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What Is The Best Sweetener For Keto?

The Best (healthiest) Sweeteners For A Ketogenic Diet

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 >>

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

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 Top Four Sweeteners For A Low-carb Keto Diet

The Top Four Sweeteners For A Low-carb Keto Diet

Sugar is basically off limits on a ketogenic diet, but not all hope is lost — you CAN still enjoy sweetness while eating keto. All it takes is some education on the right types of sweeteners to use. Read on to find the top four sweeteners you can use for a low-carb keto diet and why we recommend them. What Defines a Keto-Friendly Sweetener? First, let’s start with what each of these top keto sweeteners have in common and how they follow our guidelines: Low Glycemic The glycemic index (GI) refers to how much a food raises blood sugar. It runs from zero to 100, zero representing no raise in blood sugar and insulin levels. The goal with the ketogenic diet is to remain in ketosis, so staying as close as possible to zero GI for sweeteners is the best choice. Sugar Free Obviously, avoiding added sugars is a necessity on keto. We’re training the body to burn fat for fuel instead of carbohydrates; therefore, carb intake should be kept very low. Even fruit should be severely limited, preferably eliminated, so it makes sense that anything with added sugars are a no-go. Low Carb Another obvious guideline when you’re keto: low- or no-carb sweeteners are a must if you want to stay in ketosis. Top 4 Low-Carb Keto Diet Sweeteners Now that we’ve established some guidelines, here are our top four recommendations for sweeteners on a low-carb ketogenic diet: #1 Stevia Stevia is from the extract of the herb Stevia rebaudiana. In its pure form, stevia contains no calories, no carbs and is zero on the glycemic index. Additionally, It is typically 200-300 times sweeter than table sugar, meaning you only need to use a little to get a sweet taste in foods. Benefits and Using Stevia: Besides not affecting blood sugar or contributing carbs or calories, stevia has also been shown to actu Continue reading >>

What Is The Best Natural Ketogenic Sweetener?

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 >>

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

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

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 Best And Worst Low Carb Sweeteners

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 >>

The Ultimate Guide To Low Carb Sweeteners

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 >>

Best Sugar Substitute For Keto? [infographic]

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 >>

Complete Guide To Low-carb Sweeteners In India

Complete Guide To Low-carb Sweeteners In India

When you start a ketogenic way of eating, you find your sugar cravings get severe in the start. We must understand that this is normal and cravings gradually go. But for someone like me, I get sugar cravings too once in a while. That’s where sweeteners come into picture and you need a guide to select the best one. If I had to suggest best ones before going deep into the topic, I would suggest getting Stevia or Erythritol, because they don’t spike insulin or sugar levels that much, are naturally occurring and do not have many side-effects. Whichever sweetener you use, using them once or twice a week is recommended. If you have to use it regularly in your coffee, consider buying liquid stevia drops or get used to bitter black coffee 1 ) STEVIA : Always prefer buying liquid stevia over powdered forms Following are some really good Stevia to buy : 1. Liquid stevia drops – I use theseZevic stevia drops 250 Servings in my bulletproof, smoothies, cakes, almost everything. It does not have bad aftertaste like other brands and you just require a single drop for a small cup of coffee or smoothie. I have also tried these Sweetherb liquid stevia drops ,has bitter aftertaste but still better. Try them to see if you like it. 2.Powdered stevia –[Does not have bulking agents] Honestly, buying cheap powdered stevia is bad because of the bulking sweeteners the company uses. Those are high GI sweeteners which impede weight loss and your chances to stay in ketosis. But the one from Zevic powdered Stevia 200 grams is a pure stevia extract and really good for all the purposes. Other brand likeSo sweet stevia powder is also best if you want another option. 3. For people outside India- These are 2 best liquid stevia you can buy Amazon.com store- SweetLeaf Sweet Drops and NuNaturals NuS Continue reading >>

Artificial Sweeteners

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 >>

Best Low Carb Sweeteners For Keto

Best Low Carb Sweeteners For Keto

Want to know the number one reason people fall off the ketogenic diet wagon? It’s because their craving for sugar gets to be too much for them. In this day and age, sugary foods and beverages are so common in the typical daily diet that when you stop eating them, your body doesn’t like it, which is why cravings are triggered. The good news is that you can beat these cravings and still enjoy delicious sweetness as long as you know about the best low carb sweeteners for keto. Sucralose You’ve probably already sucralose at some point and didn’t even realize it. It is most commonly sold under the national brand name os Splenda and can be found in most restaurants and coffee shops in the United States. There’s a reason that sucralose is so popular. Taste tests have shown that it tastes closer to sugar than any other sweetener on the market. There is also a noticeable lack of artificial aftertaste, which is always a plus. Many people on keto use sucralose in the form of EZ Sweetz. Even though it’s been on the market for a while, it’s still the new kid on the block when it comes to artificial sweeteners. It was created by actually reverse engineering sugar and changing up its chemical structure. Sucralose also doesn’t have a negative effect on the enamel that protects your teeth like sugar does. EZ Sweetz is a liquid form of sucralose, which has exploded in popularity over the past year or so. One of the biggest benefits of the liquid is that it’s extremely concentrated. A single drop is the equivalent of 2 teaspoons of sugar, the same as a full packet of Splenda. You can use sucralose in cooking and baking, but if you’re going to do this, you’ll want the granulated version. Splenda has you covered and you use it cup for cup, just like sugar. Stevia You m Continue reading >>

What Sweeteners Are Acceptable On A Ketogenic Diet?

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 10 Best Low Carb Natural Sweeteners

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 >>

The Truth About Keto Sweeteners

The Truth About Keto Sweeteners

Sweet tooth fairy paid you an unexpected visit while on the keto diet? I’ve got you covered. Ditch the antagonistic artificial sweeteners for some kind, keto-friendly alternatives. A sweet briefing on a handful of healthy hacks so you can kick those harmful sweeteners to the curb. While a surprising percentage of sugar cravings can be overcome by simply being on the ketogenic diet, we all get the occasional hankering for something that’ll pack a more substantial sweet punch. And that’s okay. You know, to be human, with a tongue and a brain. The key is to satisfy these natural desires with sweeteners that won’t damage your body while also keeping you keto. If you’re still using the old, questionable keto sweeteners, you’re missing out on some wonderful alternatives that are not only safe, but actually beneficial to your overall health on a keto diet. “Wait, you’re telling me I can be both happy and healthy on a keto diet?” You betcha! If you’ve got a craving for something sweet that won’t break the keto bank or wreck your body, this video will bring the basics for a few safe, healthful, and keto alternatives. For video transcript PDF, scroll down. Your Mini Guide & Transcript A 5-10 page PDF with the transcript for this video, resources, and exclusive steps to taking your fat burning to the next level. Download to your device and access anytime. Simply click the button above, enter your details, and the guide will be delivered to your inbox! Get the mini guide & transcript now. Highlights… 3 unhealthy sweeteners to avoid 3 healthy sweeteners to use instead Benefits of the healthy alternatives Resources… Pick up my new paperback, The Keto Diet. The practical, day-to-day guide for a keto life that works for you! Subscribe to my YouTube channel! It Continue reading >>

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