Keto Sweeteners- the BEST and WORST options! Let me help you decide!

If you have a sweet tooth like me, you probably still crave sweets even while on a keto diet. Finding the right keto-friendly sweeteners can make all the difference in sticking to your low-carb lifestyle. Discover which sweeteners can help you achieve your desired results.

How Alternative Sweeteners Affect your Keto Diet

There's often confusion about alternative sweeteners and their impact on ketosis. In this article, we'll dive into the different types of sweeteners, their effects on ketosis, and the pros and cons of each.

What Makes A Good Keto Sweetener?

When choosing keto sweeteners, look for options that:

• Contain minimal calories and net carbs with no hidden carb sources.


• Do not impact insulin levels (low Glycemic Index) or blood sugar levels.


• Have no negative effects on other biomarkers like cholesterol, triglycerides, and blood pressure.


• Are safe to consume, causing no side effects at reasonable doses.


• Can withstand high temperatures without becoming bitter or toxic.

Breaking it all Down

There are three main categories of sweeteners for keto diets:

1. Natural Sugars


2. Sugar Alcohols


3. Artificial Sugars

1. Natural Sweeteners and Keto

Natural sweeteners like Stevia and Monk Fruit are derived from plants and offer keto-friendly options:

Stevia:

• Stevia is a natural extract approximately 200-300 times sweeter than sugar.


• Linked to lower blood sugar levels and reduced inflammation.


• Popular brands like Truvia offer Stevia-based sweeteners.

Monk Fruit:

• Monk Fruit is a natural sweetener about 150-200 times sweeter than sugar.


• Contains no calories and can be used in powder or liquid form.


• Popular brands like Besti and Lakanto offer Monk Fruit sweeteners.

My Conclusion on Natural Keto Sweeteners

Stevia and Monk Fruit are both excellent keto-friendly options with a glycemic index of 0. However, some Stevia products may contain fillers that impact blood sugar levels. Monk Fruit, while a good option, may need to be blended with other sweeteners for baking.

2. Sugar Alcohol Keto Benefits

Sugar Alcohols like Erythritol are low-calorie sweeteners that offer a sugar-like taste without the carbs:

• Erythritol is a natural sugar alcohol with minimal calories and net carbs.


• Does not impact blood sugar or insulin levels.


• Popular brands like Truvia and Swerve offer Erythritol sweeteners.

Swerve:

• Swerve is a keto-friendly sweetener that can be used as a sugar substitute.


• Has a low glycemic index and can caramelize like sugar.


• My preferred sweetener for baking due to its taste and consistency.

My Conclusion on Sugar Alcohols and Keto

Sugar alcohols like Erythritol are great for keto baking, providing a sugar-like consistency without the carbs. While some may experience a cooling sensation with Erythritol, it remains a top choice for sweetening baked goods on a keto diet.

3. Artificial Sweeteners on Keto Diets

Artificial sweeteners, like Sweet n Low or Equal, are chemically produced and should be used sparingly:

• Artificial sweeteners may contain hidden carbs and calories.


• Avoid these sweeteners due to deceptive marketing and potential health concerns.

4. Sweeteners to Avoid

• Avoid sweeteners high in carbs like Maltodextrin, Sorbitol, and Mannitol.


• Natural sweeteners like agave nectar and maple syrup should also be avoided on keto.

So Which Sweetener Is Best For Keto?

For coffee or tea, natural sweeteners like Stevia and Monk Fruit are ideal. For baking, Swerve and Truvia offer excellent sugar-like consistency without the carbs. Artificial sweeteners should be used minimally on a keto diet.

If you enjoyed this article on Keto Sweeteners, share it with friends on social media. Don't forget to explore my other keto cookbooks for more delicious recipes.

Check out my other Keto cookbooks:

• Keto Instant Pot


• Keto Fat Bombs, Sweets, & Treats


• Easy Keto in 30 Minutes