6 Best Keto Diet-Friendly Sweeteners to Sweeten Your Diet
Limiting your sugar intake is crucial on a keto diet, but that doesn’t mean you can’t enjoy sweet things.
Low carb sweeteners don’t raise your blood sugar levels the way sugar does, making them a well-suited alternative for keto dieters.
There are a lot of options when it comes to low carb sweeteners, all with their own set of pros and cons.
Whether you’re new to low carb or looking for different sweetener options, here are 6 of the Best Keto-Friendly Sweeteners that’ll help sweeten your diet.
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Stevia is a natural sweetener made from the Stevia rebaudiana plant and is one of the most popular low carb sweeteners.
You’ve most likely seen it as your calorie-free sweetener when dining out.
An important thing to note is that stevia is much sweeter than regular sugar, so you’ll only need to use 1 teaspoon stevia for every cup of sugar.
Sucralose is an artificial sugar that can’t be processed by the body and thus non-caloric.
One drawback of sucralose is that it can’t be used in high temperature cooking, meaning baked goods are off limits.
Sucralose gives off toxic compounds when exposed to high temperatures so it’s best to use a different sweetener when baking.
The most common brand of sucralose is Splenda, which contain maltodextrin and dextrose that contribute to each packet’s 3 calories and 1g carbs.
Splenda can be used equal parts sugar.
Erythritol is a natural sugar alcohol that contains 4g of carbs per teaspoon and 0 calories.
It’s 80% as sweet as sugar, so you’ll need to use about 1/3 more when substituting.
Erythritol is an excellent low carb sweetener to use in baking and other recipes, however it can give off a slightly gritty texture.
Xylitol is another sugar alcohol, one you’re probably used to seeing on nutritional labels of gum.
It has 3 calories per gram and 4 grams of carbs in each teaspoon (same as erythritol).
You can substitute xylitol in a ratio of 1:1 as it’s as sweet as sugar.
Note: High doses of xylitol can lead to digestive issues, so it’s important to swap out sweeteners or cut back if you experience any side effects.
5. Monk Fruit Sweetener
Monk fruit is a natural sweetener made from China’s monk fruit.
Monk fruit sweetener contains 0 calories and 0 carbs, but it’s important that you purchase pure monk fruit without any sugar added.
Brands vary widely in their sweetness, so you’d have to try the specific brand and make adjustments accordingly.
6. Yacon Syrup
Yacon syrup is another natural sweetener and it’s made from the yacon tuber in South America.
Fructooligosaccharides or FOS, the main constituent of yacon syrup, is a type of soluble fiber that the body can’t digest.
Yacon syrup also contains simple sugars as well, contributing to its 11g of carbs per tablespoon.
However, studies show that the carbs in yacon syrup don’t affect blood sugar levels like regular sugar and can even help reduce blood sugar levels.
Since high heat breaks down FOS, yacon syrup shouldn’t be used in cooking.
You can use yacon syrup in a 1:1 ratio.
Ready to get baking? Here are some yummy keto desserts to sweeten!
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