Best Sugar Alternatives for the Keto Diet!

One of the things which most people find most difficult about starting on the Keto diet is having to reduce carb intake to almost zero and cutting out sugar altogether.

This is necessary to get the body into a state of ketosis where it will burn fat instead of carbs. Consuming sugar will prevent this and if your body is already in ketosis then it will kick your body out of ketosis.

The problem is that many of our favorite foods contain sugar. This also goes for sauces which often accompany the food we eat. Also lets not forget about desserts which most people like to eat at least now and again. Some of us also like to put sugar in our drinks like tea or coffee.

Fortunately, there are some alternatives which can be used instead of sugar which have few if any carbs. The following are some of the best sugar alternatives:

Best Sugar Alternatives : Sucralose

 

Sucralose is an artificial sweetener. Your body does not digest sucralose so therefore it does not add carbs or calories.

There are a number of sucralose-based sweeteners available on the market. The most popular one is Splenda because it does not have the same bitter taste as the other ones tend to have. Splenda does contain some other ingredients so is not zero carb and calorie but it is close. Be sure to check under the nutritional details.

It is ideal for sweetening drinks and other foods like cereals and desserts. However, it should not be used for baking as it can release harmful compounds when heated to high temperatures.

Pure sucralose is 600 times sweeter than sugar so you will not need to use much of it.

Best Sugar Alternatives : Erythritol

 

Erythritol is a sugar alcohol made by fermenting natural starches in fruits and vegetables and works by mimicking the taste of sugar. It is not quite as sweet as normal sugar at approximately 70% sweetness but does not have an aftertaste. However, it has only 5% of the calories.

At only 4 grams of carbs per teaspoon it has been shown to even possibly lower levels of blood sugar in the body. It also is a lot less likely to cause issues with digestion which can occur with other sugar alcohol types.

It can be used for all purposes instead of sugar including baking and cooking but because it does not dissolve to the same degree as sugar it could make the texture of some foods feel a little gritty.

Best Sugar Alternatives : Xylitol

 

Xylitol is also a sugar alcohol. It is sweeter than Erythritol matching the sweetness of sugar. It is popular for use in sweets, mints and chewing gum.

It contains 4 grams of carbs and 3 calories per teaspoon but does not increase insulin levels or blood sugar the same way sugar does.

Too much Xylitol has been known to cause digestive issues so if you experience this you should cut down on its use or consider another alternative.

It is ideal for use in drinks like your coffee or shakes. It can also be used for baking but because it soaks up moisture may need some extra liquid to be added.

Warning: Xylitol can be poisonous to dogs and can lead to death so keep it well away from them.

Best Sugar Alternatives : Stevia

 

Stevia is a natural sweetener which comes from drying and steeping the leaves of the Stevia Rebaudiana plant and then filtering the extract.

It contains almost no carbs or calories and has been shown to possibly help reduce sugar levels in the blood.

It comes in powder and liquid form and therefore can be used to sweeten anything including desserts and drinks.

It can have a slightly bitter aftertaste.

It is much sweeter than sugar (200-300 times) to you so not need as much of it to achieve the same sweetness.

Best Sugar Alternatives : Monk Fruit Sweetener

 

This natural sweetener comes from the monk fruit which is a plant found in China.

The sweetness will depend on the concentration of compounds called mogrosides which are found in the plant. The sweetness can vary from 100 to 250 that of normal sugar.

Monk fruit sweetener contains no carbs or calories and can help to manage sugar levels in the blood.

It can be used in anything where you would use normal sugar. The amount to use will vary from one brand to another as the sweetness may not be the same.

Be careful to check the ingredients first as some brands mix it with other sweeteners and sometimes sugar which will make it unsuitable for the Keto diet.

Best Sugar Alternatives : Yacon Syrup

 

Yacon Syrup comes from the roots of the yacon plant which can be found in South America.

It contains approximately one third of the calories as normal sugar. Although is has about 11 grams of carbs per tablespoon it has been shown not to affect blood sugar levels. It has actually been shown to possibly reduce sugar levels in the blood.

Like sucralose It can be used in drinks and other foods like cereals and desserts but also like sucralose it is not suitable for cooking or baking because of the high temperatures.

It can be used in equal measure to other liquid sweeteners.

Sweeteners not to use on the Keto Diet

 

There are many other sweeteners which may be healthy but which are not suitable for consumption on the Keto diet. They include the following:

Honey: Good quality honey is considered a superfood and is full of nutrients but also contains carbs and calories. So although it is better than sugar it is still not ok on the Keto diet.

Maple syrup: Similar to honey maple syrup contains a lot of nutrients but also contain carbs so is not suitable for Keto.

Coconut sugar: Although it is absorbed more slowly than normal sugar it contains high levels of fructose so is not good for blood sugar levels and therefore not suitable for Keto.

Agave nectar: Contains approximately 85% fructose so is not good for blood sugar levels and therefore should ale be avoided on the Keto diet.

Maltodextrin: This is processed from starchy plants like rice and corn and contains as many carbs as sugar so should also be avoided on the Keto diet.

 

The above lists should help to guide you on what is and what isn’t ok to consume on the Keto diet in terms of sweeteners.

Also keep in mind that even if you are using the sweeteners which are allowed, you should use them in moderation and balance them with the rest of your diet. Like everything else, too much of anything can be bad for you.