What kind of sweetener is okay for keto? Sweeteners are sugars (a type of carbohydrate) added to food and drinks to make them sweet. Stevia and erythritol, which have little to no carbohydrates, are sweetener substitutes that are keto-friendly.
The keto diet is a low-carb diet, so you'll need to limit many foods that have sweeteners. The goal of this diet is to promote a state of ketosis, in which the body burns fat for fuel rather than carbohydrates. Ketosis can promote weight loss. Read on to learn what sweeteners are keto-friendly and what ones to avoid.
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Stevia or stevia leaf extract is a low-carb sweetener. The stevia plant is native to South America and is found in Argentina, Brazil, and Paraguay, but it's grown all over the world. You'll see stevia on grocery shelves under brand names such as Truvia and PureVia.
The sweetener is also generally recognized as safe (GRAS), which also makes it a good alternative to table sugar in food and drinks. Possible risks include bloating, dizziness, nausea, and numbness.
Stevia may lower blood sugar, which can be dangerous for people with diabetes who take insulin. Stevia might also lower blood pressure. You'll want to talk a healthcare provider before trying stevia if you take a blood pressure medication.
Stevia works well in coffee and tea. Keep in mind that stevia is about 200–400 times sweeter than table sugar (sucrose), so it might not work in large quantities, such as in baked goods.
2. Monk Fruit
Another keto-friendly sweetener is monk fruit (Luo Han Guo). Monk fruit comes from a plant that's native to China. You'll see monk fruit in the grocery store under brand names like Monk Fruit in the Raw and PureLo.
The Food and Drug Administration (FDA) recognizes monk fruit as safe. This sweetener is about 100–250 times sweeter than table sugar but contains no calories. One teaspoon (tsp) contains 0.5 grams (g) of carbs.
Mogrosides are compounds in monk fruit that give it sweetness. Some evidence suggests that mogrosides can act as prebiotics, which helps feed healthy gut bacteria. More research is needed, however, to determine the effects of monk fruit on the human body.
Monk fruit can help decrease the number of carbs you eat. You can use monk fruit in salad dressings or other recipes that call for sugar. Monk fruit extract can also sweeten drinks and baked goods since it's heat stable. You might notice that baked goods made with monk fruit have a different texture, which can be unpleasant to some.
Erythritol is a naturally occurring sugar alcohol (polyol) found in fruits like grapes and watermelon. You can also find erythritol in some fermented foods like cheese and soy sauce. Erythritol has zero calories and is about 60% to 80% as sweet as table sugar.
The FDA considers erythritol to be safe. This sweetener does not cause blood sugar spikes or promote tooth decay. Some evidence suggests that erythritol might help decrease how much sugar you consume, which prevents diabetes and obesity. More research is needed, however, to find out how erythritol can benefit human health.
It takes the body longer to absorb and break down sugar alcohol than table sugar. Some sugar alcohols can cause digestive issues as a result. Erythritol might cause fewer problems than other sugar alcohols.
You can use erythritol as a substitute for table sugar in beverages and several recipes. Keep in mind that erythritol has a cooling effect on the tongue, which might be unpleasant in large doses. You might avoid using erythritol in recipes for baked goods as a result.
4. Xylitol
Xylitol is a sugar alcohol that's as sweet as table sugar but has fewer calories and carbs. The FDA notes that xylitol is safe to consume.
Sugar alcohols generally do not raise blood sugar in the same way that table sugar does. That's because the body absorbs sugar alcohols slowly. Xylitol, like erythritol, might cause cramps and diarrhea if you consume too much. Sugar alcohols also do not result in tooth decay like other sweeteners do.
You can use xylitol to sweeten coffee, smoothies, and tea. Xylitol might not work well in some recipes due to its possible moisture absorbency. A study published in 2022 found that the sweetener absorbs moisture when used in making milk chocolate.
Maltitol, like erythritol and xylitol, is a sugar alcohol. This sweetener is about 75 to 90% as sweet as table sugar but has fewer calories. You'll often see maltitol in "sugar-free" products, such as gum, mouthwash, and toothpaste.
Maltitol has fewer calories than table sugar, so it can be helpful for weight loss. Some evidence suggests that maltitol might also improve dental health, but results are mixed. You might develop cramps, diarrhea, and gas, however, if you consume too much maltitol.
The sweetener is commonly used as a low-calorie, sugar-free ingredient in baked goods and hard candies. Maltitol also has a lower melting point than sucrose, but some evidence suggests that it's an ideal sweetener for ice cream.
6. Yacon Syrup
Yacon syrup is made from the roots of the yacon plant, which is commonly grown in South America. This sweetener contains nearly half the calories of table sugar and is a source of fructooligosaccharides (FOS).
FOS is a type of soluble fiber, which your body does not digest. Soluble fiber helps lower cholesterol, which might prevent heart disease. FOS is an oligosaccharide, and, like sugar alcohols, may cause bloating, cramps, and diarrhea in some people.
Yacon syrup works well in coffee and tea, as well as salad dressing. FOS breaks down at high temperatures, so you might not want to use it in recipes for cooked or baked goods.
Replacing sugar with a low- or no-carb sweetener can be helpful when you are on the keto diet. Other low-carb sweeteners include:
- Hydrogenated starch hydrolysates (HSH)
- Isomalt
- Lactitol
- Mannitol
- Sorbitol
Just because a beverage or food contains low-carb sweeteners does not mean the item is keto-friendly. You'll often find stevia, monk fruit, and erythritol in foods and drinks labeled "sugar-free" or "low-sugar." These foods and drinks may contain other carbs, so make sure to check the nutrition fact label.
The results may vary when it comes to weight loss on the diet in general. Research has found that people on the keto diet lose weight in the short term. It may be hard to maintain the keto diet for long periods due to the diet's restrictions.
Sweeteners To Avoid
The keto diet is a low-carb diet, so you'll need to avoid sweeteners that are high in carbs. High-carb sweeteners can interrupt ketosis and negatively affect weight loss on the diet. Make sure you check the nutrition facts label for these common natural and artificial sweeteners.
Natural Sweeteners
Natural sweeteners include:
- Agave nectar
- Fructose, or naturally occurring sugar in fruit (e.g., coconut, date palm, and grapes)
- Honey
- Maltose, which is commonly used in beer and bread
- Maple sugar
- Molasses
- Sugar beet
- Sugarcane
Artificial Sweeteners
Some of the most common artificial sweeteners include:
- Acesulfame K
- Advantame
- Aspartame
- Dextrose, which is often used in hydration products
- Neotame
- Saccharin
- Sucralose
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Low-carb sweeteners, including stevia, monk fruit, and erythritol, may allow you to stick to the keto diet. Remember, not all foods and drinks that use these sweeteners are keto-friendly. It's important to know that weight loss results on the keto diet can be different for each person. Consult a healthcare provider if you are interested in the keto diet or using these sweeteners.
