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.
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
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
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
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
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
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.
- Maltodextrin is a sweetener and it contains the same number of calories and carbs as regular sugar
- Honey is a better choice than refined sugar, but it is carb-laden and usually not a viable option on keto
- Coconut Sugar, can be paleo-friendly but not keto viable it’s high in fructose and it can raise blood sugar
- Maple syrup is delicious on pancakes it is just high in sugar and carbs not an option for keto or low carb lifestyle
- 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.
- 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.