When you start a ketogenic, you learn quickly, sugar is an absolute no-go and must be avoided altogether.
And they’re a huge range of alternative sweeteners, and most of them are labeled as low in carbohydrates, but is this true?
Besides, in the case of low-carb & ketogenic nutrition, carbohydrate is not the only part. The effect on the blood sugar level is also an important factor.
So we would like to clarify the questions: Are these sweeteners really low in carb? And what about keto? Will it kick me out of ketosis?
The 5 Best Sweeteners on a Low-Carb or Ketogenic Diet:
Honey and maple syrup, although they’re natural and with a lower glycemic index, you should avoid them because they are rich in carbohydrates and increase blood sugar.
These are the best natural sweeteners and sugar alternatives in a ketogenic or cyclical ketogenic diet are:
- Stevia.
- Erythritol.
- Monk plant.
- Allulose.
- Erythritol-Stevia Mix.
In this article, we’re going to explore each one of them.
Stevia:
Stevia is one of the best sugar alternatives in the world. It is extracted from a plant called Stevia Rebaudiana.
It is very sweet (is 100 to 300 times sweeter than sugar). So If you use pure Stevia extract, you only need a small amount (1).
The active ingredients in Stevia steviol are glycosides. They are heat and pH stable, which means you can use it without any problems to bake or sweeten hot coffee or tea.
Stevia contains no carbohydrates, no calories, and has a glycemic index of 0, which means it does not affect blood sugar, which makes it an ideal sweetener for a very low carbohydrate diet like the ketogenic diet (2, 3).
According to multiple studies, Stevia is entirely safe to use. And in small doses, it may even have anti-inflammatory, antioxidant, and organ-protective properties.
If you use too much, Stevia may have a slightly unpleasant bitter taste. So just mix it with another sweetener, such as erythritol.
Stevia is sold in both powder and liquid form. When buying Stevia, always check the label to make sure you are buying the pure extract and not a mixture of artificial sweeteners.
