5 Sweeteners That Can Also Be Used While on Keto

Photo by Brooke Lark on Unsplash

We often stick to a ketogenic diet with the intention of reducing our weight. While following this diet, it is essential to replace the regular sweeteners with the organic low-carb ones. Consumption of sweeteners should be avoided in case you want to shed pounds since they might enhance your urge for food in the long run.

In the following paragraphs, we will talk about 5 sweeteners that can be used while on keto:

1. Erythritol  

We find this sugar alcohol in veggies, fruits, and fermented food items. Erythritol will not affect our blood sugar levels and does not contain any calorie too. As a result, it is considered to be an effective keto-friendly sweetener. Our system can absorb 90% of this sweetener before it can enter the large intestine and excrete it via urine. Besides this, it will not lead to any stomach discomfort too.  

2. Stevia  

This beneficial herb is also known as “sugar leaf”. Sweeteners are made from the extract of the plant which does not contain any calories and does not affect the blood glucose levels either. In fact, pure stevia powder and liquid stevia happen to be at least 200 times sweeter than sugar. Therefore, it will be prudent not to use excessive amounts as a sugar substitute. Limit yourself to 2 to 3 drops every serving. Besides the stevia drops and pure stevia powder, you will likewise come across other products like stevia glycerite which is also much sweeter than sugar.  

3. Xylitol  

This happens to be another type of sugar alcohol present in the fibers of certain veggies and fruits. Tasting similar to sugar, it comes with a low glycemic index and also does not contain much calories. Even though this sugar substitute is effective for human beings, it is considered to be toxic for the dogs and the felines! The recommended serving size is 2 Tbsp or less.  

4. Monk Fruit  

This fruit is grown in northern Thailand and China and is likewise known as “longevity fruit” too. Its extract is also 200 times sweeter than sugar just like stevia. Monk fruit is used in Chinese medication for treating diabetes and obesity. It does not contain calories and will not affect the blood sugar levels at all. It is obtainable in powdered and liquid form and is also present in some brand sweeteners in combination with erythritol.  

5. Yacon Syrup  

Yacon syrup is the last substitute for sugar on keto diet in this comprehensive list and is extracted from the yacon plant. The root of this plant is used for medicinal purposes for centuries in South America. This sweetener is manufactured by natural evaporation and is known for its low glycemic index. However, it contains calories although in smaller amounts, and we should use it only in small quantities. Yacon syrup is around 70% as sweet as sugar and the recommended serving size is not more than 1 tsp.

These 5 above-mentioned sweeteners are the most well-known low-carb sweeteners to be used while on keto. Experiment with them before selecting the one ideal for you. However, do not exceed the limit while using them since they might lead to cravings in the long run.

About The Author

Stephane Marquet
Creative Director

First of all, excuse my French! … I was born in the South of France. Lived in Paris for 10 years and travelled the world until I moved to Los Angeles in 2008, because obviously recession was a great time to move to a new country! I also arrived around Halloween and was greeted at the Social Security offices by a nurse who directed to the window Number 6 so a witch could hand me my social security number. Welcome to America. I am a painter, a photographer and the creative director of BELLO mag.

Leave a Reply

Your email address will not be published.