Sweeteners And Keto: What's The Sweet Truth?

The keto diet is a low-carb, high-fat, and moderate-protein diet. It involves cutting back on high-carb foods like starches, desserts, and processed snacks to reach a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. To maintain ketosis, it is crucial to reduce sugar consumption, which can make it challenging to sweeten food and drinks. However, several low-carb sweeteners are compatible with the keto diet.

Stevia, a natural sweetener derived from the Stevia rebaudiana plant native to South America, is 30-150 times sweeter than sugar. It has zero calories and does not affect blood sugar levels, making it a popular choice for diabetics and keto dieters. It is available in powdered, granulated, and liquid forms, but the powdered and granulated versions may be mixed with fillers like maltodextrin or dextrose.

Monk fruit, or luo han guo, is a natural sweetener extracted from a plant native to Southeast Asia and has been used in traditional Chinese medicine. It has zero calories and carbs and does not raise blood sugar or insulin levels. Monk fruit is rich in antioxidants called mogrosides, which provide its sweetness. However, it can be expensive, and there are no long-term studies on its regular use.

Erythritol, a sugar alcohol found naturally in small quantities in fruits and fungi, is made by fermenting corn or corn starch. It has a negligible amount of calories and carbs and does not affect blood sugar or insulin levels. Erythritol is generally well-tolerated, but it can cause digestive issues like bloating and diarrhoea in some individuals. It is a popular choice for keto baking.

Xylitol, another sugar alcohol, is commonly found in sugar-free products. It has a similar sweetness to table sugar but contains fewer calories and carbs. Xylitol has a positive impact on oral hygiene and can help prevent cavities. However, consuming excessive amounts can lead to laxative effects and stomach discomfort in humans, and it is toxic to dogs.

Other keto-friendly sweeteners include sucralose, yacon syrup, and allulose. It is important to note that while these sweeteners can help satisfy sweet cravings, they may also promote sugar cravings in some individuals. When choosing a keto-friendly sweetener, it is best to opt for stevia or monk fruit as they have zero net carbs and minimal to no effects on blood sugar.

Natural vs artificial sweeteners

The keto diet is a low-carb, high-fat, and moderate-protein diet that promotes a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. To maintain ketosis, it is crucial to reduce sugar consumption, which can be challenging when it comes to sweetening baked goods, beverages, sauces, and dressings. However, there are both natural and artificial sweeteners available that can be used on a keto diet without interfering with ketosis.

Natural Sweeteners

Natural sweeteners are derived from natural sources such as plants or fruits and are typically considered healthier alternatives to artificial sweeteners. Some examples of natural sweeteners that are keto-friendly include:

• Monk fruit: A fruit native to China, monk fruit is 100-250 times sweeter than sugar and contains no calories or carbs. It has been recognized as safe by the FDA and can be used in various recipes, including baked goods, due to its heat stability.
• Stevia: Derived from the Stevia rebaudiana plant, stevia is a natural sweetener that is 250-300 times sweeter than sugar and contains little to no calories or carbs. It is available in liquid or powder form and can be used in a variety of applications, from beverages to baking.
• Yacon syrup: Made from the roots of the yacon plant, yacon syrup is rich in fructooligosaccharides (FOS), a type of soluble fiber that the body cannot digest. It contains half the calories of table sugar and has been found to have beneficial effects on insulin resistance and weight loss. However, it is not suitable for cooking or baking as high temperatures can break down the FOS.

Artificial Sweeteners

Artificial sweeteners are synthetically produced and are often much sweeter than sugar while containing few to no calories. Some examples of artificial sweeteners that are keto-friendly include:

• Sucralose: Sucralose is an artificial sweetener that passes through the body undigested, providing no calories or carbs. It is commonly found in Splenda, which is a popular sweetener on the market. However, Splenda does contain some carbs and calories from other ingredients. Sucralose is suitable for baked goods, but studies suggest that it may release toxic compounds when exposed to high temperatures.
• Erythritol: Erythritol is a sugar alcohol that occurs naturally in some fruits and fermented foods. It is about 60-80% as sweet as table sugar, with only 0.2 calories per gram. Erythritol does not cause blood sugar spikes and may even help reduce sugar consumption. It can be used as a substitute for table sugar in beverages and some recipes, but its cooling effect on the tongue may be unpleasant in large doses.
• Xylitol: Xylitol is another sugar alcohol that is as sweet as table sugar but has fewer calories and carbs. It is often found in sugar-free products like gum, mints, and toothpaste. Xylitol does not raise blood sugar levels like table sugar and is safe to consume according to the FDA. However, consuming excessive amounts can lead to digestive issues such as cramps and diarrhea.

Both natural and artificial sweeteners can be used on a keto diet, but it is important to choose options that are low in carbs and calories to maintain ketosis. While natural sweeteners are generally considered healthier, some artificial sweeteners have been found to provide additional benefits, such as improved dental health. It is always important to consult a healthcare provider before making significant dietary changes or using new sweeteners, especially for individuals with specific health conditions.

Monk fruit

When buying monk fruit sweetener, check the ingredients label as some products may be mixed with sugar, molasses, or other sweeteners that can alter the calorie and carb content.

Stevia

There are some possible risks associated with stevia, including bloating, dizziness, nausea, and numbness. Additionally, stevia may lower blood sugar, which can be dangerous for people with diabetes who take insulin. It may also lower blood pressure, so it is important to consult a healthcare provider before trying stevia if you are taking blood pressure medication.

Erythritol

A February 2023 paper in Nature Medicine found that higher circulating erythritol levels correlated with higher risks of heart attack, stroke, and cardiac death. However, it's important to remember that correlation does not equal causation. The authors of the study did not test how much erythritol each person produced naturally, so it's unclear whether consuming erythritol is the direct cause of these health issues.

Xylitol

• Barely spikes blood glucose and insulin: When consumed, xylitol has a minimal effect on blood sugar and insulin levels. Approximately 10-20% of xylitol is excreted in urine instead of being digested. It has a low glycemic index and only raises blood sugar levels by 7% compared to glucose.
• May improve dental health: Xylitol and other sugar alcohols can reduce tooth decay, possibly by changing the composition of mouth bacteria. Research suggests that xylitol decreases dental plaque formation by inhibiting the growth of certain bacteria.
• May reduce intestinal glucose absorption and improve muscle glucose uptake: A study on rats found that xylitol can reduce carb absorption by inhibiting digestive enzymes and improve muscle glucose uptake.
• Might accelerate ketosis: A study on 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:

• May lead to difficulty losing weight: A study found that obese people with higher xylitol levels were less likely to lose weight. However, it is unclear if the xylitol came from their diet or their metabolism.
• It can cause diarrhea: All sugar alcohols can have a laxative effect, and xylitol is no exception. The maximum "safe" dose of xylitol that doesn't cause diarrhea is approximately 0.35 grams per kilogram of body weight.
• It's usually made from corn: Corn and corn cobs are common sources of xylitol, and non-organic corn is often sprayed with glyphosate, which can be harmful to health.
• It has unknown microbiome effects: Xylitol has a measurable effect on the bacteria in the mouth and gut, but it is unclear if this is beneficial or harmful.
• It's toxic to dogs: Xylitol causes excessive insulin secretion in dogs, leading to severe reductions in blood sugar and liver failure.

Frequently asked questions