What is the healthiest sweetener on a keto diet?

When it comes to choosing a Keto-friendly sweetener, it's best to stick with stevia or monk fruit for the most part. With zero net carbs and little to no effects on blood sugar, these sweeteners are ideal for satisfying sugar cravings with minimal, if any, known side effects.

carbmanager.com - Top 5 Best Keto-Friendly Sweeteners (Plus 4 to Avoid) | Carb Manager

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Sugar cravings are a common experience in the early stages of a Keto diet. While they typically go away as the body adapts to a lower carb intake, they can be difficult to manage initially. In this article, we will take a look at some of the best Keto-friendly sweeteners to help satisfy a sweet tooth, as well as those that you might want to limit or avoid.

Should You Use Sweeteners on Keto?

When it comes to using Keto-friendly sweeteners, there’s no right or wrong answer - you’ll find valid arguments on both sides. One major plus of certain sweeteners on Keto is that they can satisfy sugar cravings without necessarily impacting blood sugar or kicking you out of ketosis. Theoretically, enjoying the occasional low-carb dessert may mean the diet feels less restrictive, which may make it easier to follow for a longer time period. You get to have your Keto cake and eat it too. However, any sweet taste, whether it's from pure sugar or a sweetener, is thought to activate the same reward pathways and dopamine release in the brain. This may contribute towards continued sugar cravings and addictions in some individuals, although this may not be the case for everyone.[*]

Ultimately, it comes down to individual preference and tolerance.

Some people can enjoy the occasional Keto treat and maintain a balanced diet. Others may prefer to steer clear entirely as it removes the temptation of just one Keto cookie turning into the whole jar...

What to Look for in a Keto Sweetener

The ideal Keto-friendly sweetener should hit the following criteria:

Have little to no known impact on blood sugar levels.

Be low calorie and low in net carbs.

Have undergone rigorous safety testing.

Produce no adverse side effects.

Can be heated safely.

Keto-Approved Sweeteners

1. Stevia

The Stevia plant is native to South America and has been used for more than 1500 years as a natural sweetener.[*] Stevia is non-nutritive, meaning it contains zero calories, carbohydrates or other nutrients, which is great news for anyone following a Keto diet.

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Depending on the variety of stevia, the active compounds can be 30-150 times sweeter than sugar, meaning a little goes a long way.[*] It has that familiar sweet flavor, but some varieties may come with a slightly bitter aftertaste with hints of licorice. Stevia comes in both powdered, granulated and liquid form. Drops are more advisable as the powdered and granulated versions may be mixed with other fillers and sweeteners like maltodextrin or dextrose. On its own, stevia has been shown to have no effect on blood sugar response[*] and may even lower blood sugar[*], making it a popular choice for people with diabetes and low-carb dieters. Studies suggest it may also lower blood pressure in some individuals.[*] Refined extracts from stevia (steviol glycosides) are recognized as safe by the FDA as a food additive[*], whereas raw and whole leaf extracts are currently not approved due to a lack of toxicological information.[*]

2. Monk Fruit

Monk fruit is a natural sweetener extracted from the monk fruit plant, native to Southeast Asia. It has been used as a tonic herb in traditional Chinese medicine for thousands of years. Monk fruit is also rich in antioxidants known as mogrosides. These account for sweetness[*] which can be 100-250 times greater than that of sugar. One downside of monk fruit is that it can be expensive. As it is a relatively new product, there are also no studies available on the long-term impacts of regular use.

3. Erythritol

Erythritol is a sugar alcohol that has a similar structure to sugar, but is only partially digested by the body. It is typically created by fermenting glucose from wheat or corn starch, producing a fine white powder or granules. Erythritol is not completely calorie free, containing 0.24 calories per gram vs 4 calories per gram of table sugar. Erythritol may cause nausea if consumed in large doses (50 grams in a single helping[*]), but otherwise is considered safe to use.[*]

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Interestingly, erythritol has also been shown to be more effective in fighting dental plaque and caries than xylitol and sorbitol.[*]

4. Xylitol

Xylitol is another sugar alcohol and has a similar sweetness to regular sugar. It contains 2.4 kcal per gram - around two-thirds of that found in standard table sugar. Animal studies suggest that in diabetic rats, xylitol can contribute towards a reduction in body weight and blood sugar, along with a significant increase in serum insulin concentration and glucose tolerance compared to a control.[*]

5. Sucralose

Sucralose is another zero-calorie artificial sweetener. It is 400–700 x sweeter than sugar so is only used in small quantities. The impact of sucralose on blood sugar levels is not well established and may depend on previous use of artificial sweeteners: One study noted that when sucralose was given to obese individuals who did not usually consume artificial sweeteners on a regular basis, they experienced an increase in blood sugar and insulin.[*] In another study, those who did consume sweeteners regularly saw no adverse changes from sucralose.[*] There are also concerns around the potential negative impact sucralose may have on the gut biome[*] and the risk that it may break down and interact with other ingredients at high temperatures.[*] So far, many of the studies on sucralose have been small or performed on animals, so we don't have any significant data on the long-term impacts. It may be best to opt for alternatives where you can, and to avoid using sucralose at high temperatures.

Keto Dessert Recipes

If you are craving something to satisfy the sweet tooth, why not try these delicious low-carb treats containing our favorite Keto-friendly sweeteners:

carbmanager.com - Top 5 Best Keto-Friendly Sweeteners (Plus 4 to Avoid) | Carb Manager

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