Best Keto Sweetener For Sugar Cravings

There are many keto-approved sweeteners, but not all are created equal. The best keto sweetener will have no calories or net carbs, no effect on insulin levels, be safe to use, and be able to withstand high temperatures without becoming bitter.

Some of the most popular keto sweeteners include stevia, sucralose, erythritol, xylitol, monk fruit, and yacon syrup. These sweeteners can be used to flavour a variety of keto-friendly foods and drinks, from baked goods to sauces and dressings.

When choosing a keto sweetener, it's important to consider the taste, texture, and how it will affect the final product. For example, erythritol can leave a cooling sensation in the mouth, while monk fruit has a more neutral flavour. Some sweeteners, like allulose, are better at dissolving and browning like sugar, making them a good choice for baked goods.

Overall, the best keto sweetener will depend on individual preferences and how it is being used.

Natural Sweeteners: Stevia and Monk Fruit are natural sweeteners that can be used to sweeten coffee or tea, but not for baking

Natural Sweeteners: Stevia and Monk Fruit

Stevia and monk fruit are natural sweeteners that can be used to sweeten coffee or tea, but not for baking. Here's why:

Stevia

Stevia is a natural sweetener that is 30-450 times sweeter than sugar. It is derived from the stevia plant, native to South America, and has been used for centuries in South American cultures. When baking with stevia, you will need much less than sugar – approximately 5 teaspoons of stevia for every cup of sugar. This significant difference in volume can affect the texture and structure of baked goods, which rely on sugar for more than just sweetness.

To compensate for the reduced volume when substituting stevia for sugar in baking, you can use 1:1 sugar replacements or add bulk with other ingredients such as apple sauce, yogurt, whisked egg whites, or pureed pumpkin. It is important to note that stevia is heat stable up to 392°F (200°C), so it is suitable for baking cakes, cookies, and breads but should not be used in high-heat applications.

Monk Fruit

Monk fruit is another natural sweetener that is 150-200 times sweeter than sugar. It is a small round fruit native to Southern China and Northern Thailand, where it has been used in Eastern medicine for centuries. Monk fruit sweeteners are typically blended with other natural sweeteners like erythritol to balance their intense sweetness and create a taste closer to sugar.

Monk fruit sweeteners are stable at high temperatures, making them suitable for baking cookies, muffins, cakes, and bread. However, substituting monk fruit for sugar in baked goods may result in slightly different outcomes in terms of taste and texture due to sugar's unique role in volume and texture. To avoid a granular texture and excessive sweetness, it is recommended to start with a 2:1 ratio of sugar to monk fruit sweetener and adjust as needed.

In summary, while stevia and monk fruit are excellent natural sweeteners for coffee or tea, they may not be the best choice for baking due to the significant differences in volume and sweetness compared to sugar. When using these sweeteners in baking, adjustments to the recipe and additional ingredients may be necessary to achieve the desired results.

Sugar Alcohol: Erythritol is a sugar alcohol that is 80% as sweet as regular sugar with just 5% of the calories. It is a good option for keto baking

Erythritol is a sugar alcohol, a class of naturally occurring compounds that stimulate the sweet taste receptors on your tongue to mimic the taste of sugar. It is commonly extracted from corn, though it also occurs naturally in some fruits and vegetables. Erythritol is 80% as sweet as regular sugar, with only 5% of the calories. In other words, it has 70% of the sweetness of sugar but only 6% of the calories.

Erythritol is a good option for keto baking because it doesn't change blood sugar or insulin levels. It is also a favourite among those with diabetes for this reason. It is often used in baking and cooking and can be substituted for sugar in a wide variety of recipes.

Erythritol has a smaller molecular weight than other sugar alcohols, so it doesn't usually cause the same digestive issues. However, it can cause mild to severe digestive issues if consumed in large amounts, including bloating, cramping, excess gas, and diarrhoea. It also tends to have a cooling mouthfeel and doesn't dissolve as well as sugar, which can leave foods with a slightly gritty texture.

Erythritol is commonly added to sugar substitutes such as Truvia and Splenda Naturals Stevia. It is also found in sugar-free varieties of ice cream, candy, gum, cookies, cakes, protein bars, and fruit spreads.

Artificial Sweeteners: Artificial sweeteners such as aspartame are created in a chemical process and should be avoided

Artificial sweeteners, such as aspartame, are created through a chemical process and should be avoided. These synthetic substances are designed to mimic the taste of sugar without providing calories or carbohydrates. While they may seem like a tempting option for those following a keto diet, there are several reasons why it is best to steer clear of these artificial sweeteners.

Firstly, artificial sweeteners like aspartame have been linked to various health concerns. Although regulatory agencies have deemed them safe for consumption within acceptable daily intake levels, some studies suggest a possible link between aspartame and cancer. There are also reports of side effects such as headaches and dizziness among consumers.

Secondly, artificial sweeteners can have a negative impact on weight management. While they are marketed as a tool for weight loss, some research indicates that they may actually contribute to weight gain and metabolic issues. This is because they can activate the "food reward" pathway in the brain, leading to cravings and increased consumption.

Thirdly, artificial sweeteners can disrupt the balance of gut bacteria. The gut microbiome plays a crucial role in maintaining overall health, and artificial sweeteners have been shown to alter the composition of gut bacteria, potentially leading to adverse effects.

Finally, artificial sweeteners may not provide the desired taste satisfaction. Many people find that they have a bitter or metallic aftertaste, which can be off-putting. Natural sweeteners like stevia or monk fruit are often preferred for their cleaner taste profile.

In conclusion, while artificial sweeteners may seem like a convenient option for those on a keto diet, it is advisable to avoid them due to potential health risks, weight management issues, gut microbiome disruption, and taste concerns. Instead, opt for natural sweeteners like stevia or monk fruit, which have a more favourable safety profile and can help satisfy your sweet tooth without the same negative consequences.

Sweeteners to Avoid: Maltodextrin, honey, coconut sugar, maple syrup, agave nectar, and dates are high in carbs and should be avoided

When following a keto diet, it is important to limit your intake of high-carb foods and reduce your sugar consumption. While there are plenty of keto-friendly sweeteners available, there are some that are high in carbs and should be avoided. These include maltodextrin, honey, coconut sugar, maple syrup, agave nectar, and dates.

Maltodextrin is a highly processed sweetener derived from starchy plants like rice, corn, or wheat. It contains the same amount of calories and carbs as regular sugar. Honey, although a better choice than refined sugar due to its antioxidants and nutrients, is still high in calories and carbs and may not be suitable for a keto diet. Coconut sugar, which is made from the sap of the coconut palm, is absorbed more slowly than regular sugar. However, its high fructose content can contribute to impaired blood sugar control.

Maple syrup, while a good source of micronutrients like manganese and zinc, is also high in sugar and carbs. Agave nectar, which is about 80% fructose, can decrease your body's sensitivity to insulin and contribute to metabolic syndrome, making it difficult to regulate blood sugar levels. Dates, although they supply a small amount of fiber, vitamins, and minerals, contain a substantial amount of carbs.

It is important to note that even small to moderate amounts of sugar can promote inflammation and negatively affect blood sugar and triglyceride levels. Therefore, it is best to avoid these high-carb sweeteners and opt for keto-friendly alternatives when following a keto diet.

Best Sweeteners: Stevia, Sucralose, Erythritol, Xylitol, Monk Fruit, and Yacon Syrup are some of the best sweeteners for a low-carb keto diet

Best Sweeteners for a Low-Carb Keto Diet

Stevia

Stevia is a natural sweetener that is 200 to 300 times sweeter than sugar. It has zero calories and carbs and does not raise blood sugar. It is available in liquid and powdered form and can be used to sweeten drinks and desserts. However, it has a bitter aftertaste and is not suitable for baking.

Sucralose

Sucralose is an artificial sweetener that is calorie-free and passes through the body undigested. It is popular as it lacks the bitter taste of other artificial sweeteners. However, it may not be suitable for baking as it can produce harmful compounds when exposed to high temperatures.

Erythritol

Erythritol is a sugar alcohol that is 80% as sweet as regular sugar but has only 5% of the calories. It helps lower blood sugar levels and does not cause digestive issues like other sugar alcohols. It is suitable for baking and cooking and can be substituted for sugar in a 1:1 ratio. However, it may leave a cooling mouthfeel and a slightly gritty texture.

Xylitol

Xylitol is a sugar alcohol that is as sweet as sugar but has fewer calories and carbs. It is commonly found in sugar-free gum, candies, and mints. It does not raise blood sugar or insulin levels. However, it can cause digestive problems when used in high doses.

Monk Fruit

Monk fruit sweetener is a natural sweetener that is 100-250 times sweeter than sugar. It has zero calories and carbs and may help improve blood sugar management. It can be used anywhere regular sugar is used, but the amount may vary depending on the brand.

Yacon Syrup

Yacon syrup is a natural sweetener derived from the yacon plant. It has half the calories of regular sugar and does not affect blood sugar levels. It is best used as a sweetener in coffee, tea, cereal, or salad dressings, as cooking with it may break down its beneficial compounds.

Frequently asked questions