What Is The Best Sweetener For Keto?

What Is The Best Natural Ketogenic Sweetener?

Sugar is tricky. We are told biologically that our brain runs off of sugar in the form of glucose primarily, and that if we don’t maintain steady blood sugar levels then we will not run optimally. As a society however, Americans vastly overconsume sugar in highly processed forms such as corn syrup and fructose. Consequentially, conditions such as diabetes, obesity, chronic inflammatory disorders, and cancer are all at historically high prevalence rates. Although not the only factor involved, excess sugar intake and rampant blood sugar imbalances can dramatically influence all of these diseases. As more and more people are becoming aware of the detrimental impact of these sweeteners, sugar replacements are flooding the market in order to capitalize on this trend. There are many great natural sweeteners such as stevia, monk fruit, raw honey, yacon syrup and more. The ones with the lowest impact on our blood sugar are stevia and monk fruit. These will help influence the production of therapeutic ketones and the utilization of ketones as opposed to sugar for energy in the body. This article addresses the question: What is the best natural ketogenic sweetener? Many Dangerous Sweeteners Exist Too often I meet people who are diabetic or trying to lose weight who have replaced sugars in their diets with highly refined artificial sweeteners like aspartame or sucralose. These artificial sweeteners are toxic to the brain, disrupt the health of our gut bacteria, and may even lead to metabolic dysregulation (Which could mean weight gain, go figure!). Now there are even artificial sweeteners that claim to be natural and sweetened with healthier alternatives like stevia. What they don’t tell you is that these sweeteners are actually primarily chemical sweeteners with a touch of st Continue reading >>

Best Sugar Substitute For Keto? [infographic]

We’re going to be breaking these sweeteners down into 3 distinct categories in order to choose the best sugar substitute for a keto diet. Those categories are Artificial Sweeteners, Sugar Alcohols, and Natural Sweeteners. Check out our video where we touch on everything covered in this blog post and give our recommendations for the best sugar substitute for keto. Artificial Sweeteners These tend to known as intense sweeteners because they are much sweeter than regular sugar. Based on this fact, you only need a fraction of the amount you would normally use with regular sugar. This is seen as a benefit by many. They contain synthetic chemicals that stimulate the sweet taste receptors on your tongue. So, let us break down the different types of artificial sweeteners: Aspartame You might not recognize the name, but if you’ve ever used Equal, you’ve been using aspartame. Aspartame is a low calorie sweetener that is approximately 180 times sweeter than regular sugar. The components that make up this artificial sweetener are amino acid, aspartic acid and phenylalanine, which are not only broken down completely by your body, but found in larger quantities in a great deal of foods, such as meat and vegetables. Aspartame is 0 calories and 0 gylcemic index. When combined with dextrose and maltodextrin to form Equal brand sweetener the calories and glycemic index are increased based on the added ingredients. Pros: Essentially Zero calorie additive Zero glycemic index Cons: Often mixed with high glycemic bulking agents Highly controversial/opposing studies on safety Acesulfame K This artificial sweetener is used in a variety of foods and is approximately 200 times sweeter than regular sugar. It is often found in a blend with other sweeteners, such as aspartame. Blending the tw Continue reading >>

Do Sweeteners (sucralose, Stevia, Xylitol) Affect Keto Diets?

Now that you’re switching to low carb, you’ve probably found yourself with some sweet tooth cravings. Most fruits and sugary snacks are off limits, but luckily you come across, the much debated about, sweeteners. You’ve heard so much about how they’re terrible for your health, but many people have conflicting opinions on how they affect ketosis. Having experimented with all kinds of sweeteners over the last few years, I thought I’d share my personal experience with consuming them. Before I get into it though, I’d advised you consult your doctor or nutritionist before deciding on a sweetener as I am by no means a medical professional! Are Sweeteners safe for a Keto Diet? I see a lot of people asking this question. Can I have Sucralose (Splenda)/Stevia/Malitol/Xyltitol/other sweeteners while on a ketogenic diet? Before I answer the question, first you need to understand the different types of sweeteners. The types of sweeteners available on the market can be categorized under two main buckets. Natural Sweeteners and Keto Natural sweeteners are exactly what the name means, sweeteners that come from nature and aren’t artificially made in a lab. There are two main natural sweeteners you’ll probably come across. Stevia Stevia is an extract from a plant which is approximately 200 to 300 times sweeter than sugar. Stevia has gained popularity in the last few years and is becoming more widely available at local stores across America. Stevia has a glycemic index of zero, which means it should not affect your blood sugar (insulin) at all. It’s also zero calories and since it’s naturally occurring, it’s been widely adopted by people all over. One thing to be wary when purchasing stevia is that the product may be mixed with other forms of sweeteners or bulking a Continue reading >>

5 Best Natural Sweeteners For A Low Carb Diet

Sugar may be sweet, but that doesn’t mean everything with a sweet taste is necessarily bad for you. While a healthy diet should ideally emphasize real, whole foods, some people enjoy using low carb sweeteners. However, there are so many choices, and they all claim to be better than the rest. As a result, it’s hard to know which one to use. This article will take a look at some of the best natural sweeteners for a low carb diet. Each one is basically health neutral, or possibly even good for you. Best Natural Sweeteners In no particular order, here are the top five natural sweeteners. Note: Most of these do still involve a certain amount of processing; the term ‘natural’ is to differentiate from purely lab-made chemical (artificial) sweeteners. Name Calories (100g) Carbs (100g) Glycemic Impact Monk Fruit 0 0 Zero Erythritol 24* 6* Zero Stevia 0 0 Zero Xylitol 240* 60* Minimal Swerve 24* 6* Zero *These are sugar alcohols and our body doesn’t metabolize them into glucose. Hence there is no effect on blood sugar levels. Aren’t Coconut Sugar and Honey Healthy? These traditional natural sweeteners contain combinations of sucrose, fructose, and glucose. All in all, we should maybe class them as ‘premium sugar.’ They’re a bit more expensive and a little better nutritionally, but at the end of the day: sugar is sugar. How About Zero Calorie Artificial Sweeteners? I don’t recommend artificial sweeteners such as aspartame and sucralose. While I don’t think they are as terrible as some people say, there are enough negative studies to err on the side of caution. First, aspartame has a broad range of studies linking it to weight gain, obesity, and in lifetime animal studies — cancer (1, 2, 3). In the case of sucralose, the center for science in the public inte Continue reading >>

The Ultimate Guide To Low Carb Sweeteners

This is my ultimate guide to low carb sweeteners. Which ones I use, and which ones I don’t. I’ll explain how to use each one and what to look for when you buy them because not all low carb sweeteners are created equally. It can be incredibly confusing when you are just starting to live sugar free. Part of the ethos of living sugar free and low carb is to give up the sweet treats on a regular basis and to reset our taste buds. But being able to make a sweet treat occasionally is a deal breaker for many of you contemplating even starting. If you do want a cake, a dessert or a sweet treat, it is better to have a few good sugar free recipes on hand than to reach for a high carb snack. With so many sweeteners now on the market, which do you choose? Always read each and every label carefully, because even sweeteners within the same brand can contain different ingredients or different bulking agents such as dextrose. It may take some time to readjust your taste buds to living sugar free, and is it any wonder? Sugar is now found in 80% of products on our supermarket shelves. What is astounding is the type of foods that have added sugar. You might expect it to be in desserts and cereals but tuna? Soup? Bacon? There are also several different types of names for sugar which just makes it even more confusing when you’re trying to understand reading food labels. When I write my recipes I will always state the amount of low carb sweeteners I have used to make the recipe but I also add “sweetener of choice, to taste”. This is the biggest variable when it comes to low carb baking. We are all on different parts of our sugar free journey, so what might taste sweet to me, might not be nearly sweet enough for you. Always add low carb sweeteners in the minimum amount that suits yo Continue reading >>

What Sweeteners Are Acceptable On A Ketogenic Diet?

This is beyond a shadow of a doubt the most common question I get asked whenever I tell someone about how I eat. Oddly enough, it is not the most common search term that Google uses to send to my site, that would be “What is Sugar Free at Starbucks?” So it just goes to show you, even when people are cutting out sugar, they still want their hit of sweet. So first let me tell you the right answer. The best sweetener you can use is none at all. I know that sounds like madness but if you are addicted to the taste of sweet, the best way to get over that addiction is to stop cold turkey. I know that sounds impossible but once you make the switch your taste buds begin to change and you can taste the sweet inherent in foods you never thought of as sweet. For instance, I was one of those people who had to have sweetener in my coffee and Diet Cokes throughout the day. It took some time but now I rarely drink any soft drinks and I take my coffee strong and black. I do like to experiment with the coffee now because a friend of mine from work started selling their own specialty coffee blends and everything I’ve tried so far has been pretty good. So that’s the actual answer, now let me walk you through the answer you came here for. I think the best sweetener you can use is a liquid stevia/erythritol blend that is available at almost any grocery store across the country or at Amazon here. It is very sweet and seems to go well with bitter things like coffee because some people think it has a slightly bitter aftertaste. I’ve never noticed that but then I use very little when I use it. The second best is probably Saccharin or Sweet ‘n Low. The pink stuff was our first attempt at an artificial sweetener so it has been on the market so long that if there were any side-effects, Continue reading >>

The Best And Worst Low Carb Sweeteners

Most people that start a keto diet plan find that they have some intense cravings for sugar in the beginning, but will dissipate after a few weeks. Even the seasoned low carber will tell you that they have cravings every once in a while, sometimes burning inside them so deep they want to give up to temptation. That’s where sweeteners come in, where you can make or bake things you usually can’t eat. Of course, you will have to watch out because most things that say “carb free” actually still contain carbs. Make sure you take the net carbs of any impacting sweetener into consideration when tracking your macros. As a general rule of thumb, it’s always best to try to avoid sweeteners in the beginning. They’re well known to cause cravings and some may stall your progress with over-use. Stay strict and try to only occasionally consume sweet treats when you are on a low carb diet. Types of Sweeteners In general, there are a few classifications of sweeteners. There are natural sweeteners, sugar alcohols, and synthetic sweeteners (or artificial sweeteners). There are a few others that aren’t exactly classified in these categories (like glycerin based sweeteners) but they are quite uncommon and rarely used, so we’ll skip going over them. For a ketogenic diet, I personally suggest sticking with erythritol and stevia (or a blend) because they are both naturally occurring, don’t cause blood sugar or insulin spikes, and sweeten just perfectly. When used in combination, they seem to cancel out the aftertaste that each has, and work like a charm. When you purchase sweeteners, make sure to take a look at the ingredients on the packaging. You normally want the pure sweetener, rather than having fillers such as maltodextrin, dextrose, or polydextrose which can cause spik Continue reading >>

Complete Guide To Sweeteners On A Low-carb Ketogenic Diet

Most people on low-carb find that once they get used to the diet, the cravings for sugar go away. Many even claim not to use any sweeteners at all. However, you may find it hard to give up sweets, especially at the beginning. I've been researching for natural low-carb sweeteners as well as other healthy alternatives to sugar. As always, there are many sweeteners you should avoid. I personally avoid using sweeteners regularly and only use them for occasional treats. In fact, most of my recipes in KetoDiet, KetoDiet Basic and my new cookbook don't include any sweeteners at all. If your target is weight loss, sweeteners may impair your progress, as even so-called "zero-carb" sweeteners may cause cravings. If your weight is stalling, avoiding sweeteners or joining my 30-Day Clean Eating Challenge is a good way to break the weight loss plateau. You can download a print-friendly version of this guide here! Best Natural Low-carb Sweeteners Following is an overview of healthy sweeteners you could use provided your net carbs limit allows for it. People with very low net carbs limit should avoid using anything other than "zero-carb" sweeteners, like Stevia, Monk fruit sweetener or Erythritol. 1. Stevia Stevia is an herb, which is commonly known as "sugar leaf". The extract from this herb is used as a sweetener and sugar substitute. Based on the USDA database, Stevia belongs to a group of non-nutritive sweeteners. This means there are no calories, vitamins or any other nutrients. The availability of Stevia can vary from country to country. Nowadays, it is commonly used in the US and was approved for use in the EU in 2011. The health effects of Stevia have been questioned for the past few decades. However, based on recent studies of the WHO (World Health Organization), Stevia extra Continue reading >>

Monk Fruit Extract Sweetener – Best Low Carb Sweetener

This post may be sponsored or contain affiliate links. We may earn money from purchases made through links mentioned in this post, but all opinions are our own. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliates sites. All natural monk fruit extract is the best low carb sweetener! It has a clean sweet taste with zero calories and no glycemic impact. It took me a while to figure out that lo han guo and monk fruit are the same thing. I have a habit of reading the ingredient lists of all packaged foods I buy. Several years ago, I began to notice that some stevia sweetened items also contained lo han guo or monk fruit. I’ve seen monk fruit extract used in Quest bars and Zevia soda, to name a few of the low carb products. And, it’s the only sweetener in low carb ChocZero. So you may be wondering what monk fruit sweetener is and whether it’s safe to use on a low carb ketogenic diet? Lo han guo is a fruit that goes by many names. In English, it’s often referred to as luo han guo, lo han kuo or a combination of the two. I’ve also seen it referred to as arhat fruit, Buddha fruit, monk fruit, or lengevity fruit. Very confusing! The extracted sweetener comes from a gourd-like fruit that is similar in size to a lemon. It grows primarily in Southern China and Northern Thailand. The fruit is green in color with lighter green streaks, but turns brown when dried. Monk fruit is often dried and used as an herb by the Chinese herb. The fruit is rarely eaten fresh due to storage issues as well as the objectionable flavors. Drying monk fruit not only preserves the fruit, but eliminates some of the undesirable flavors. However, the dried fruit te Continue reading >>

Guide To Natural & Artificial Sweeteners

For hundreds of years, sugar and the delicious foods it produces hooked us good. It goes by many different names and is added to the most unlikely items. Sugar finds its way into our lives every day and will keep you coming back for more. Fortunately in more recent years, people are becoming more aware of the dangerous effects of sugar and are reducing their intake accordingly. For those of us on low-carb diets, this fact is particularly clear. Sugar is to be avoided at all costs. However, sweetness is in our nature! Sugar stimulates the “feel good” parts of our brain. We were raised on sugary sweets in reward of good behavior and associate it with birthdays, holidays and vacations in which we indulge. It’s perfectly natural to crave a sweet treat. In the search for alternatives to use in baking and beverages, artificial and natural sweeteners offer a ray of hope. As with all processed foods, it’s important to examine these critically and consider the risks and benefits they offer. Let’s take a closer look at some sugar substitutes. Natural Sweeteners Nature provides a few sweeteners that can be good for your health. They’re low in fructose and calories, and actually taste good! Here are some natural alternatives to sugar that we enjoy: Stevia Perhaps the most popular natural sweetener, stevia is extracted from the leaves of a plant called stevia rebaudiana, which is grown in South America. Gram for gram, stevia is much sweeter than sugar, so you can use a lot less of it – plus, it has virtually no calories! Stevia also contains a few beneficial micronutrients like chromium, magnesium, potassium, and zinc. Some studies have shown that stevia can lower high blood pressure by 6-14%, and lower blood sugar levels in diabetics1. There are several studies that h Continue reading >>

Best Low Carb Sweetener:the Best Sweeteners & How To Choose Them

(I often get asked, “What is the best sweetener for a low carb diet? I hope that my previous article about the difference between low carb sweeteners and this article answer that question for you.) In my last article, Low Carb Sweeteners: Choose What’s Best For You, I talked about the differences between artificial sweeteners, natural low carb sugar alternatives, and natural sugar substitutes. I also listed the pros and cons of each, summing up with the statement that “choosing the best sweetener for you depends on your goals and what you are most comfortable with.” I’ve done a lot of low carb baking over the years, and have tried almost every sweetener on the market. I discovered early on that mixing several sweeteners together produces the best “sugar taste” while minimizing the negatives of any one sweetener. I still mix my sweeteners, preferring to use natural low carb sugar alternatives in lieu of artificial. Why? Well, it’s MY personal preference and what I feel most comfortable doing – especially with kids in the house. But I don’t judge, use what you want. 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 it’s chemical structure looks more like that of an alcohol rather than a sugar. It comes in crystalline form (looking like sugar), has 60% the sweetness of sugar, and produces a cooling effect a Continue reading >>

The Best (healthiest) Sweeteners For A Ketogenic Diet

Almost all of us love sweet foods and an occasional dessert. Unfortunately, sugar and most sweets are among the very worst things to be consuming if you want to heal a chronic condition and function at your best. For challenging health conditions, a very low carbohydrate, ketogenic diet may be the best healing option. So, what are the best keto sweeteners when following a ketogenic diet? When following a low carb, high fat (ketogenic) diet, it is important to use a natural sweetener that will not affect your blood sugar levels. This article will discuss the best natural sweeteners for a ketogenic diet and what to look for when buying them. But first, let’s look at why a ketogenic diet can be helpful for improving a number of health conditions. Why a Ketogenic Diet A ketogenic diet focuses on minimal carbohydrates, low to moderate amounts of protein, and high fat consumption. This diet allows the liver to produce ketones to fuel metabolism, rather than using glucose for energy. Following a ketogenic diet is useful in improving insulin tolerance and reducing inflammation. These factors consequently reduce the risk of chronic disease and stimulate muscle development and fat metabolism. It is well established that sugar can contribute to the development and progression of cancer. As a result, the ketogenic diet has become a popular approach to essentially starve cancer cells of their primary fuel source − glucose. Many individuals want to reach a state of ketosis to prevent or heal from cancer naturally. There are many good natural sweeteners including stevia, monk fruit, raw honey, and yacon syrup. When looking at which sweeteners are best for a ketogenic diet, it is essential to consider which will have the lowest impact on blood sugar. This is important because these Continue reading >>

Artificial Sweeteners

For low carbers, artificial sweeteners often mean the difference between blowing your carb limit for the day, or safely satisfying a sweet craving. However, most powdered forms of fake sweeteners contain some sort of sugar based bulking agent, such as maltodextrin, or dextrose. This adds carbs, so if you use a packet, count it as one carb. Liquid artificial sweeteners are becoming more popular, as no bulking agent is needed. I don't particularly like to use artificial anything, but I've come to the conclusion that for my health and wellbeing, a little fake sweetener is better than a lot of sugar. If the idea of a chemical sweetener doesn't sit well, you may want to look into the category of sugar alcohol sweeteners. These do have calories and carbs, though the amounts are much smaller, and there is much reduced effect on blood sugars because they are absorbed slowly. Below is a list of some artificial sweeteners that can be used on a low carb diet. Be aware there is a great deal of controversy around these products, so you'll have to decide for yourself whether you want to use them. I've put together a list of the "pros and cons" for each. I am referring to the powdered version unless otherwise stated . Acesulfame Potassium Acesulfame Potassium, or Acesulfame K, is marketed under the brand names of Sunett or SweetOne. It's commonly used in soft drinks and commercial low sugar products, many times in conjunction with aspartame. It's 180 times sweeter than sugar, has zero calories, and has no effect on tooth enamel. Pros: Acesulfame K is stable under heat, and in moderately acidic or basic conditions, and it can be used in baking, and acidic liquids. It is also used as a flavor enhancer in non-food products such as gum and soft antacids. Cons: Some studies with rats have Continue reading >>

Keto-friendly Sweeteners

Sugar, or any alias or variation of sugar (fructose, HFCS, cane syrup, honey, agave, etc), is not keto. Here are the following sugar substitutes that I use on my site: Pyure – This is a mixture of stevia and erythritol. This is my favorite one and I save 15% by buying it through Amazon subscription. Erythritol – Just the pure stuff, such as this one from Now Foods Swerve – This is mostly just erythritol. It comes in granular and powdered. Stevia drops – Such as these from NuStevia Sweet drops – These are also just stevia but they come in flavors. Monk fruit powder, such as this one Sukrin Gold – Brown sugar substitute made with mostly erythritol Sukrin Milis – Powdered sugar substitute made with mostly erythritol Xylitol is also a keto-friendly sweetener, but I have not tried it. This can be toxic to pets so if you buy it just keep it away from your furr babies. Truvia is also keto-friendly. It’s basically stevia/erythritol just like pyure. NOT Keto: Splenda. It has maltodextrin in it. AKA Sugar. That’s right. Splenda, which is advertised to diabetics, actually contains sugar, and our FDA allows this to be marketed as sugar-free! Check out the serving size and you’ll see why. Sucralose. This is another name for splenda. Sometimes you can find pure sucralose which has no maltodextrin in it, however, this is still man made and not technically keto. Stevia in the Raw. Also contains Dextrose which is yet ANOTHER alias for sugar. Opt for pure stevia instead (or a blend of stevia and erythritol) Maltitol. This is man-made sugar-alcohol and can cause terrible bloating or discomfort. Avoid as much as possible. Sorbitol. Same as above. Okay in tiny quantities such as gum or mints. Much lower glycemic response than maltitol though. Aspartame. Stay away from th Continue reading >>

The 10 Best Low Carb Natural Sweeteners

Let’s start off by saying that we’re lucky to live in a time when great low carb natural sweeteners are aplenty. Long gone is Splenda’s rule, as stevia and erythritol sweeteners in several forms have taken over the market. And, while it’s widely acknowledged that taste perceptions when it comes to low carb natural sweeteners vary widely, stevia and erythritol sweeteners have come a long way from the suuuper bitter aftertaste of only a few years back. So we’re confident you’ll find a favorite one within this list. Oh, and note that we are in no way sponsored. We have simply tried and tested our way through dozens of products, and are happy to recommend. So here are our 10 favorite natural low carb sweeteners. The 10 Best Low Carb Sweetener Alternatives 1. The Best All-Around We find Pyure’s organic all purpose blend be the first stevia-based sweetener in the market to leave no bitter aftertaste. This erythritol and stevia blend is a fantastic alternative for cooking, baking and overall sweetening. Their claim? That not all stevia leaves are created equal. And so by using the best and youngest in their product (combined with erythritol), they’ve created the holy grail of low carb natural sweeteners. Though do note that while manufacturers claim it to be just half as sweet as sugar, we find it to be a bit sweeter. We suggest subing 1/3 teaspoon of Pure for every 1 of sugar. You can always add more. Oh, and if you’re in need of powdered sugar, simply grind it in your (very dry) blender or Nutribullet. 2. Tied Up Top Before Pyure came out in the market, Swerve granular sweetener was our only top choice. An erythritol and oligosaccharides (sweet, non-digestible carbohydrates sourced from select fruits and starchy root vegetables) blend, it really is another Continue reading >>