Following a ketogenic diet involves cutting back on high carb foods like starches, desserts, and processed snacks. This is essential to reaching a metabolic state called ketosis, which causes your body to begin breaking down fat stores instead of carbs to produce energy. Ketosis also requires reducing sugar consumption, which can make it challenging to sweeten beverages, baked goods, sauces, and dressings. Fortunately, there are various low carb sweeteners that you can enjoy. This article examines the best natural and artificial keto-friendly sweeteners, as well as sweeteners that individuals should avoid on a keto diet.
Understanding the Keto Diet and Sweeteners
People following a ketogenic diet consume a low carb, high fat diet with moderate protein. Many diets involve cutting down on carbohydrates and fat. However, individuals following a keto eating plan reduce their carbohydrate intake while increasing their fat intake, causing them to go into ketosis. Traditional sweeteners, such as white sugar, are high in carbs, so they are not suitable for people wanting to stick to a keto diet.
Usually, carbohydrates form a person’s main source of energy. However, a keto diet works on the premise that if an individual eats very few carbs, their body will produce an alternative fuel source called ketones. On average, people in the United States eat around 200-350 grams (g) of carbs each day. A keto diet will reduce this amount to 20-50 g per day based on a 2,000 kcal a day diet. This dramatic reduction in carb intake forces the body to burn fat for energy.
Keto-Friendly Sweeteners: Natural Options
Here are some of the best natural sweeteners for a low carb keto diet:
Stevia
Stevia is a natural sweetener derived from the Stevia rebaudiana plant. It’s considered a nonnutritive sweetener, which means that it contains little to no calories or carbs. Unlike regular sugar, animal and human studies have shown that stevia may help lower blood sugar levels. Stevia can be 250-300 times sweeter than sucrose - commonly known as table sugar - meaning people do not need much to achieve the same sweetness level. It also contains little to no carbs or calories, making it suitable for a keto diet.
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Stevia is available in both liquid and powdered form and can be used to sweeten everything from drinks to desserts. Liquid stevia, and the powdered form (such as Stevia in the Raw), are the most commonly used forms for sweetening beverages, salad dressings, and desserts. When buying stevia, especially the powdered versions, it’s important to avoid any filler ingredients. Many commercial stevia products add fillers like maltodextrin, dextrose, cane sugar, or even artificial sweeteners. Pure stevia is the sweetener used in Perfect Keto Base Exogenous Ketones and Keto Collagen. However, because it’s much sweeter than regular sugar, recipes require less stevia to achieve the same flavor. For each cup, or 200 grams (g), of sugar, substitute only 1 teaspoon (tsp), or 4 g, of powdered stevia.
Monk Fruit Sweetener
As its name implies, monk fruit sweetener is a natural sweetener extracted from the monk fruit, a plant native to southern China. Monk fruit, also known as “luo han guo”, or Siraitia grosvenorii, is a fruit native to China. It contains natural sugars and compounds called mogrosides, which are antioxidants that account for much of the sweetness of the fruit. People have used monk fruit for centuries in China, but the Food and Drug Administration (FDA) only generally recognized it as safe in 2010.
Depending on the concentration of mogrosides, monk fruit sweetener can be anywhere between 100-250 times sweeter than regular sugar. A monk fruit sweetener has no calories or carbs, so it will not raise a person’s blood sugar levels. This means it is suitable for those following a keto diet. One older study found that mogrosides may also stimulate the release of insulin, which can improve the transportation of sugar out of the bloodstream to help manage blood sugar levels.
Be sure to check the ingredients label when buying monk fruit sweetener, as monk fruit extract is sometimes mixed with sugar, molasses, or other sweeteners that can alter the total calorie and carb content. Monk fruit sweetener can be used anywhere you would use regular sugar. The amount you use can vary between different brands based on what other ingredients may be included. While some recommend substituting using an equal amount of monk fruit sweetener for sugar, others advise cutting the amount of sweetener in half.
Yacon Syrup
Yacon syrup comes from the roots of the yacon plant, a tuber widely grown in South America. Companies make Yacon syrup using perennial South American plant roots. The sweet syrup of the yacon plant is rich in fructooligosaccharides (FOS), a type of soluble fiber that your body is unable to digest. It is an abundant source of fructooligosaccharides (FOSs), a type of fiber that the body cannot digest, meaning it contains much fewer calories than table sugar.
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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). Additionally, though it has about 4 g of carbs per tsp (5 mL), studies show that the carbs in yacon syrup don’t affect blood sugar the way regular sugar does. In fact, both human and animal studies have found that yacon syrup may help reduce blood sugar and insulin levels to promote blood sugar control. Some older studies show that Yacon syrup may improve insulin resistance and reduce body weight in people with obesity. FOSs may also positively impact several health conditions, including diabetes, cancers, and gut health.
Yacon syrup is best used as a sweetener in place of sugar in coffee, tea, cereal, or salad dressings. However, cooking with yacon syrup is not recommended, as the fructooligosaccharides can break down when exposed to high temperatures, according to some older research. Substitute yacon syrup using an equal amount in place of other liquid sweeteners like molasses, corn syrup, or cane juice.
Keto-Friendly Sweeteners: Artificial Options
As well as natural sweeteners, there are artificial high-intensity sweetener alternatives to sugar that people can use on a low carb diet. These tend to be sweeter than sugar and contribute few calories when a person adds them to foods or drinks.
Sucralose
Sucralose is an artificial sweetener that is not metabolized, meaning it passes through your body undigested and thus doesn’t provide calories or carbs. Sucralose is about 200-700 times sweeter than table sugar. It is known as a non-nutritive sweetener, meaning it contains little to no calories.
Splenda is the most common sucralose-based sweetener on the market and popular because it lacks the bitter taste found in many other artificial sweeteners. The substance is unique as it does not have the bitter taste people associate with other artificial sweeteners. While sucralose itself is calorie-free, Splenda contains maltodextrin and dextrose, two carbs that supply about 3 calories and 1 g of carbs in each packet.
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According to the FDA, sucralose is suitable as a sugar substitute in baked goods because it is heat stable. However, some older studies suggest that exposing sucralose to high temperatures during baking could cause it to release toxic compounds. Unlike other types of sweeteners, sucralose may not be a suitable substitute for sugar in recipes that require baking. Some studies have found that sucralose could produce harmful compounds when exposed to high temperatures. Instead, use sucralose as a low carb way to sweeten drinks or foods like oatmeal and yogurt and stick to other sweeteners for baking. Splenda can be substituted for sugar in a 1:1 ratio for most recipes. However, pure sucralose is 600 times sweeter than regular sugar, so you’ll only need to use a tiny amount in place of sugar for your favorite foods.
Erythritol
Erythritol is a type of sugar alcohol - a class of naturally occurring compounds that stimulate the sweet taste receptors on your tongue to mimic the taste of sugar. Erythritol, another sugar alcohol, has a sweetness of approximately 60-80% of table sugar. However, it only has 0.2 calories/g, in comparison with table sugar’s 3.9 calories/g.
It’s up to 80% as sweet as regular sugar, yet it contains only 5% of the calories at just 0.2 calories per g. Additionally, though erythritol has 4 g of carbs per tsp (4 g), studies show that it may help lower blood sugar levels in your body. Erythritol contains 100g of carbs per 100g, which at first might make it unsuitable for a keto diet. However, studies show that it may lower the sugar levels in a person’s blood, unlike regular carbs. Moreover, due to its smaller molecular weight, it typically doesn’t cause the digestive issues associated with other types of sugar alcohols.
Erythritol is used in both baking and cooking and can be substituted for sugar in a wide variety of recipes. Keep in mind that it tends to have a cooling mouthfeel and doesn’t dissolve as well as sugar, which can leave foods with a slightly gritty texture. For best results, swap about 1 1/3 cups (267 g) of erythritol for each cup (200 g) of sugar. Similar to xylitol, if people consume too much erythritol, they may experience flatulence and laxative effects. However, unlike xylitol, evidence suggests that erythritol may not cause digestive issues. Erythritol is different from other sugar alcohols like sorbitol, maltitol, or xylitol. You can find 100% pure erythritol at the store, as well as certain brands that combine erythritol with other ingredients, such as monk fruit.
Xylitol
Xylitol is another type of sugar alcohol commonly found in products like sugar-free gum, candies, and mints. Xylitol is a type of sweetener known as a sugar alcohol. It is often in sugar-free mints and gum due to its potential to impact oral hygiene positively, according to older studies. Xylitol tastes and looks similar to table sugar but contains no carbohydrates. It’s as sweet as sugar but contains just 3 calories per g and 4 g of carbs per tsp (4 g).
Yet, like other sugar alcohols, the carbs in xylitol don’t count as net carbs, as they don’t raise blood sugar or insulin levels to the extent that sugar does. Xylitol can be easily added to tea, coffee, shakes, or smoothies for a low carb kick of flavor. It also works well in baked goods but may require a bit of extra liquid in the recipe, as it tends to absorb moisture and increase dryness. Because xylitol is as sweet as regular sugar, you can exchange it for sugar in a 1:1 ratio. Note that xylitol has been associated with digestive problems when used in high doses, so scale back your intake if you notice any adverse effects. However, unlike natural sweeteners, consuming excessive amounts of xylitol can lead to laxative effects and stomach discomfort. It is also important to note that even in small amounts, the substance is toxic to dogs.
Sweeteners to Avoid on a Keto Diet
While there are plenty of options for low carb sweeteners you can enjoy on a ketogenic diet, there are many others that aren’t ideal. Here are a few sweeteners that are high in carbs, can increase blood sugar levels, and interrupt ketosis:
Maltodextrin
Maltodextrin: This highly processed sweetener is produced from starchy plants like rice, corn, or wheat and contains the same amount of calories and carbs as regular sugar. Maltodextrin contains the same number of carbs as table sugar and may not be suitable for a keto diet. However, research suggests that maltodextrin has less impact on people’s oral hygiene than table sugar.
Honey
High quality honey contains antioxidants and nutrients, making it a better choice than refined sugar. Honey may be a healthier alternative to table sugar due to its antioxidant properties. However, it’s still high in calories and carbs and may not be suitable for a keto diet. However, it contains a high amount of sugar and carbs, so people should avoid it when following a keto diet.
Coconut Sugar
Made from the sap of the coconut palm, coconut sugar is absorbed more slowly than regular sugar. Companies produce coconut sugar using coconut palm sap. It contains just as many carbs as table sugar. However, it’s also high in fructose, which can contribute to impaired blood sugar control. As manufacturers do not process it as table sugar, coconut sugar retains some of its natural vitamins, minerals, fiber, and antioxidants. However, a person would have to consume large amounts to reap the benefits.
Maple Syrup
Each serving of maple syrup packs a good amount of micronutrients like manganese and zinc but is also high in sugar and carbs. Maple syrup is another natural sweetener. It contains large amounts of sugar and carbs, so it is not suitable for a keto diet.
Agave Nectar
Agave nectar is about 80% fructose, which can decrease your body’s sensitivity to insulin and contribute to metabolic syndrome, making it difficult for your body to regulate blood sugar levels. Although a natural sweetener, agave nectar is almost 85% fructose, making it unsuitable for keto-friendly diets. Researchers have also found a link between fructose and obesity and type 2 diabetes.
Dates
This dried fruit is often used to sweeten desserts naturally. Dates have nutritional value, as they contain small amounts of protein and some vitamins and minerals such as potassium. Despite supplying a small amount of fiber, vitamins, and minerals, dates also contain a substantial amount of carbs. However, they also contain 75 g of carbs per 100 g, so they may not be suitable for people on a keto diet.
Besti: A Unique Monk Fruit Allulose Blend
There are already other sugar replacements out there, so why choose Besti? Besti has a unique Monk Fruit Allulose Blend - Their monk fruit sweetener with allulose is the first and only one of its kind. It replaces sugar cup-for-cup with a sweet taste just like sugar, but even more amazing, it even bakes, dissolves, caramelizes and browns like sugar. Besti uses the highest grade of Monk Fruit Extract - Their monk fruit extract is 50% mogroside V (that’s what makes monk fruit sweet), which is the highest grade out there. Other brands use 30% or 40%. Their sweeteners are non-GMO - Many brands don’t specify whether it comes from non-GMO sources. Allulose acts like sugar because it’s in the sugar family - Most keto sugar replacements contain sugar alcohols or other fillers that vary in flavor, but they don’t dissolve, brown or caramelize like sugar does. It has zero calories, zero net carbs, zero glycemic indes, and zero aftertaste. Allulose is a natural sugar that we can’t metabolize, which means it tastes and acts like sugar without spiking our blood sugar. The name “allulose” sounds like glucose, fructose, lactose, and other sugar names, because it’s in the same family.
Why Not Erythritol Anymore?
However, we no longer recommend erythritol because it simply isn’t the best keto sweetener. Erythritol does not dissolve, can re-crystallize after cooling off, and gives many people a minty or “cooling” aftertaste. People who are sensitive to other sugar alcohols may also experience GI distress after consuming erythritol. Some people are also concerned about its safety in recent studies.
Practical Uses for Keto Sweeteners
- Unlike options containing sugar alcohols (like erythritol), monk fruit sugar with allulose and pure allulose can dissolve, brown, and caramelize like sugar.
- Use powdered monk fruit and powdered allulose to replace powdered sugar in your favorite sweet recipes, including frosting, sauce, glaze, dressing, sprinkling, and most other uses for a powdered sugar replacement.
- Use this brown sugar substitute anywhere you would normally use brown sugar! Try it in cookies, dressings, baked goods, and most other times you would reach for conventional brown sugar.
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