Keto Sweeteners Guide – for a Low Carb Diet

The best keto sweeteners guide for anyone looking to change their health or lose weight on a Keto Diet or Low Carb diet.

keto sweeteners guide - best alternatives to sugar

The Best Keto Sweeteners Guide

Transitioning into a keto lifestyle but not sure what to do about those sugar cravings? The good news is there’s a solution. You simply have to change the way you sweeten! Since you’ll have to cut out all sugar when on a keto diet, you’ll want to find sugar alternatives that work for you. Here’s a look at the best keto sweeteners to make your choice easier.

Stevia

Extracted from leaves of stevia plants and naturally calorie-free, this naturally derived herbal sweetener is most commonly used by keto dieters. 200-300x sweeter than sugar, you’ll have to use much less when sweetening bulletproof coffee, low carb desserts and other keto goodies. So just always read labels to adjust amount needed. And unlike other sugar alternatives, you can find this keto sweetener in powder form and liquid form. However, it’s important to look at the ingredients on the bag/box/bottle you’re buying in order to make sure it isn’t mixed with anything else. For example, many powdered stevia sweeteners are blended with synthetic sweeteners such as maltodextrin or dextrose – both known to spike blood sugar.

Some brands might have an undesirable aftertaste. I suggest trying different brands to find one that suits you best. I love SweetLeaf but many prefer NuNaturals.

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Monk Fruit

Cultivated from what locals refer to as “longevity fruit” in China and Thailand, since it’s high in antioxidants. It’s also 300x sweeter than cane sugar yet it won’t affect your blood sugar levels! Amazing! And, in its purest form, monk fruit has no calories, although most brands blend it with other sweeteners to add bulk. So, again, make sure you check the label before purchasing.

Not only does it lower your risk of obesity and diabetes, but there are many benefits of using monk fruit over sugar such as – it fights fatigue, helps/prevents cancer and it combats free radicals (amongst many more benefits). As for the taste – monk fruit is one of the best keto sweeteners to use because it doesn’t have a bitter aftertaste like stevia. So, why not use it over sugar!!!

If you want to try it, I suggest Lakanto brand. See image below. You can purchase easily on Amazon here. They offer it in classic white, golden and powdered form.

Erythritol

This sugar alcohol doesn’t have any affect on blood glucose + it’s 100% calorie-free, making it popular among keto dieters. Found in fruits, veggies and fermented foods, Erythritol is almost as sweet as sugar but not quite. Read labels on how to adjust amount to be comparable to sugars/sweeteners.

Note: in large quantities, it may cause stomach discomfort.

My favorite brand is Anthony’s.

 

Xylitol

Tastes like sugar but has fewer calories. Comes naturally from the fibers of fruits and vegetables. It is 1.3x stronger than sugar, so adjust accordingly. It shouldn’t affect blood sugar if consumed in moderation. However some do note that they have slight insulin spikes at times. Note that high doses have been shown to cause diarrhea and other digestive issues in some. Keep away from dogs!

Now that you know what some of the best keto sweeteners are, choosing sugar alternatives to stock your keto kitchen should be easy. Time for a trip to the grocery store? Get to it!

For more info on Keto, check out our Keto for Dummies Guide.

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