Sweeteners For Keto: Which Sugars Are Safe?

The keto diet is a low-carb, high-fat diet that aims to shift the body into a metabolic state called ketosis. This involves cutting back on high-carb foods like starches, desserts, and processed snacks, as well as sugar. While sugar cravings are common when starting a keto diet, there are several keto-friendly sweeteners that can be used as alternatives. These include stevia, sucralose, erythritol, xylitol, monk fruit, and yacon syrup. These sweeteners have little to no impact on blood sugar levels and are low in calories and net carbs. However, it's important to note that some of these sweeteners may have potential side effects, and more research is needed to understand their long-term impacts.

Natural sugar alternatives

Monk Fruit

Monk fruit is a small round fruit native to Southeast Asia that has been used in Chinese medicine for centuries. The US Food and Drug Administration (FDA) recently approved monk fruit extract as a sweetener. Monk fruit is 100-250 times sweeter than regular sugar but contains no calories or carbs, making it a great option for a ketogenic diet. Monk fruit also has a better taste profile than stevia and is often mixed with it to blunt stevia's aftertaste.

Stevia

Stevia is a natural sweetener derived from the Stevia rebaudiana plant, which is part of the sunflower family. It is 200-350 times sweeter than table sugar and has little to no calories or carbs. Unlike regular sugar, stevia may help lower blood sugar levels. It is available in both liquid and powdered forms and can be used to sweeten drinks, desserts, and other recipes.

Erythritol

Erythritol is a sugar alcohol that occurs naturally in small quantities in fruits and fungi like grapes, melons, and mushrooms. It is about 70-80% as sweet as regular sugar but contains only 5% of the calories (0.2 calories per gram). Erythritol does not raise blood sugar or insulin levels and is generally recognized as safe by the FDA. It is used in baking and cooking and can be substituted for sugar in a variety of recipes. However, it tends to have a cooling mouthfeel and may cause digestive issues in some people.

Yacon Syrup

Yacon syrup is a sweetener made from the roots of the yacon plant, a tuber widely grown in South America. It is rich in fructooligosaccharides, a type of soluble fiber that the body cannot digest. Yacon syrup contains about 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, but not for cooking as it can break down when exposed to high temperatures.

Allulose

Allulose is a rare sugar that occurs naturally in only a few foods such as wheat, raisins, and figs. The body cannot metabolize allulose, so it passes through the body without contributing carbs or calories. It is classified as a low-calorie sweetener and is about 70% as sweet as table sugar. It bakes and freezes like sugar, making it a good option for baked goods and ice cream. However, it is more expensive than other sweeteners and is not widely available.

Coconut Sugar

Coconut sugar is made from boiling down the sap of coconut palm trees. It has a lower glycemic index than sugar, meaning it has a decreased impact on blood glucose levels. It also has a good nutritional profile, containing vitamin C, B vitamins, and antioxidants. However, it is high in fructose, which can contribute to impaired blood sugar control, so it may not be suitable for a keto diet.

While these natural sugar alternatives are considered safer options, it is important to consume them in moderation as part of a healthy and balanced diet.

Sugar's impact on ketosis

Sugars Impact on Ketosis

The ketogenic diet is a low-carb, moderate-protein, and high-fat diet. This means that sugar must be cut out of your diet to stay within your daily carb limit. The keto diet aims to reach a metabolic state called ketosis, where the body breaks down fat stores instead of carbs to produce energy.

Ideally, you should aim for 0 grams of added sugar consumption. However, as long as you stay within your daily carb limit, you should be fine. The recommended daily carb intake varies between 20 and 50 grams of carbohydrates per day.

The Impact of Sugar on Ketosis

Eating sugar while in ketosis can have some negative effects. Firstly, it can cause gastrointestinal distress, especially if your body is no longer accustomed to digesting high-carbohydrate foods. Secondly, consuming sugar can trigger a psychological setback, stimulating the pleasure centres in the brain and making it difficult to get back on track without craving sweet treats again.

Alternatives to Sugar on Keto

There are several keto-friendly alternatives to sugar, including natural and artificial sweeteners. Monk fruit, allulose, stevia, and erythritol are popular choices as they are natural, low-carb, and do not affect insulin and blood glucose levels. Other options include sucralose, xylitol, and yacon syrup.

Beating Sugar Cravings

If you're craving sugar on keto, there are a few simple techniques to try:

• Make a keto-friendly version of your favourite treat by substituting sugar with a keto-friendly sweetener.
• Stock up on keto-friendly snacks and treats, such as fat bombs, which are healthy and low-carb.
• Budget a treat into your meal plan by saving some of your daily carb allowance for a small cheat meal.

Sugar cravings

Identify the Cause

Recognising the triggers behind your sugar cravings is the first step towards managing them effectively. Ask yourself if you are stressed, sleep-deprived, or hungry. Addressing these underlying issues can help reduce the intensity and frequency of sugar cravings.

Practice Mindful Eating

Be mindful of your eating habits and ensure you eat at regular intervals. Waiting too long between meals can lead to sugar cravings and irrational eating behaviour. Eating every 3-5 hours can help stabilise blood sugar levels and prevent cravings.

Choose Nutritious Alternatives

When a sugar craving strikes, opt for nutritious alternatives that can satisfy your sweet tooth while providing essential nutrients. Reach for fruits, yogurt, berries, dark chocolate (in moderation), or make yourself a smoothie. These options offer natural sweetness along with vitamins, minerals, and fibre.

Increase Protein Intake

Consuming adequate protein is crucial for managing hunger and cravings. Include a source of protein, such as meat, poultry, fish, or plant-based alternatives, in your meals. Protein helps increase feelings of fullness and can curb sugar cravings.

Stay Hydrated

Sometimes, dehydration can be mistaken for hunger or a sugar craving. Make sure you drink enough water throughout the day. Proper hydration can help reduce cravings and improve your overall health.

Manage Stress

Stress can significantly contribute to sugar cravings. Find healthy ways to manage your stress levels, such as practising meditation, deep breathing, or engaging in physical activity. Lowering your stress levels may help reduce the intensity of sugar cravings.

Get Enough Sleep

Lack of sleep can disrupt your body's natural balance and lead to sugar cravings. Aim for 7-9 hours of quality sleep each night. Adequate sleep can help regulate hormones that influence appetite and cravings.

Use Natural Sweeteners

If you're following a keto diet, consider using natural sweeteners like stevia, erythritol, or monk fruit. These sweeteners have minimal impact on blood sugar and insulin levels, making them a better choice than regular sugar. However, use them in moderation and be mindful of any potential side effects.

Sugar alternatives for baking

When following a keto diet, it is important to cut down on sugar and opt for sugar alternatives instead. Sugar performs many critical functions in baking, such as providing moisture and tenderness, increasing shelf life, and adding sweetness. Here are some sugar alternatives that can be used for baking:

• Monk Fruit Sweetener: A relatively new sugar substitute that is 150-200 times sweeter than sugar. It does not raise blood sugar or insulin levels and has a better taste profile than stevia. The ratio is usually 1/2 cup of monk fruit sweetener for every 1 cup of sugar.
• Erythritol: A sugar alcohol that is generally recognized as safe by the FDA. It is about 70-80% as sweet as table sugar but contains only 5% of the calories. The ratio is 1 cup of erythritol for every 1 cup of sugar.
• Stevia: A natural sweetener derived from the Stevia rebaudiana plant. It is 200-400 times sweeter than sugar and contains little to no calories or carbs. When baking with stevia, it is recommended to use a stevia baking blend and add ingredients like bananas or yogurt to retain moisture. The ratio is 1 cup of stevia for every 1 cup of sugar.
• Date Sugar: A slightly sweeter alternative made from dehydrated dates. It can be used as a one-to-one replacement for granulated or brown sugar in baking but tends to dry out baked goods, so extra moisture may be needed. The ratio is 2/3 cup or 1 cup of date sugar for every 1 cup of sugar.
• Honey: A natural sweetener that is 25-50% sweeter than sugar and has a distinctive flavor. It produces moist and dense baked goods that tend to brown faster. The ratio is 3/4 cup plus 1 tablespoon of honey for every 1 cup of sugar, with a reduction of 2 tablespoons in other liquid ingredients.
• Maple Syrup: A natural sweetener made from the sap of sugar maple trees. It is only 60% as sweet as sugar, so a higher quantity is needed. The ratio is 3/4 cup of maple syrup for every 1 cup of sugar, with a reduction of 3 tablespoons in the liquid ingredients.
• Molasses: A byproduct of refined sugar production that imparts a dark color and strong flavor to baked goods. It is less sweet than sugar, so a higher quantity is needed. The ratio is 1 1/3 cups of molasses for every 1 cup of sugar, with a reduction of 5 tablespoons in the liquid ingredients.
• Fruit and Fruit Concentrates: Natural sweeteners that add moisture, unique flavors, and nutritional value to baked goods. Examples include applesauce, jams, pureed dates and figs, ripe bananas, and berries. The typical ratio is 3/4 cup of fruit puree for every 1 cup of sugar.

It is important to note that while these sugar alternatives can be used in baking, they may require adjustments to the recipe, such as adding extra moisture or reducing liquid ingredients. Additionally, some alternatives may affect the texture, color, or baking time of the final product. It is always a good idea to test and adjust the recipe based on the type of sugar alternative used.

Sugar's health impacts

The ketogenic diet is a low-carb, moderate-protein, high-fat diet. As such, it is recommended to keep your added sugar consumption to a minimum. While natural sugars are fine to consume, it is best to avoid added sugars, which are used by food manufacturers to increase flavor or extend shelf life.

Excessive added sugar consumption has been linked to obesity, diabetes, cardiovascular disease, cancer, depression, and cognitive impairment. It can also raise blood pressure and increase chronic inflammation, both of which are pathological pathways to heart disease.

Sugar can be classified based on its size. Monosaccharides are the simplest form of sugars and include glucose, fructose, and galactose. Disaccharides are made from two different monosaccharides, such as lactose, which is made from glucose and galactose. Oligosaccharides are made of a short chain of monosaccharides (less than 10), while polysaccharides are made of groups of 10 or more.

When following a ketogenic diet, it is important to be mindful of your sugar intake and choose sugar alternatives such as monk fruit, allulose, and stevia. Erythritol, a sugar alcohol, is also acceptable for consumption on a ketogenic diet.

Frequently asked questions