Top-tier Keto-Compatible Natural and Synthetic Sweeteners
In the world of low-carb and ketogenic diets, finding suitable sweeteners can be a challenge. Here's a roundup of the best natural and artificial sweeteners for those following a keto lifestyle.
Stevia
Extracted from the leaves of Stevia rebaudiana, this zero-calorie sweetener is a popular choice for those on a keto diet. Stevia has no impact on blood glucose levels, making it ideal for beverages and dressings. However, it's best to opt for pure stevia rather than blends with sugar.
Erythritol
Naturally found in fruits, erythritol is another sweetener that tastes like sugar and does not affect insulin. It's often paired with stevia to moderate aftertaste and is suitable for baking. Erythritol is minimally digestible, causing fewer digestive issues compared to other sugar alcohols.
Monk Fruit
Monk fruit, native to China, contains mogrosides that provide sweetness without raising blood sugar. It has a smooth taste and is favourable in desserts and sauces. Pure monk fruit or blends without fillers are recommended for optimal results.
Allulose
Though chemically a sugar, allulose is not absorbed by the body and does not raise glucose or insulin levels. It mimics sugar’s texture and taste, making it suitable for keto-friendly caramel, brownies, and ice cream. Allulose is about 70% as sweet as sugar and can be mixed with a little stevia to boost sweetness.
Xylitol
Xylitol, another sugar alcohol, is often included in sugar substitute blends. Like erythritol, it has minimal impact on blood sugar but can cause digestive upset in some people if consumed in excess. Xylitol is also used in sugar-free mints and gum due to its potential to improve oral hygiene.
These sweeteners are widely used in keto recipes and commercial keto sweetener blends, providing low or zero-calorie options that maintain ketosis and avoid blood sugar spikes. With their minimal glycemic impact and versatile culinary use, stevia, erythritol, monk fruit, allulose, and xylitol are the top recommended natural and artificial sweeteners for those following a keto diet.
However, it's important to remember that excessive consumption of xylitol can lead to laxative effects and stomach discomfort. Dates, while containing some nutritional value, are high in carbs and may not be suitable for people on a keto diet. Erythritol may lower a person's sugar levels, unlike regular carbs, and coconut sugar, while retaining some of its natural vitamins, minerals, fiber, and antioxidants, contains carbs similar to table sugar. Sucralose, an artificial sweetener, does not have the bitter taste associated with other artificial sweeteners.
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[2] Healthline, (2021). 7 Best and Worst Sweeteners for a Keto Diet. [online] Available at: https://www.healthline.com/nutrition/best-and-worst-sweeteners-for-keto-diet
[3] Diet Doctor, (2021). Sweeteners. [online] Available at: https://www.dietdoctor.com/low-carb/sweeteners
[4] Keto Connect, (2021). The Best Keto Sweeteners: A Comprehensive Guide. [online] Available at: https://www.ketoconnect.net/best-keto-sweeteners/
[5] KetoDiet App, (2021). Keto Sweeteners. [online] Available at: https://www.ketodietapp.com/articles/keto-sweeteners/
- Stevia, erythritol, monk fruit, allulose, and xylitol are the top recommended sweeteners for those on a keto diet, as they offer low or zero-calorie options that maintain ketosis and avoid blood sugar spikes.
- Stevia, extracted from Stevia rebaudiana, is a popular choice for keto dieters due to its zero-calorie nature and non-impact on blood glucose levels.
- Erythritol, found naturally in fruits, is another sweetener ideal for keto lifestyles, as it tastes like sugar, does not affect insulin, and has fewer digestive issues compared to other sugar alcohols.
- Monk fruit, containing mogrosides, provides sweetness without raising blood sugar, making it suitable for keto-friendly desserts and sauces.
- Allulose, though chemically a sugar, does not raise glucose or insulin levels, and is versatile in keto-friendly recipes such as caramel, brownies, and ice cream.
- Xylitol, another sugar alcohol, may cause digestive upset in some people if consumed excessively, but is useful in sugar-free mints and gum due to its potential to improve oral hygiene.
