If you’re following a ketogenic diet, you know that sugar is a no-go. But, that doesn’t mean you can’t indulge your sweet tooth. Luckily, there are plenty of keto-friendly sweeteners available that won’t sabotage your health goals. In this article, we’ll discuss the best sugar substitutes for keto, including the best ones for coffee and baking. We’ll also dive into why Lakanto Monk Fruit Sweetener is a popular choice among keto dieters.
Keto-Friendly Sweeteners: The Basics
Before we dive into the best keto sweeteners, let’s review the basics. When it comes to sweeteners on a ketogenic diet, you want to avoid those that are high in carbs or spike your blood sugar levels. This means traditional table sugar, honey, agave nectar, and even many types of artificial sweeteners are off the table.
Instead, opt for sweeteners that are low in carbs and don’t spike blood sugar levels. Here are some popular keto-friendly sweeteners:
- Stevia
- Erythritol
- Monk Fruit
- Xylitol
- Allulose
These sweeteners are great alternatives to sugar and can be used in a variety of keto-friendly recipes. Now, let’s explore each of them in more detail.
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1. Stevia
Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant. It’s zero-calorie, zero-carb, and doesn’t raise blood sugar levels, making it a popular choice for those on a ketogenic diet. Stevia is also much sweeter than sugar, so you only need a small amount to achieve the same level of sweetness.
Stevia Pros | Stevia Cons |
Zero-calorie and zero-carb | Can have a slightly bitter aftertaste |
Doesn’t raise blood sugar levels | Some people may be sensitive to it and experience digestive issues |
Much sweeter than sugar, so a little goes a long way | Not always suitable for baking, as it doesn’t have the same properties as sugar |
Comes in liquid and powdered form |
2. Erythritol
Erythritol is a sugar alcohol that’s naturally found in some fruits and fermented foods. It has zero net carbs and doesn’t raise blood sugar levels, making it a popular choice for those on a ketogenic diet. Erythritol is also about 70% as sweet as sugar, so you can use it in a 1:1 ratio in most recipes.
Erythritol Pros | Erythritol Cons |
Zero net carbs and doesn’t raise blood sugar levels | Can cause digestive issues, such as bloating and gas, in some people |
Can be used in a 1:1 ratio in most recipes | Can crystallize and create a grainy texture in some recipes |
Doesn’t have a strong aftertaste | Can be expensive |
Can be used in baking and cooking |
3. Monk Fruit
Monk fruit, also known as Luo Han Guo, is a sweetener derived from the Monk Fruit plant. It’s zero-calorie, zero-carb, and doesn’t raise blood sugar levels, making it a popular choice for those on a ketogenic diet. Monk fruit is also about 150-200 times sweeter than sugar, so you only need a small amount to achieve the same level of sweetness.
Monk Fruit Pros | Monk Fruit Cons |
Zero-calorie and zero-carb | Can be more expensive than other sweeteners |
Doesn’t raise blood sugar levels | Some people may experience digestive issues, such as bloating and gas |
Much sweeter than sugar, so a little goes a long way | |
Doesn’t have a strong aftertaste | |
Can be used in baking and cooking |
4. Xylitol
Xylitol is a sugar alcohol that’s commonly used as a sugar substitute. It’s low-carb and doesn’t raise blood sugar levels, making it a popular choice for those on a ketogenic diet. Xylitol is also about as sweet as sugar, so you can use it in a 1:1 ratio in most recipes.
Xylitol Pros | Xylitol Cons |
Low-carb and doesn’t raise blood sugar levels | Can cause digestive issues, such as bloating and gas, in some people |
Can be used in a 1:1 ratio in most recipes | Can be toxic to dogs, so make sure to keep it away from pets |
Doesn’t have a strong aftertaste | Can be more expensive than other sweeteners |
Can be used in baking and cooking |
5. Allulose
Allulose is a rare sugar that’s found naturally in some fruits. It’s low in calories, low in carbs, and doesn’t raise blood sugar levels, making it a popular choice for those on a ketogenic diet. Allulose is also about 70% as sweet as sugar, so you can use it in a 1:1 ratio in most recipes.
Allulose Pros | Allulose Cons |
Low in calories and low in carbs | Can be more expensive than other sweeteners |
Doesn’t raise blood sugar levels | May not be as readily available as other sweeteners |
Can be used in a 1:1 ratio in most recipes | Can have a slightly cooling effect when used in large amounts |
Doesn’t have a strong aftertaste |
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FAQs on keto sweetener and sugar alternatives
Q: Which sweetener is best for keto?
A: The best sweetener for keto depends on your personal preferences and needs. However, some popular keto-friendly sweeteners include stevia, erythritol, monk fruit, and allulose.
Q: What is the best keto sweetener?
A: Again, the best keto sweetener depends on your personal preferences and needs. However, some popular options include stevia, erythritol, monk fruit, and allulose.
Q: Which keto sweetener tastes most like sugar?
A: While no sweetener tastes exactly like sugar, some people find that erythritol or allulose comes closest in terms of taste and texture. Stevia can also be a good option, especially when blended with other sweeteners.
Q: Is stevia OK on keto?
A: Yes, stevia is a popular keto-friendly sweetener. It’s a zero-calorie, natural sweetener that comes from the leaves of the stevia plant. Just be sure to choose a pure stevia extract without added fillers or bulking agents that can add carbs.
Q: Is honey good for keto?
A: Unfortunately, honey is not a good option for the keto diet. It’s high in both carbs and calories, making it difficult to fit into a ketogenic meal plan. Instead, try using a keto-friendly sweetener like stevia, erythritol, or monk fruit.
Q: Can you have Coke Zero on keto?
A: Yes, Coke Zero is a popular keto-friendly soda option. It contains zero sugar and zero calories, making it a great alternative to regular soda. However, be sure to consume it in moderation and consider other, healthier beverage options like water, unsweetened tea, or coffee.
Q: Can you have milk on keto?
A: While milk does contain carbs, it can still be incorporated into a ketogenic diet in moderation. However, it’s important to choose low-carb milk options like almond milk, coconut milk, or unsweetened soy milk. Dairy milk contains lactose, which is a form of sugar and can add up quickly.
