These sugar swaps will help keep your carbs in check, and your sweet tooth satisfied. A keto-friendly sweetener sounds a bit like an oxymoron: Sweeteners are typically sugars, sugars are carbohydrates, and the ketogenic diet is very, very low in carbs. But the fact is, there are sweeteners out there with little to no carbs—and while the list below is short, stevia, monk fruit, and erythritol can all be part of your ketogenic diet. Another no-carb, no-sugar, no-calorie sweetener, monk fruit is said to be about to times sweeter than sugar and is sold by brands such as Monk Fruit in the Raw and PureLo. Like stevia, monk fruit can help you cut carbs, but it may not help you slash your total calorie intake. This is why some sugar alcohols can cause gastrointestinal distress, though erythritol is said to be among the least bothersome of the sugar alcohols.
To help you figure out what sweeteners to use and what you should avoid, continue reading below. Natural, yes. Tbrown71 I would agree with this until I had swerve – no aftertaste to me at all. It contains less net carbs than honey and coconut palm sugar.
Do you like this post? If you do any actual research, you would find out that sucralose is among one of the most tested and researched artificial sweeteners on the market today. However, large doses may cause diarrhea, abdominal pain, and nausea. Try using erythritol instead. I’ve been on my 3rd week of keton diet and I am still using this supposedly low glycemic natural cane turbinado from Hawaii for my daily coffee in the morning at lest 1 tsp cup. Share Follow us.
Sweeteners are tricky on keto. For more on this process and how it works, see here. Take a look at some comparative carb counts, per teaspoon data from the USDA nutrition database . Cutting out Paleo staples like honey leaves you with 0-calorie sweeteners, including sugar alcohols xylitol, erythritol, mannitol… artificial sweeteners aspartame, sucralose, ace-K…, and oddballs like stevia. The exception is erythritol. For example, in this study, researchers found that xylitol caused a lot of digestive issues for people, but that erythritol was significantly easier to tolerate, with almost no symptoms at gram doses. If sugar alcohols are going to be your game, research suggests that erythritol is least likely to trigger any uncomfortable GI symptoms. But in , a new study looked at a different issue: the gut bacteria.