Keto Sugar Substitutes: Which Ones Don't Affect Blood Glucose?

When following a ketogenic diet, it is important to cut back on high-carb foods and reduce sugar consumption. Fortunately, there are several keto-friendly sugar substitutes that can be used to sweeten beverages, baked goods, sauces, and dressings without affecting glucose levels. Some of the best options include stevia, erythritol, monk fruit, and allulose. These sweeteners have little to no impact on blood sugar or insulin levels and are perfect for those looking for an alternative to regular sugar.

Stevia

However, it is worth noting that stevia is much sweeter than regular sugar, so you will need less of it in recipes. It may also cause side effects such as bloating, dizziness, nausea, and numbness.

Overall, stevia is a good choice for a keto-friendly sweetener as it has little to no impact on blood sugar or insulin levels.

Sucralose

However, sucralose may not be suitable for baking, as some studies have found that it could produce harmful compounds when exposed to high temperatures. It is also not suitable for everyone, as some studies have found that it may increase glucose and insulin levels in obese women. Sucralose may also reduce the number of beneficial bacteria in the gut, and increase inflammation in the body.

Erythritol

However, there is increasing scientific evidence that erythritol and other artificial sweeteners can be bad for health. Some research shows that erythritol may be associated with an increased risk of heart attack, stroke, and even death. It may also cause mild to severe digestive issues if consumed in large amounts, including bloating, cramping, excess gas, and diarrhea.

Xylitol

However, it is important to note that xylitol is highly toxic to dogs. When dogs consume xylitol, their bodies mistake it for glucose, leading to a significant increase in insulin production. This can result in hypoglycemia or even death. Therefore, it is crucial to keep xylitol safely contained and out of the reach of dogs.

In summary, xylitol is a sugar substitute that offers various health benefits, particularly in dental health. While it is generally well-tolerated by humans, it can have detrimental effects on dogs, so caution is necessary when using this sweetener.

Monk fruit

The compounds that give monk fruit its sweetness are called mogrosides, which are antioxidants that account for much of the fruit's sweetness. Monk fruit contains natural sugars, mainly fructose and glucose. Monk fruit sweeteners do not affect blood sugar levels and can improve glycemic control, making them a safe option for people with diabetes.

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