What Sweeteners Are Keto?

Are you loving the keto diet but missing out on your sweet indulgences? Fret not! The market has some excellent options that cater to your low-carb and sugar-free lifestyle. Here are some of the best keto sweeteners that will make your taste buds dance:

What Sweeteners Are Keto?
What Sweeteners Are Keto?


Stevia an all-natural no-calorie sweetener made from the leaves of a plant called Stevia rebaudiana. It is 200-300 times sweeter than table sugar while containing zero carbs, calories, or glycemic index. It is perfect for coffee, tea, or baked goods.

Fun Fact: The tribes of Paraguay have been using stevia leaves as sweeteners since ancient times.


Erythritol is a sugar alcohol found naturally in fruits like watermelon and pears. Unlike other sugar alcohols such as xylitol or sorbitol which can cause digestive issues when consumed in excess quantities, erythritol gets absorbed by the body without metabolizing it into glucose. Thus it has zero net carbs and does not raise blood sugar levels.

Hot Tip: Use erythritol as a one-to-one replacement for white granulated sugar when baking cookies or cakes.

Monk Fruit Extract

Monk Fruit extract comes from freshly harvested monk fruit native to Southern China. It has zero calories, zero carbohydrates and contains compounds called mogrosides which are about 150-200x sweeter than regular table sugar but doesn’t raise blood-sugar levels.

Pro Tip: Check product labels carefully because most products contain additional ingredients such as corn fiber dextrin that might add carbs to foods labeled “sugar-free”.


Allulose is another rare natural monosaccharide found only in small amounts in wheat, figs, and raisins. It has a similar taste to white sugar, but it provides only 1/10 of the calories and doesn’t raise blood glucose levels or insulin resistance.

Bonus Feature: Allulose also enhances softness and moistness in baked goods.

All these sweeteners are excellent substitution for sucrose with no harmful effects associated with regular table-top sugar. However, because everybody’s bodies react differently to different sweeteners, most experts recommend experimenting with each keto sweetener before incorporating them into your daily diet fully. Always read product labels or ingredient lists to avoid consuming artificial additives that might not be keto-friendly.


Q: What is the best keto sweetener for baking?

A: While all four natural sweeteners discussed above have unique properties that make them great for specific uses like drinks or desserts, erythritol is the go-to option when it comes to baked treats like cakes and cookies since it can mimic traditional granulated sugar regarding texture and volume.

Q: Can you substitute maple syrup or honey with any of these keto-friendly sugars?

A: Absolutely! Use stevia drops instead of condensed milk in coffee creamer recipes; spread some monk fruit caramel over top your favorite dessert as an indulgent treat; mix allulose into a smoothie bowl recipe instead of using agave nectar – these are just some examples of ways you can enjoy this low-carb lifestyle while still satisfying your cravings for sweets.

Avoid These Sugary Sweeteners

Are you a fan of sugary drinks, snacks and desserts? If so, then it’s time for you to take a closer look at the sweeteners you use every day. The truth is many of these sugar substitutes are just as harmful to your health as regular sugar. Here, we examine some popular sweeteners and offer healthier alternatives.

What are the most common non-sugar sweeteners?

Many artificial sweeteners have been approved by regulatory agencies like the FDA in the US and EFSA in Europe. However, recent research warns us that their negative effects on health may outweigh their potential benefits – here are some examples:


Aspartame comes with warnings because when it decomposes into its components , it creates a known toxin or carcinogen. But don’t worry if your diet soda addiction has made you paranoid about cancer: studies overall still say that aspartame is relatively safe–at least in doses that aren’t enormous.


Saccharin can cause bladder cancer according to early animal testing; however, scientists haven’t found similar links in humans yet–as with many other substances linked to cancer but lacking firm conclusions regarding dangers related to human consumption.


This non-caloric white powder may seem harmless but research shows sucralose not only affects our glucose metabolism negatively, but it also kills off good bacteria in our gut flora reports suggest.

Are any sugars better than others?

The World Health Organisation recommends limiting all added sugars — they aren’t distinguished from natural sugars outside fruits–to under 5% of daily calorie intake. When consumed regularly over long periods of time, high amounts of added sugar could lead to different chronic conditions such as obesity and type II diabetes among other issues on top.

However not all types of natural sugars are created equal – consider honey, molasses, coconut sugar or maple syrup which can be more nutritious than white granulated sugar.

Why should you avoid fake sugars?

Mainstream media has long pushed artificial sweeteners as the healthier option to sugary drinks and snacks. However, it seems too good to be true–and sure enough, recent studies show that sugar substitutes may not be all they’re cracked up to be:

Can lead to metabolic dysfunction

Fake sugar intake could cause a shift in the overall balance of gut flora for the worse: insulin resistance will rise along with other nasty health problems.

Overloading on sweetness changes your brain

Because artificial sweeteners can taste likesugar but aren’t metabolized in your body like real sugar is able–e. g. , providing instant energy without calories–the overload over time may reduce how much we allow ourselves real sugars through altering perception/payoffs.

Above all else remember not only do these artificially altered compounds run many risks we still don’t really understand – to believe that any product claiming “sugar-free” is automatically healthy is questionable thinking-even harshing being.

What are some healthier alternatives?

If you’re looking for natural substitutes there are plenty of options available such as:

  • Stevia
  • Monk Fruit Sweetener

  • Xylitol

These options have less harmful effects when consumed in moderation than mainstream artificial sweeteners.

Given how ingrained pre-packaged processed foods and drinks generally are within our diets today,   avoiding everything sugary altogether isn’t always practical.  

Therefore, until further research indicates otherwise-some people might find something different works best- sticking to limited amounts of natural sugars or going natural entirely remains highly-recommended.

As always speak with a doctor or dietitian regarding dietary changes!

71357 - What Sweeteners Are Keto?
71357 – What Sweeteners Are Keto?

Natural Sweeteners for Keto

When it comes to adopting a keto diet, one of the biggest challenges is cutting out sugar. But let’s face it – life without sweetness is simply unbearable. So what are your options if you want to stay compliant with your low-carb eating plan and still satisfy your sweet tooth? Fear not, my friend! As always, nature has got you covered.

In this section, we’ll explore some of the best natural sweeteners that are perfect for the keto diet. We’ve gone ahead and done all the hard work so that you don’t have to waste any more time on expensive trial-and-error experiments or questionable “keto-friendly” products.

What makes a good sweetener for Keto?

Before we dive into our list of natural sweeteners, let’s first understand what exactly constitutes an ideal sweetening ingredient for a keto lifestyle. Essentially, here are some factors you should look for:

  • Low glycemic index: A good keto-friendly sweetener will not spike blood sugar levels as badly as table sugar .
  • Zero or very low carbs: Since most natural sugars contain carbs in varying amounts, look for ones that have negligible amounts.
  • Suitable cooking properties: Depending on what kind of dishes or drinks you’re planning to prepare with them, different types of sweeteners may be better suited than others.

Now let’s take a closer look at five amazing options that check all these boxes!

1. Stevia

Stevia is derived from an herb that originates from South America and has been used as a natural way to add sweetness since ancient times. It’s notorious nowadays among dieters because it essentially contains zero calories and carbs due to its plant-based nature.

The leaves themselves can be dried and ground up into powder form or brewed like tea . When shopping around though, be sure to check that the product you’re getting doesn’t have any fillers or additional sweeteners as stevia itself is quite potent.

2. Erythritol

Erythritol is a type of sugar alcohol found naturally in fruits and fermented foods such as wine and cheese. It’s keto-friendly because it tastes like regular sugar but only contains around 6% of the calories. Additionally, its glycemic index score is zero, which means no blood sugar instability or insulin spikes after consumption.

Fun fact: erythritol has also been shown to have dental health benefits as it doesn’t cause tooth decay like other sugars do! So go ahead and indulge your sweet tooth all while protecting those pearly whites.

3. Monk Fruit Extract

Monk fruit is native to Southeast Asia and has been used as an herbal supplement for centuries. Its extract can be used instead of sugar in recipes since it’s closer-to-zero calories and carbs than sugary alternatives.

The sweetness comes from compounds called mogrosides, which can have up to 150-200 times the sweetness of traditional table sugar without having any adverse effects on blood glucose levels!

Keep in mind though that monk fruit can be pretty expensive compared to other natural sweetener options – this might deter some folks from experimenting with it at first.

4. Allulose

Allulose is a relatively new kid on the block when it comes to natural sweeteners but quickly becoming increasingly popular among keto dieters due to its low calorie/carb count .

This unique compound resembles fructose yet contains just one-tenth of the calories since humans cannot metabolize allulose unlike sucrose/fructose/glucose/etc. . Furthermore, allulose also scores zero on the glycemic index scale meaning you don’t need to worry about any sugar crashes or energy fades after consuming it.

5. Xylitol

Xylitol is another common natural sweetener that you can find in a wide range of products such as chewing gums, mints, and toothpaste in certain stores. It’s extracted from the birch tree bark or corn cobs ) primarily used to brush teeth and other oral hygiene purposes.

Very much like erythritol, it’s keto-friendly as it has approximately 40% fewer calories than regular table sugar but with a glycemic index that ranks much lower . However, do be cautious about consuming too much xylitol as overconsumption could possibly lead to stomach discomfort for some people. So everything in moderation!


Q: Can I use honey on Keto?

A: Unfortunately, no – unless you are willing to give up almost all your carbs for the day which isn’t recommended at all. Honey contains roughly 17 grams per tablespoon of pure glucose/fructose and has very little nutritional value overall compared to other sweetening options we mentioned above.

Q: How Much Sweetener Should I Use?

A: This will often depend on both what recipe you’re making and your taste preferences! In general though when first cooking with different low-carb ingredients avoid using too high amounts because sometimes their sweetness ratio varies from product-to-product or batch-to-batch.

Q: Any Downsides To Natural Sweeteners?

A: While there may not be strict downsides per se to choosing natural alternatives due to their negligible effect on blood sugar levels providing less insulin resistance. . . , excessive consumption can still potentially cause digestive issues especially with some types such as xylitol causing diarrhea/loose bowels.

Another thing worth noting is that since alternative sugars don’t have the same chemical properties of table sugar this could lead to some adjustments in whatever recipe you are making.

Eating a low-carb but sweet diet need not be boring thanks to all these naturally derived sugar swaps for classic granulated ones. Understanding more about what sweeteners suit best for your specific needs or preference is crucial when trying out new recipes or even medical conditions like diabetes, so it’s great to have variety at one’s hands when needed.

Give these options a try and never feel deprived of sweetness again, whilst still looking after yourself and your health goals!

Sugar alcohols that fit keto

If you are on the Keto diet, finding sweet treats can be a challenge. Fortunately, there’s a solution: sugar alcohols! Sugar alcohols are low-calorie sweeteners that provide sweetness without raising blood sugar levels. They occur naturally in fruits and vegetables but can also be created through a chemical process.

But not all sugar alcohols are created equal. Some may cause bloating, gas, or other digestive issues for some individuals due to their ability to ferment in the gut.

So which ones should you choose? Here is an overview of some of the most popular sugar alcohol options available:


Erythritol is one of the best sugar alcohol options for those on a keto diet because it’s very low in calories and has no impact on blood sugar levels. It has 70% sweetness relative to table sugar and doesn’t have an aftertaste like many other sweeteners.

Fun fact: Erythritol is commonly found in many sugars-free gum brands like Trident and Pur.


Xylitol is another good option as it has a low glycemic index and does not cause insulin spikes. It’s just as sweet as regular table sugar with fewer calories but can cause stomach discomfort if consumed excessively.

Hot tip: If buying xylitol in bulk crystals or granules make sure they come from birch trees instead of corn products which many times does not specify where it comes from.


Stevia, derived from the leaves of the stevia plant, contains zero calories per serving and won’t raise your blood glucose level. It is incredibly sweet compared to table sugars -100 times sweetness- so only small amounts are necessary when baking or cooking with this ingredient otherwise its taste maybe too strong for many people’s palettes.

Did you know: The leaves of the Stevia plant are traditionally used as a natural sweetener by indigenous peoples in South America

Monk Fruit Extract

Monk fruit extract has zero calories and a glycemic index of zero. It also does not raise blood insulin levels, making it a great keto option. Unlike erythritol this one is 100% sugar substitute, so it can be challenging to find pure monk fruit extract options to avoid added sugars or high carb bulking agents that may affect blood glucose levels causing it to slow down weight loss progress on Keto.

Hot tip: Always read the nutrition labels when purchasing this type of sugar alcohol from big brands since many times they combine other lower-quality sweeteners like maltodextrin which spikes your blood sugar level, increasing cravings and slowing down your weight loss progress.


Maltitol has roughly half the calories of traditional table sugar but still raises blood glucose levels. If consumed excessively, it may cause digestive issues common in certain individuals.

Frequently Asked Questions:

  1. Is consuming an excessive amount bad for health?
    Sugar alcohols are generally considered safe for consumption, but in excessive amounts some people may experience gastrointestinal distress such as bloating, gas or diarrhea- often related to Maltitol use- which disappear once the compound leaves our system.
    Don’t worry; problems rarely happen unless overconsumption happens at large scale doses leading gastric disturbances that are highly unpleasant

  2. How much is too much?
    The nature and form of each one will determine how much is too much based on energy density per gram varying from 0g carbs per kg serving on Erythritol crystal form up till 3g carbs per kg serving with pure liquid stevia extract tinctures being extremely potent even when used in low concentrationssince they only need a few drops to amplify your sweetness cravings.

  3. Can sugar alcohols lead to tooth decay?
    Due to their naturally high pH level, some dentists believe that sugar alcohols may actually reduce the risk of cavities over regular sugars because it does not promote acid production in dental plaque which in turn forestalls erosion and helps maintain enamel whiteness longer.

  4. Can sugar alcohols stall weight loss on keto?
    If consumed within moderation, no! On the contrary, since these compounds have fewer calories than table sugars they cause less blood insulin spikes due to their relatively lower glycemic index properties making it easier for the body to transition into a state of ketosis by lowering hunger hormones thus preventing food cravings while increasing feeling satiated with desserts and sweet treats.

Sugar alcohols are an excellent option for those on a keto diet looking for something sweet without jeopardizing blood glucose levels or causing excessive calorie intake. Whether you prefer erythritol, xylitol or monk fruit extract remember to always read labels and opt-in for natural unprocessed options like stevia instead of high carb substitutes hidden behind fancy brand names -although many times even low-quality hybrids come at highly-equipped marketing strategies- when shoping at supermarket stores starting out this amazing journey that is Keto Dieting!

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