a state of ketosis, where the body burns fat for fuel instead of carbohydrates. This means that natural sweeteners like white sugar are off the menu.

So, what are the best artificial sweeteners for keto cooking? Well, it depends on what you're making.

If you're baking, your best options are erythritol, allulose, or monk fruit. Erythritol is a sugar alcohol that has a similar structure to sugar but is only partially digested by the body. Allulose is a rare type of sugar that humans can't absorb. Monk fruit is a natural sweetener that's been used in traditional Chinese medicine for thousands of years. It's 100–250 times sweeter than sugar, so a little goes a long way.

If you're making drinks, sauces, or dressings, you might want to try liquid sweeteners like stevia or yacon syrup. Stevia is a non-nutritive sweetener that's 200–400 times sweeter than sugar. Yacon syrup is made from the roots of the yacon plant and contains fructooligosaccharides (FOS), a type of fibre that the body can't digest.

Other keto-friendly sweeteners include xylitol, a sugar alcohol that's as sweet as table sugar but with fewer calories and carbs, and sucralose, an artificial sweetener that's 400–700 times sweeter than sugar.

Happy cooking!

Erythritol: a sugar alcohol with a similar structure to sugar, but only partially digested by the body

Erythritol is a sugar alcohol, or polyol, that is often used as a sugar substitute in keto cooking. It is made from fermented corn or cornstarch and occurs naturally in small quantities in fruits like grapes, melons, and some fermented foods like cheese and soy sauce. Erythritol has a similar structure to sugar but is only partially absorbed and digested by the body, making it a good option for those following a keto diet.

Erythritol is well-tolerated and has close to zero net carbs, which is why it is a popular choice for keto baking and cooking. It is about 60-80% as sweet as regular table sugar but contains only about 5% of the calories. It does not spike blood sugar or insulin levels and is generally recognized as safe by the FDA. This makes it a suitable option for those with insulin resistance or type 2 diabetes. Additionally, erythritol may offer some health benefits such as cavity prevention, antioxidant properties, and reduced hunger due to its ability to slow gastric emptying.

However, it is important to note that erythritol has a cooling effect on the tongue, which may be unpleasant in large doses. It can also cause gastrointestinal side effects, such as bloating, gas, and diarrhea, especially when mixed with fructose. While rare, some people may also be allergic to erythritol, and it is recommended that pregnant women avoid it due to a lack of research in this area.

Xylitol: a sugar alcohol with a similar sweetness to regular sugar but fewer calories and carbs

Xylitol is a sugar alcohol with a similar sweetness to regular sugar but with fewer calories and carbs. It is a sugar substitute used mainly as a sweetener in manufactured products like chewing gum, supplements, toothpaste, and pharmaceuticals. It occurs naturally in low amounts in some fruits and vegetables and during normal human metabolism.

Xylitol has a glycemic index of 7 (compared to 100 for glucose and 65 for sucrose). It is not a zero-calorie sweetener, but it has 60% fewer calories than regular sugar. It is considered safe by the FDA, but it is toxic to dogs.

Xylitol has several benefits. Firstly, it barely spikes blood glucose and insulin levels. When consumed, approximately 10-20% of xylitol is excreted in the urine instead of being digested. It has a minimal effect on blood sugar and insulin levels, raising blood sugar levels by only 7% compared to glucose.

Secondly, xylitol may improve dental health. Unlike real sugar, sugar alcohols do not contribute to dental cavities. While the mechanism is unclear, some evidence suggests that xylitol decreases dental plaque formation by inhibiting the growth of certain bacteria.

Thirdly, xylitol may reduce intestinal glucose absorption and improve muscle glucose uptake. A study on rats found that xylitol reduced the absorption of carbs by inhibiting digestive enzymes and improved muscle glucose uptake.

Finally, xylitol might accelerate ketosis. A study of 72 surgical patients found that xylitol increased ketone levels and led to ketosis, even when combined with carbohydrates.

However, there are also some drawbacks to using xylitol. Firstly, it may lead to difficulty losing weight. A 2017 study found that obese people with higher xylitol levels were less likely to lose weight. However, it is unclear whether the xylitol in their bloodstream was from their diet or produced by their metabolism.

Secondly, xylitol can cause diarrhea. All 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.

Thirdly, xylitol is usually made from corn, which is often sprayed with glyphosate (commercial name Roundup). Glyphosate can disrupt gut bacteria and is considered a "probable carcinogen to humans" by the International Agency for Research on Cancer.

Fourthly, xylitol has unknown microbiome effects. It has a measurable effect on the bacteria in the mouth and gut, inhibiting the growth of bacteria. While this may be beneficial for preventing cavities, its impact on gut health is unknown.

Lastly, xylitol is toxic to dogs. It causes excessive insulin secretion, leading to severe reductions in blood sugar and almost immediate liver failure.

In conclusion, while xylitol has some health benefits, there are also potential side effects and unknown long-term effects. It is generally considered safe for human consumption, but it is important to be aware of the potential drawbacks and use it in moderation.

Monk fruit: a natural sweetener with zero calories and carbs, 100-250 times sweeter than table sugar

Monk fruit sweetener is a natural, zero-calorie sweetener that is 100–250 times sweeter than regular sugar. It is extracted from monk fruit, also known as luo han guo or "Buddha fruit," a small, round fruit grown in Southeast Asia. The monk fruit has been used for centuries in traditional Chinese medicine, but the Food and Drug Administration (FDA) only approved its use as a sweetener in 2010.

The sweetener is created by removing the seeds and skin of the fruit, crushing it, and then filtering and extracting its sweet portions into liquid and powdered forms. The compounds that give monk fruit extract its sweetness are called mogrosides, which consist of a backbone structure called mogrol with glucose units (glycosides) attached to it. Monk fruit sweeteners can be used in a wide range of beverages and foods like soft drinks, juices, dairy products, desserts, candies, and condiments.

Monk fruit sweeteners are often blended with erythritol, a sugar alcohol with zero calories per gram, to taste and look more like table sugar. This blend can be used as a sugar alternative in baked goods, as monk fruit sweeteners are stable at high temperatures. However, the texture of baked goods made with monk fruit sweeteners may differ from those made with sugar because, in addition to sweetness, sugar plays a role in volume and texture in recipes.

Monk fruit sweeteners are Generally Recognized As Safe (GRAS) by the FDA and are considered safe for consumption by children, pregnant and breastfeeding women, and people with diabetes. Observational studies have shown a link between low-calorie sweetener consumption and increased body weight and waist circumference in adults, but well-designed randomized controlled trials support that substituting low-calorie sweetener options for regular-calorie versions leads to modest weight loss. Monk fruit sweeteners do not appear to impact blood glucose or insulin levels and may even have anti-diabetes properties, as studies in mice with diabetes suggest that monk fruit extract may reduce blood sugar levels.

Monk fruit sweetener is a natural, zero-calorie alternative to sugar that is safe for most people and can be used in a variety of recipes. It may also provide health benefits due to its antioxidant and anti-inflammatory properties, but more research is needed to confirm these effects.

Stevia: a non-nutritive sweetener with zero calories, carbohydrates or other nutrients, 200-400 times sweeter than table sugar

Stevia is a non-nutritive sweetener that is 200-400 times sweeter than table sugar. It is a natural sweetener derived from the Stevia rebaudiana plant, native to South America. It has zero calories, carbohydrates or other nutrients, making it a good alternative to table sugar for those on a keto diet.

Stevia is available in powder or liquid form and can be used in a variety of ways. It can be sprinkled on cereal or used in hot or cold drinks. It can also be used in baking, although this can be tricky as it doesn't have the same chemical makeup as sugar and won't give cakes, cookies and breads the right texture. It is best to check the package for the sugar-to-stevia ratio before measuring out the sweetener, as each brand is different.

Stevia is also used in tabletop sweeteners such as Truvia, Pure Via, Stevia in the Raw, Splenda Naturals Stevia Sweetener, SweetLeaf and Enliten. It is also used in some diet cola soft drinks and flavoured waters.

Stevia is considered safe to consume and is recognised as Generally Recognised as Safe (GRAS) by the U.S. Food and Drug Administration (FDA). It does not raise blood sugar levels and is frequently recommended to people with diabetes as a way to manage their carbohydrate intake. It may also be beneficial for weight loss and weight management.

However, it is important to note that stevia may affect the healthy bacteria in the stomach, causing gas and bloating. It is also often mixed with erythritol, which has been linked to an increased risk of heart attacks and strokes.

Sucralose: an artificial sweetener that is 400-700 times sweeter than sugar, with little to no impact on blood sugar

Sucralose is an artificial sweetener that is 400–700 times sweeter than sugar, with little to no impact on blood sugar. It is often marketed as Splenda and comes in a yellow packet. Sucralose is made from sugar, giving it a taste that is generally preferable to other artificial sweeteners. It is also altered so that it passes through the body instead of being stored and used as energy, making it almost calorie-free.

Splenda is a popular choice for those who want to watch their carbohydrate and calorie intake. It is used in foods like yogurt, candy, ice cream, and soda. It is also suitable for cooking and baking, although some studies have questioned its stability at high temperatures.

Most studies show that sucralose has little to no effect on blood sugar and insulin levels. However, a few studies have found that it could reduce insulin sensitivity and increase blood sugar and insulin levels. Therefore, more research is needed to understand its effects fully.

While sucralose is generally considered safe, some studies have linked it to potential health problems. For example, research has shown that it can change the gut microbiome by lowering the number of good bacteria. Animal studies have also indicated that long-term sucralose intake could lead to increased inflammation, which may contribute to obesity and diabetes over time.

Overall, sucralose is a popular artificial sweetener that is much sweeter than sugar and has minimal effects on blood sugar. However, there are some questions about its long-term health effects, especially regarding gut health and stability at high temperatures.

Frequently asked questions