While there is a wide variety of low-carb sweetener alternatives to sugar that you can use on a low-carb or keto diet, there are many others that are less suitable. Below, we made a list of sweeteners that you should be careful with. For example, some of these contain a lot of carbohydrates, so they can increase your blood sugar and thus interrupt the ketosis.

Sugars from alcohol. Drinking alcohol is not advisable with a ketogenic lifestyle. It is possible, but only together with food and in moderation. If you do choose to go for an occasional alcoholic drink, it is best to choose drinks with no added sugar, such as rum, gin, vodka, whiskey and tequila.

Beer, sweet wines, cocktails, mixed drinks and liqueurs contain a lot of sugar, and it is really not recommended to drink these drinks. Sweeteners in Go-Keto products Curious which sweeteners are used in Go-Keto products and supplements?

Check out the table below! Great news! We are moving! Order your Go-Keto products at KetoFitShop. Both sets of units are used to test blood sugar levels and provide a measurement of the amount of glucose in the blood. About Nutrition.

Keto Diet and Sweeteners: The Best and Worst Choices. In this Article: Carbs and sugar: the basics What sweeteners are there How to recognize sweeteners The 4 best sweeteners for keto Sweeteners to avoid Carbs and sugar: the basics On the keto diet, your body switches from burning sugar from carbohydrates to using ketones from fat for fuel.

And there are other benefits that are less obvious as well: You experience less hunger because your body uses the fat stores. No more blood sugar peaks and dips that so often follow carb-rich meals. The steady supply of energy can also make you feel more alert and focused.

What sweeteners are there? Natural sweeteners are, as the name indicates, from natural sources. The low carb, low calory natural alternatives are mainly polyols with little or no net carbs and zero GI.

Stevia has a bitter aftertaste that not everyone likes. The different polyols are the better choice, each with their pros and cons. We believe Erythritol is your best choice.

But be careful with such products, especially if they have a very sweet taste. Their GI is often unclear and besides, there are serious concerns about the long-term health effects. These are the most used artificial sweeteners: Alitame Aspartame Cyclamate Neotame Saccharin Sucralose What are Polyols?

The best Keto Sweeteners for you. See below the country list per measurement unit. Organic Erythritol Premium Sweetener Go-Keto. Organic Keto Granola. I think Natural Sweeteners like Stevia and Monk Fruit are great for sweetening your coffee or tea, but not great for baking.

My favorite alternative sweeteners for baking are Swerve and Truvia. I do sometimes use a little packet of Splenda in sauces.

I think artificial sweeteners should be avoided. If you found this article on Keto Sweeteners helpful, make sure you share it with your friends on Facebook and Instagram so they can learn more about them too! A great source of information.

Thank you. My concern with Truvia is the addition of Natural Flavors which could be most anything, even MSG. Interesting article and thank you for sharing this information.

I want to point out that while sucralose has a zero glycemic index and does not raise blood sugar, the most common form of this sweetener is in packets from Splenda. Splenda packets contain Dextrose and Maltodextrin which are sweeteners that will impact your glucose and insulin levels.

They are also listed as the main ingredients 1 and 2 respectively in Splenda packets so they are more prevalent sweeteners than sucralose in each packet. Dextrose has a glycemic index of and Maltodextrin has glycemic index between so both are equal to refined table sugar.

Moral of the story is read the ingredients. Splenda does have a liquid sucralose product that contains no added sweeteners that is much better for diabetics looking to control their glucose and insulin levels. With everything that seems to be building inside this particular subject matter, many of your points of view happen to be relatively refreshing.

Nonetheless, I am sorry, because I can not subscribe to your whole idea, all be it stimulating none the less. It appears to us that your comments are actually not entirely justified and in reality you are yourself not wholly certain of your argument. In any case I did take pleasure in examining it.

The Earth revolves around the sun once a year. It rotates on its own axis like a top once every day. I like liquid sucralose in beverages, and Truvia in the little baking I do. I agree that sugar is much more problematic than almost any sugar substitute, which Dr. Stephey Phinney has confirmed in his lectures.

The panic around sugar substitutes is almost entirely generated by the sugar industry, IMO. Taking the total carbs minus the fiber does not equal the net carbs you list for many of your recipes. Could you explain your system. The publisher omitted sugar alcohols. I created a chart that has all the macros for you guys here:.

um hi, very interesting, but um what about saccharin, its very popular in my local shops and its the most affordable , but ive not found anyone who talks about it.

I remember back when it was banned due to being linked to cancer, not that most things artificial aren't now days. I read that it is allowed back on the market, but I think using something natural makes more sense than something artificial.

Just my opinion, but I would rather be safe than sorry in that department. Your email address will not be published.

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Comments A great source of information. Allulose is becoming popular, even being sold at Costco now. If you are looking for a better sugar replacement from the sugar alcohol category, try erythritol or xylitol instead.

There are many other sugar alcohols out there, but most of them should be avoided. This includes sorbitol, lactitol, glycerol, and isomalt due to their effect on our blood sugar levels. You should always be aware of products that say they are zero carb or sugar free as they usually contain one of the higher GI sugar alcohols and will spike both insulin and blood sugars.

Recommendation: Be very cautious of products claiming they are keto-friendly, sugar-free, or zero carbs. They typically contain a sugar alcohol that should be avoided. The only sweeteners worth trusting are the ones we recommend throughout this article. Artificial sweeteners are sugar substitutes that are produced using synthetic methods.

This is the most scrutinized category of sweeteners with nothing but fear mongering articles purporting how terrible they are. The truth behind the health effects of these sweeteners, however, is much more complex. Each one is broken down in the body in varying regions of the gut and has been found to affect each gender and ethnic population differently.

However, some interesting patterns have emerged recently when comparing human data for artificial vs. natural sweeteners. At worst, artificial sweeteners may 1 stimulate appetite and cause you to eat more; 2 negatively impact your gut biome in a way that may contribute to obesity and diabetes; and 3 cause inflammation in various regions of the brain that have been shown to occur in obese individuals.

At best, the use of artificial sweeteners may cause little to no adverse effect, allowing you to satisfy your sweet tooth without any issues other than potentially increasing your sugar cravings.

The sweeteners we recommend i. At worst, some of these sweeteners, stevia extract and xylitol specifically, can cause short-term digestive discomfort at higher than normal doses, and all sweeteners may increase food consumption. Overall, the current evidence indicates that artificial sweeteners should only be consumed sparingly or avoided altogether.

However, not all artificial sweetener affect us in the same way. There are some that may be safer than others. To help you figure out which may be best, we will take a look at the most widely available options:.

Before we talk explicitly about sucralose, there is a slight controversy about the glycemic index. The good part about it is that sucralose can typically be found in pure form liquid and powdered too.

The glycemic index for pure sucralose is 0, so you can use this as you would stevia extract. In pure form, it has little to no effect on blood sugar levels. It has no nutritional value, since it is practically not absorbed by the body, mostly excreted unchanged in the feces, and the little that is absorbed is excreted intact in the urine.

Recent studies have demonstrated that sucralose becomes chemically unstable when heated, releasing chlorinated aromatic polycyclic hydrocarbons compounds that increase cancer risk and other potentially toxic compounds. Recommendation: Skip it!

They are safer, healthier, and can easily be used to replace sucralose. If you still want to use sucralose as a sweetener, make sure you only consume it raw not baked or cooked with and in its purest form liquid sucralose with no other added ingredients.

Aspartame is probably the most controversial sweetener of them all. It can be used in many different cold dishes, but at higher temperatures, aspartame can break down during baking and cause bitter and strange aftertastes.

Recommendation: Avoid it. Saccharin is a derivative of naphthalene with a sweetening effect that is times higher than sugar. This sweetener is not very commonly found or used anymore, as the popularity for saccharin has gone down significantly.

It is still in the top 3 synthetic sweeteners, which is why we included it, but it is dwindling in usage. There have been reports of many short-term side effects, but none that have been replicated in studies. Some studies in animal models suggest that saccharin, even at reasonable doses, may alter glucose tolerance in the gut after only five weeks of use.

Other than the controversy surrounding saccharin, another reason to avoid it is that during the cooking process, it can cause an extremely bitter aftertaste. Since its dwindling in popularity and may cause harmful health effects, invest in healthier and safer sweeteners like stevia extract, monk fruit extract, erythritol, and xylitol.

Although they are marketed as being just like sugar without the carbs or calories, make sure you investigate the ingredients before you buy them. Some sweeteners will combine popular keto-friendly sweeteners with other ingredients like maltodextrin, dextrose, or some form of oligosaccharides.

The current research indicates that maltodextrin, dextrose, and isomaltooligosaccharides IMO all are readily digested and contribute extra net carbs to the diet that will not be reflected on the nutrition facts label. It is best to avoid any products containing these ingredients.

Although it seems to like a specific compound, oligosaccharides actually represent a category of partially and fully indigestible carbohydrates that can function like dietary fiber. It was previously thought that all oligosaccharides acted like dietary fiber, but recent research indicates that some are almost fully digestible i.

The simplest way to sort through the confusion of oligosaccharides and any other dubious ingredients found in any given sweetener is to see if any research backs up their marketing claims. As marketed, Swerve proved itself superior to the two other sweeteners by causing virtually no changes in blood sugar or insulin levels in healthy subjects.

The same cannot be said, however, for other lesser known sweetener blends. If you find a sweetener blend with ingredients that you are not sure about, it is best to be cautious.

Dig a little deeper into the company to see if you can find out more about the ingredients or if research has been done to support their marketing claims. As you can see, erythritol, stevia, and monk fruit extract are our top recommendation for sweeteners.

You can always choose different sweeteners to get a different texture and taste when making recipes. Try to be conscious about which sweeteners you use and the effect that they will have on your blood sugar levels. Always be very careful about low-carb products that are pre-made as they usually have some form of high GI sweetener or filler used in them.

Remember, however, that over-consumption of any sweetener even the healthiest keto sweeteners can stimulate more sugar cravings and make keto dieting more difficult. Try to consume sweeteners in moderation to help control your sweet tooth and get weight loss better results. It contains simple sugar and fructose, which have been shown to have many negative health benefits.

Many studies have been done to compare HFCS and sugar, many of which show similar results. Sugar, as most of us know, should be avoided at all costs. It is linked to obesity, type 2 diabetes, bad cholesterol, sugar addiction, and metabolic syndrome.

It has no real nutrients and consumption typically leads to fat storage. Regular table sugar is broken down into fructose and glucose when it enters the bloodstream. Glucose is naturally occurring in our bodies, but fructose is not. Excess fructose from over consumption gets turned into glycogen but can also be stored as fat once overloaded.

This can cause fatty liver disease among other things. Coconut sugar is made from the flower of the coconut palm, where the sap is heated until the water is evaporated.

The finished product is brownish in color. It retains some nutrients from the heating process and does contain some inulin, but is still not a good option for people on a low carb diet at 11g carbs per tablespoon.

It is made up of mostly sucrose not to be confused with sucralose , which is half fructose and half glucose. Again, over-consumption of fructose leads to fatty liver disease and the storage of visceral fat surrounding the stomach.

It has a GI of about 35, which is lower than expected mainly due to the insoluble fiber in it; but, it will definitely spike your blood sugar and insulin levels when consumed. Raspberries and blackberries are the 2 best types of berries to consume on a low carb diet due to the lower amount of sugars in them.

Typically they contain fructose which has a very high glycemic index, resulting in both blood sugar and insulin spikes.

Most fruit juices will contain at least 20g carbs per serving, so they have no place in a low carb diet. Honey is one of the most nutritionally dense sweeteners but is packed full of fructose and, like the other sweeteners to avoid in this list, lead to negative health effects.

Most processed honey also has added sugars and is usually pasteurized, losing most of the nutritional benefits it has. One tablespoon of honey typically contains 17g carbs which is well over half of our daily allotted amount. There are many other ways to sweeten your foods with a much less glycemic index.

While maple syrup and honey are widely accepted on lesser low-carb, paleo diets they are not allowed on ketogenic diets. Keto is a very carb-restricted diet so you have to be very strict with your consumption. Maple syrup is a pretty nutritionally dense sweetener, it contains a high amount of magnesium, zinc, and calcium.

It is made by pressing the agave plant until the sugars and fluid come out and then processed under heat destroying fructans, a healthy compound similarly to high fructose corn syrup. While Agave Syrup is about a 9.

Long-term use has also been linked with insulin resistance and chronically elevated blood sugar levels. It should be avoided, even in its natural state. There are many low-carb sweeteners you can incorporate into your diet whenever you want a sweet treat.