To achieve ketosis, a metabolic state where fat stores are used for energy instead of carbs, one must reduce consumption of high-carb foods such as starches, desserts, and processed snacks.
Fortunately, there are several low carb sweeteners available that can be enjoyed when following a ketosis diet, as reducing sugar consumption can prove to be difficult when trying to sweeten beverages, baked goods, sauces, and dressings.
The top sweeteners for a low carb keto diet are presented below, along with the ones you should avoid.
1. Stevia
Stevia, derived from the Stevia rebaudiana plant, is a natural sweetener categorized as a nonnutritive sweetener due to its minimal calorie and carbohydrate content.
Studies conducted on animals and humans have revealed that stevia, unlike ordinary sugar, possesses the potential to reduce blood sugar levels. Both liquid and powdered versions of stevia are available, enabling their utilization as sweeteners in various beverages and desserts.
Due to its higher sweetness compared to regular sugar, less stevia is needed in recipes to achieve the same flavor. Instead of using a cup or 200 grams (g) of sugar, only 1 teaspoon (tsp) or 4 g of powdered stevia should be substituted.
2. Sucralose
Sucralose, being an artificial sweetener, has the property of not being metabolized. This indicates that it is not digested by the body and therefore does not contribute any calories or carbs. Splenda, being the prominent sweetener based on sucralose, is widely favored due to its absence of the bitter taste often associated with other artificial sweeteners.
Splenda, which contains maltodextrin and dextrose, adds 3 calories and 1 g of carbs per packet despite sucralose being calorie-free. It should be noted that sucralose might not be an appropriate replacement for sugar in baking recipes unlike other sweeteners.
When exposed to high temperatures, sucralose has been found to potentially generate harmful compounds. It is advisable to utilize sucralose as a low carb option for sweetening beverages or foods such as oatmeal and yogurt, while opting for alternative sweeteners when baking.
Splenda can be used as a replacement for sugar in most recipes at a 1:1 ratio. However, because pure sucralose is 600 times sweeter than regular sugar, you will only require a small quantity of it to replace sugar in your preferred dishes.
3. Erythritol
Erythritol, a type of sugar alcohol, is part of the natural compound class that mimics the taste of sugar by stimulating the sweet taste receptors on your tongue. Although it is only 80% as sweet as regular sugar, it only has 5% of the calories, amounting to just 0.2 calories per gram.
Although erythritol contains 4g of carbs per teaspoon, research suggests that it can potentially reduce blood sugar levels. Additionally, its smaller molecular weight usually prevents the digestive problems commonly linked with other sugar alcohols.
Erythritol is suitable for both baking and cooking and can be used as a sugar substitute in a diverse range of recipes. However, it is important to note that it provides a cooling sensation in the mouth and does not dissolve as effectively as sugar, which may result in a slightly grainy texture in foods.
To achieve optimal results, substitute approximately 1-1/3 cups (267 g) of erythritol for every cup (200 g) of sugar.
4. Xylitol
Xylitol, a sugar alcohol, can often be found in sugar-free gum, candies, and mints. It possesses the same level of sweetness as sugar, yet only contains 3 calories per gram and 4 grams of carbohydrates per teaspoon (4 grams).
Similar to other sugar alcohols, xylitol’s carbohydrates are not considered as net carbs since they do not substantially increase blood sugar or insulin levels like sugar does. Xylitol can be conveniently incorporated into tea, coffee, shakes, or smoothies to enhance taste without adding significant carbohydrates.
Xylitol functions effectively in baked goods as well, although it may necessitate additional liquid in the recipe due to its tendency to absorb moisture and enhance dryness. Since xylitol has the same level of sweetness as regular sugar, it can be substituted for sugar at a 1:1 ratio.
If you experience any negative effects, reduce your consumption of xylitol as it has been linked to digestive issues when consumed excessively.
5. Monk fruit sweetener
Monk fruit sweetener, as its name suggests, is derived from the monk fruit, a plant indigenous to southern China. It contains mogrosides, natural sugars and compounds that act as antioxidants and contribute significantly to the fruit’s sweetness.
Monk fruit sweetener can range in sweetness from 100–250 times that of regular sugar, depending on the concentration of mogrosides. With zero calories and zero carbs, monk fruit extract is an excellent choice for individuals following a ketogenic diet.
When purchasing monk fruit sweetener, it is important to examine the ingredients label because monk fruit extract may be mixed with sugar, molasses, or other sweeteners which can affect the overall calorie and carbohydrate content. In addition, an earlier study indicated that mogrosides might enhance insulin release, leading to improved sugar transportation out of the bloodstream and assisting in blood sugar level control.
Monk fruit sweetener is suitable for use in any scenario where regular sugar would be used. The quantity utilized may differ depending on the brand due to potential additional ingredients. While some individuals suggest replacing sugar with an equal amount of monk fruit sweetener, others propose reducing the sweetener quantity by half.
6. Yacon syrup
Yacon syrup is derived from the roots of the yacon plant, a tuber that is extensively cultivated in South America. The yacon plant produces a sweet syrup containing fructooligosaccharides (FOS), a form of soluble fiber that cannot be digested by the body.
It also contains several simple sugars, including sucrose, fructose, and glucose. Since your body doesn’t digest a large portion of yacon syrup, it contains about half the calories of regular sugar, with just 7 calories per tsp, or 5 milliliters (mL).
Research has indicated that yacon syrup, despite containing approximately 4 grams of carbohydrates per teaspoon (5 mL), does not impact blood sugar levels in the same way as regular sugar. Both human and animal studies have suggested that yacon syrup might be beneficial in managing blood sugar and insulin levels by facilitating blood sugar control.
Yacon syrup is most suitable for using as a sweetener instead of sugar in coffee, tea, cereal, or salad dressings.
Based on some older research, it is not advisable to cook with yacon syrup because the fructooligosaccharides may degrade when subjected to high temperatures. It is suggested to replace other liquid sweeteners such as molasses, corn syrup, or cane juice with an equivalent amount of yacon syrup.
Sweeteners to avoid on a keto diet
Now that we have discussed the most suitable sweeteners for a Keto diet, let’s examine the sweeteners that should be restricted or avoided.
1. Aspartame
Aspartame, frequently found in diet sodas and other sugar-free foods, is a widely used artificial sweetener that has been surrounded by a significant amount of controversy regarding its safety over the years.
Aspartame is generally considered safe for consumption by the FDA, but individuals with phenylketonuria (PKU), advanced liver disease, and pregnant women with hyperphenylalaninemia should avoid it due to potential associations with brain damage.
2. Naturally derived sugars
Although dates, date syrup, honey, maple, agave, yacon, and blackstrap molasses are often considered healthy sweeteners due to their natural origins and potential health benefits, it is important to note that all of these sugars can still potentially disrupt ketosis.
With yacon syrup containing approximately 8g of net carbs per tablespoon and the other sweeteners containing more than 13g, it becomes apparent how these sweeteners can rapidly consume your daily net carb limit. If you choose to include some of these sugars derived from nature in your diet, it is probable that you will have less space for more satisfying, Keto-friendly foods.
3. Maltodextrin
Maltodextrin, an additional food additive approved by the FDA, is frequently obtained from GMO-corn and used in numerous food items to improve flavor, texture, and prolong their shelf life. Nevertheless, this sugar substitute is not exempt from controversy, especially in relation to a Keto diet.
Maltodextrin, surpassing table sugar on the GI scale, possesses the capacity to swiftly elevate blood sugar levels, which is something we should steer clear of if our goal is to remain in ketosis. Research studies additionally indicate that maltodextrin may have negative effects on gut health and promote the proliferation of harmful bacteria. Consequently, it is recommended to avoid incorporating this sweetener into a well-balanced Keto diet.
4. Coconut and brown sugar
Coconut sugar and brown sugar, popular alternatives to white sugar, are frequently utilized as substitutes for conventional sweeteners in a variety of ‘healthy’ dessert recipes.
These sweeteners contain trace minerals and B-vitamins, but in small amounts, making them only slightly healthier than the highly processed sugars they often replace. Additionally, both still have a significant number of net carbs, which means they are not suitable for a Keto diet.
5. Honey
High quality honey, which contains antioxidants and nutrients, is a superior option to refined sugar. Nevertheless, due to its high calorie and carbohydrate content, it may not be ideal for those following a keto diet.
6. Maple syrup
Each serving of maple syrup contains a considerable quantity of micronutrients such as manganese and zinc, although it is also rich in sugar and carbohydrates.
7. Agave nectar
Agave nectar, consisting of approximately 80% fructose, can hinder your body’s insulin sensitivity and lead to metabolic syndrome, thus posing challenges in regulating blood sugar levels.
8. Dates
Dates, despite being a dried fruit commonly utilized for natural sweetening in desserts, not only provide a small amount of fiber, vitamins, and minerals but also maintain a significant carbohydrate content.
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When making a choice of a Keto-friendly sweetener, it is advisable to primarily opt for stevia or monk fruit.
With no carbohydrates and minimal impact on blood sugar levels, these sweeteners are perfect for satisfying sugar cravings without any or hardly any known adverse reactions. Nevertheless, it is important to use them sparingly and primarily as a means to adapt your palate to a low-carb diet, rather than relying on them as a regular substitute.
Always remember to check the label of any sweetener you purchase in order to ensure there are no hidden additives that could potentially increase the net carb count.
