Best Sweetener For Low Carb Diet

The Keto Diet And Sugar

Which is the BEST SWEETENER FOR KETO DIET? Your guide to Keto Sweeteners and Low Carb Sweeteners

You dont have to be a nutritionist or medical professional to know that consuming lots of sugar isnt great for your health. Keto guidelines are a lot stricter though: virtually no added sugar at all.

This seemingly-draconian rule makes sense, though, once you know how keto meal plans help you lose weight so quickly and effectively. Well go through it in bite-sized pieces.

  • The body and brain need energy to function. Normally, the bodys fuel is created when dietary carbohydrates the carbs we eat every day are burned and turned into glucose .
  • If we dont consume enough carbs to make energy, the body needs to get energy in some other way. Heres what it does: it enters a metabolic state called ketosis. That allows the liver to produce molecules called ketones by burning stored body fat. And fat-burning causes weight loss.
  • The body functions just fine on ketones, but its built to run on glucose. So as soon as it gets enough carbs to make more glucose, it is kicked out of ketosis. Ketone production, and weight loss, stop.
  • Thats the beauty of the keto diet. Its designed to deprive the body of carbohydrates, forcing it to run on ketones and producing the weight loss thats a direct result.
  • Theres one important fact to consider: what we call sugar is actually sucrose. And sucrose is just shorthand for soluble, sweet carbohydrates. In other words, every teaspoon of sugar is nothing more than a delicious teaspoon of carbs.

    So What Are The 4 Best Keto

    Its impossible to say which ones are the best keto-friendly sweeteners without explaining what factors come into consideration. These factors might vary from one person to the other, but if you consider the following:

    • Net carbs: a sweetener is here to replace sugar so should be 0 net carbs or very close
    • No or very limited negative health effects both short term and long term
    • Ease of use for cooking and baking

    Then, it immediately excludes all of the artificial sweeteners, all the sugar alcohols but Erythritol, as well as some of the natural sweeteners that have undocumented health effects.

    Note that if you really want to use them, the best artificial sweetener for keto is Acesulfame-K, the rest arent keto-approved sweeteners.

    The best keto sweeteners used in most of the recipes on this website are:

  • Erythritol
  • Monk Fruit
  • Stevia
  • Allulose
  • What Is The Glycemic Index

    The glycemic index is a measure of how quickly a food causes your blood sugar level to rise. Foods with a high GI number are quickly digested and absorbed causing a rapid rise in blood sugar. Often, but not always, foods with a high GI have highly processed carbohydrates and refined sugars.

    Foods are ranked on a scale from 0 to 100. For example, a saltine cracker has a GI of 72, whereas a skinless baked potato has a 94! Foods with a low GI are digested and absorbed at a slower rate and result in a minimal or less of a rise in blood sugar levels. Low GI foods are typically higher in fiber, protein, and/or fat.

    Finally, foods with very few to no carbohydrates do not have a GI value. This means that they do not cause a rise in blood sugars. These are best for the keto diet!

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    Benefits Of Monk Fruit Extract

    • Doesnt affect blood sugarMonk fruit itself contains virtually no calories or carbohydrates, and will not raise your blood sugar. Maintaining stable blood sugar is an important part of the Candida diet and fighting intestinal Candida.
    • Promotes weight lossWith no calories and no carbs or fat, monk fruit extract can help you to keep your diet on track.
    • Anti-inflammatory propertiesTraditionally monk fruit has been used to relieve inflammation, and this effect was highlighted in a 2011 study on mice.
    • Anti-cancer propertiesIn animal models, mogroside has potential as an anti-cancer agent as it prevented the development of colorectal and laryngeal cancers.

    Prebiotic Fibers: Inulin & Oligofructose

    Prebiotics are the fiber that the probiotics in your gut snack on. Consider it food for your good bacteria.

    The two main prebiotics are inulin and oligofructose.

    • Inulin is often produced from chicory root.
    • Oligofructose is a component of inulin thats isolated by using an enzymatic process.

    Fiber helps you feel full. Thus, if youre using inulin in your recipes, it might help with portion control.

    Since inulin is only 35% as sweet as sugar, its often combined with another sweetener. The sweetener Swerve is probably the most popular keto sweetener containing prebiotic fiber. Swerve contains a blend of oligosaccharides and erythritol.

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    No Excuse To Use Sugar

    Gone are the days of nasty tasting artificial sweeteners that came with a worrying adverse event profile. There are now fantastic, natural sweeteners that offer a healthy and practical alternative to sugar and even come with added health benefits.

    Stevia and monk fruit sweeteners are plant-based and safe for most people to use. Natural sweeteners like those mentioned in this article can form a useful part of your low-sugar Candida diet, and can help you to maintain stable blood sugar levels.

    Erythritol and xylitol bring benefits to your dental health as well as being good choices for baking.

    All these sweeteners are low carb, and some are entirely calorie-free. You should experiment to find which sweetener you prefer. Some have an aftertaste that you may find unpleasant and are better used in some recipes than others.

    You might find that the best solution for your taste is a blend of the sweeteners to mitigate the downsides and maximize the benefits! Enjoy discovering the perfect sweetener to satisfy your sweet tooth.

    How An Antibiotic Led To My Elimination Of Sugar

    In September of 2015, I got a UTI that wouldnt go away, despite my most valiant, natural efforts. Some severe pain, a high fever, and a late-night trip to the ER ended with a prescription for the antibiotic Ciprofloxacin.

    This antibiotic is in the very harmful class of drugs known as fluoroquinolones the kind meant for serious bacterial infections, like bacterial meningitis and anthrax NOT a routine UTI.

    Cipro quickly took its toll on my gut health.

    Within 4 days of finishing the prescription, I had an itchy armpit rash that quickly spread . A month later, I was hit with a vaginal yeast infection. Then, I had the flu. I just kept getting sick, I was drained of energy, anxiety and brain fog were through the roof.

    Unfortunately, Cipro caused systemic candidiasis by wiping out all my beneficial gut bacteria.

    Therefore, to heal, I eliminated whole sweeteners, adopted a temporary low-carb diet, and took some strategic herbs and supplements to kill the candida infection.

    You cant work that hard to clear up a gut infection and then go right back to eating the sugars that feed harmful gut pathogens.

    Im much happier and healthier, too! Though my gut remains healthy, Ive decided its just not worth the risk to return to eating whole sweeteners or sugar in any form.

    My blood sugar is balanced, I have fewer cravings, and I truly enjoy eating keto desserts, even though Im not keto.

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    Sugar Alcohols As Sugar Substitutes

    Sugar alcohols are all-natural sweeteners but they arent well tolerated by some people with food sensitivities to certain sugars.

    Some of the most commonly used sugar alcohols are:

    • Erythritol
    • Lactitol
    • Mannitol

    Packaged foods using sugar alcohols dont include them in the total net carb count. However, all sugar alcohols with the exception of erythritol, need to have at least half their carbs counted because there is some impact.

    Therefore, its much better to make your own keto peanut butter cups instead of buying ones pre-made in a package !

    Lets take a look at each of these a little more in-depth.

    Erythritol

    Because erythritol is such a popular keto sweetener, Ill provide additional information on this sugar alcohol.

    Its regularly used in keto recipes because its been shown not to impact blood glucose or increase insulin. Plus, it doesnt have a laxative effect like other sugar alcohols.

    Erythritol is only 70% as sweet as sugar and it has zero calories. But theres a somewhat minty cool aftertaste to it. However, blending it with other sweetener can lessen the undesirable taste.

    Since the digestive system cant break it down, the carbohydrates in erythritol have no impact but, this may have a negative side effect where the body considers it a harmful substance. And if that happens, the body may trigger inflammation.

    I tend to get gas and bloating if I consume too much erythritol but, I find its a great keto sweetener so I still use it in moderation.

    Xylitol

    Avoid High Fructose Corn Syrup

    The best keto sweeteners?

    High fructose corn syrup is a sweetener thats highly processed and derived from corn. It became popular in the 70s when corn prices were low because of government subsidies. It contains simple sugar and fructose, which have been shown to have many negative health benefits.

    Many studies have been done to compare HFCS and sugar, many of which show similar results. Theyre practically the same thing both very bad for us and should be avoided completely. Its been linked to obesity, type 2 diabetes, and heart disease.

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    Why Should You Avoid Artificial Sweeteners

    This is a no-brainer- we Indians have always had a sweet tooth. Most utmost of us eats the equivalent of 20 teaspoons of sugar a day. Actually, youre probably not sucking on sugar cubes throughout the day, but you are probably downing more than your fair share of sugary cereals, snacks, sodas, ice cream, and the list goes on and on.

    Concerning the average person, theres nothing wrong with sugar per se, unless all the sweet foods in your daily diet are keeping you from eating and drinking the nutritious foods you need. Now, for people who are trying to lose weight, or have to watch their blood sugar because of diabetes, too much sugar can be a problem.

    These artificial sweeteners are typically 200 to 600 times sweeter than sugar. These stimulate your taste buds, go to your brain, affect your hormones, and slow your metabolism. So both sugar and artificial sweeteners are addictive.

    Just try to avoid these sweeteners at all costs!

  • Maltodextrin
  • What About Other Natural Sugar Substitutes Like Honey

    There are several popular sugary sweeteners that health-conscious people often eat instead of sugar, including coconut sugar, molasses, honey, and maple syrup. These really arent much different from sugar.

    They may contain slightly smaller amounts of fructose and a tiny amount of nutrients, but your body really wont be able to tell the difference.

    Furthermore, while these natural sugar substitutes may be a better alternative to regular sugar if used in moderation, they should not be considered a quick fix for your health concerns.

    In fact, consuming high amounts of natural sugars or sugar substitutes over the long term could increase cravings for sweets and may contribute to issues like weight gain and type 2 diabetes (

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    My Two Favorite Low Carb Sweeteners Erythritol And Stevia

    Now let me just quickly say that my very favorite sweetener is Xylitol. It has a clean sweet flavor most like sugar, but it has three strikes against it

    • it is lethal to dogs
    • It has calories & the tendency to spike blood sugar in some individuals
    • It can cause stomach upset in some individuals

    So, I have come to rely on the dynamic duo of Erythritol and Stevia

    What is erythritol?

    Simply put, erythritol is a sugar alcohol, named so because its chemical structure looks more like that of an alcohol rather than a sugar. It comes in crystalline form , has 60% the sweetness of sugar, and produces a cooling effect as it melts. The great thing about erythritol is that it has no calories and does not spike blood sugar. How? Our human bodies can not process it, so it passes harmlessly through, virtually unchanged.

    What is Stevia?

    Stevia is an herb which contains compounds called glycosides which are up to 150 times the sweetness of sugar and does not raise blood sugar. It has long been used in South America to sweeten drinks, has been used in Europe and in Japan for many years, and is sold in commercial in products like Truvia and PureVia. The Rebaudioside is the form most commonly used in U.S. and is commonly mixed with other products like erythritol, alcohol, water, or glycerine.

    THIS POST INCLUDES AFFILIATE LINKS TO SHARE THE THINGS I LOVE. LCM may earn small commissions through the Amazon affiliate program and others.

    The 4 Best Sweeteners On A Keto Low Carb Diet

    The Keto Diet requires reducing the number of carbs consumed every day, in order to keep the body in ketosis. Ketosis is a state where the lack of carbohydrates in the bloodstream forces the body to transform its stored fat into energy.

    As a result, its absolutely critical to reducing the carbohydrate intake to about 15g to 30g of net carbs per day. And therefore there is a need to find alternative ingredients to sweeten the food to keep the sweet taste we know and love.

    But what are the different sweeteners? What are the best keto sweeteners? What are the other health effects of these sweeteners? Can I swap a sweetener for another one? How do I convert volumes from one sweetener to the other?

    Read on, and well tell you what you need to know about the best keto-friendly sweeteners.

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    The Best Low Carb Sweeteners List: Natural Low Carb Sugar Alternatives

    Granulated Low Carb Sweeteners:

    About Kim Hardesty

    Kim is a self taught cook with over 30 years experience in the kitchen. She develops and tests low carb and keto recipes in her California home. She began her low carb journey in 2009 and at the urging of friends, started blogging in 2014. Kim shares delicious low carb and keto recipes no one would believe are sugar-free. Her recipes are featured in newsstand publications and on sites all over the internet.

    Which Keto Sweetener Tastes Best

    I use stevia in very small amounts. In recipes sweetened with stevia, a little goes a long way! Although sugar-free stevia is fantastic, it is not perfect. The main issue with stevia is that some people find it has a bitter aftertaste.

    If you are wondering which sweetener has the least aftertaste, stevia wont be the best choice for you. However, when I pair stevia with strong flavors like coffee, chocolate, or citrus I can mask that aftertaste very effectively.

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    Is Monk Fruit Keto Friendly

    Monk fruit is Keto friendly, it contains no calories and is 200 times sweeter than table sugar.

    This sweetness comes from a chemical within the monk fruit called mogrosides.

    There are no known side effects to consuming monk fruit and its recognized by the United States Food and Drug Administration as being safe.

    Monk fruit is keto-friendly and you can use it in low carb baked recipes where sweetness is required. Start with adding a little bit at a time so as not to over sweeten.

    Potential Side Effects Of Monk Fruit Extract

    The Best Ketogenic Sweeteners

    Monk fruit is a member of the gourd family that contains cucumbers, melons, and pumpkin. If you are allergic to any of these, your risk of having an allergic reaction to monk fruit is higher.

    You should seek medical attention if you use monk fruit and find yourself short of breath, have a rapid or weak pulse or any other sign of a serious allergic reaction.

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    Best Keto Sweeteners And Low

    Sugar is basically off-limits on a ketogenic diet, but you can still indulge your sweet tooth while eating keto. All it takes is some education on the right types of natural keto sweeteners to use.

    With the right sugar substitute, you can turn a high-glycemic-index dessert into something thats keto-friendly. Read on to find the top four keto sweeteners for a low-carb lifestyle and why theyre recommended.

    What Are The Effects Of Low

    Sweeteners, whether they are artificial or not, all function in the very same way, at least at the very beginning when you put them in your mouth. They pretend to be sugar when they hit the receptors on our taste buds.

    So while they are in your mouth, most sweeteners behave the same way. Its what happens after, both in the brain and in the digestive tract that changes.

    There have been a number of studies on the effects of sweeteners on brain response, such as how the brain identifies sugar or sweetness, how it triggers a release of dopamine, and how it kicks off the reward systems.

    However, to this point, there is still no real consensus on whether or not the use of sweeteners, in general, can have long-term adverse effects such as obesity, Alzheimers disease, etc.

    Some studies on individual sweeteners seem to have linked them with forms of cancer or other eating disorders, but its not quite clear if sweeteners, in general, can be the culprits.

    So instead of looking at sweeteners in general, lets consider the health effects individually.

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    Sucralose Aspartame Saccharin Acesulfame K

    These are all artificial sweeteners that I personally avoid. There are too many conflicting studies to delve into here, both for and against each of them.

    Some studies will have been paid for by the food and beverage industry so who are we to believe and trust? Personally, I choose not to use any of these because I believe there are far better alternatives.

    Numerous reports are linking these to raised blood sugars, weight gain, depression, abnormal gut bacteria, seizures, blurred vision, and migraines. Aspartame is incredibly controversial with reports claiming it causes cancer and others stating it is completely safe.

    It should be avoided by those who have the genetic disorder PKU .

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