Keto Low Carb Sugar Options and ones to run from

By January 6, 2022No Comments

Keto Sugars, some that you might consider, and a few you should avoid. 

We did a little bit of research on this, and this is what we came up with when we decided to kick sugar to the curb.


Sugar-free sweeteners may be free of sugar, but they will impact your body just like sugar.  It is possible for something to get a label and just because it’s sugar-free does not mean it won’t impact your blood sugar or kick you out of ketosis.  Technically it’s sugar-free but it will impact your body like sugar.  Check out the good and the bad of sweeteners for a low carb lifestyle


A few you might want to check out.


  1. Monk Fruit Sweetener is a natural sweetener, that comes from the monk fruit grown in East Asia and Southern China
  • It can be very sweet especially if you consume a lot of sugar, it can be 100 times or sweeter than sugar
  • Contains no carbs, no calories and it is a no brainer for keto lifestyles
  • Read your nutrition labels, a quick look at the nutrition and the ingredients could show sugar, molasses, and other items that can raise the carb and calorie count
  • Monk Fruit can usually be used 1:1 as a replacement for sugar


  1. Stevia is a natural sweetener derived from the Stevia plant.
  • Stevia can be found in powdered and liquid forms and comes in various brands and store brands it is a keto-approved sweetener and if you like the taste of it, it can definitely be a go-to for you
  • On the sweetness scale, it is significantly sweeter than traditional sugar, check your recipes it is not a cup to cup or gram to gram comparison
  1. Sucralose is an artificial sweetener and it can pass through your body without being digested.
  • It can sometimes have a bitter taste
  • The brand in the yellow bag has been known not to have a bitter taste and they have the option that seems to be the most palatable
  • Sucralose usually contains maltodextrin and dextrose which can sometimes spike your blood sugar a little and it accounts for 1 to 2 carbs per serving
  • Not always best for baking you can sometimes find a brown sugar sucralose blend, but it has plenty of carbs so this is usually better for cooking and drinks not always baking
  • This is one of the sweetest sugar alternatives often times 500 or more times sweeter than table sugar
  1. Erythritol is a sugar alcohol that your tongue will think is sugar
  • Often paired with Monk Fruit
  • Erythritol is a type of sugar alcohol that stimulates the sweet taste receptors on your tongue to imitate the taste of sugar.
  • It can have a cooling aftertaste
  • It does not dissolve well in liquid, but it can be used in cooking, and for baking.
  • There are a few carbs in erythritol, but studies have shown it has little to no effect on blood sugar
  • For some, this is more digestible due to its small molecular composition
  1. Allulose is a simple sugar sometimes called a rare sugar as it is found in nature in small quantities
  • Not as sweet as sugar but you shouldn’t notice the difference it’s about 67% less sweet than sugar
  • This product bakes and freezes well like sugar making it a viable substitution.
  • It is absorbed by the body but not metabolized
  1. Xylitol is a sugar alcohol found in candies, and sometimes sugar-free gum
  • There are carbs present but like most sugar alcohols they are subtracted out to calculate net carbs
  • Usually, can be used as a 1:1 replacement for sugar
  • Can be used in cooking or baking, but be aware that xylitol will suck the liquid out of a recipe you may need to adjust your liquids to keep from having a dry baked good
  • Has been known to cause digestive concerns in cases where larger quantities are consumed
  • Also, an additional warning for dog lovers this sweetener is toxic to dogs



Sweeteners to Avoid on a low carb lifestyle

These sweeteners may be marketed as sugar-free, but they mess with ketosis and are not keto-friendly according to studies.

  1. Maltodextrin is a sweetener and it contains the same number of calories and carbs as regular sugar
  2. Honey  is a better choice than refined sugar, but it is carb-laden and usually not a viable option on keto
  3. Coconut Sugar, can be paleo-friendly but not keto viable it’s high in fructose and it can raise blood sugar
  4. Maple syrup is delicious on pancakes it is just high in sugar and carbs not an option for keto or low carb lifestyle
  5. Agave Nectar has been known to impair your body’s sensitivity to insulin it’s fructose-laden, so it can actually be more harmful than regular sugar.
  6. Date Sugar another sweetener from nature drinks and desserts can be made sweet with this sugar it does contain fiber it is carb-laden and will kick you out of ketosis.

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