Keto Sweeteners – Good and Bad

January 30, 2023

With so many to select from it’s exhausting to know with keto sweeteners, the nice and the dangerous. Study extra to teach your self which is the most effective keto sweetener selection for you!

Having been on a low carb keto weight loss plan for fairly a while now, I’ve tried quite a lot of the sweeteners. I’ve discovered some extra keto-friendly than others.

Learn on for extra info on the totally different teams of sweeteners, their style profile and the way they have an effect on blood sugar ranges and ketones.

ketone meter reader

Keto Sweeteners 

The excellent news is there are sugar substitutes and pure sweeteners which are low in carbs and don’t improve blood sugar ranges.

Extra excellent news is that many of those sweeteners are being made extra available in native supermarkets.

So, let’s take a look at a number of the ones greatest to make use of.


Stevia is a pure keto sweetener that’s derived from the leaves of a plant. Extremely processed it’s many instances the sweetness of sugar.

The energetic compounds of stevia are steviol glycosides. The physique doesn’t metabolise glycosides, so this makes it a zero-calorie sweetener. 

Stevia does have an aftertaste that’s barely bitter. Keto stevia is on the market in powdered, granular and liquid type e.g. Sweetleaf Drops

Due to the extent of sweetness and its carb worth stevia is usually discovered mixed with different sweeteners like erythritol.

Sweeteners like Sukrin:1, Natvia, and Pyure,

stevia in a wood bowl with a wood spoon


Allulose also referred to as pseudo-fructose is classed as a “uncommon sugar” as a result of it’s naturally current in just a few meals like maple syrup, figs and dried fruit.

It’s a monosaccharide or single sugar. Allulose has the identical chemical system as fructose however is totally different in construction.

This distinction prevents the physique from metabolising the allulose into glucose, the identical as fructose.

Not solely making this one other zero-calorie low carb sweetener but in addition with little to no impact on insulin or glucose ranges.

The sweetener passes by means of the physique and is eradicated by means of urine.

Allulose appears to be like the identical as sugar however is just 70% the sweetness of sugar however behaves a lot the identical in cooking as sugar. 

Whereas the FDA has permitted the usage of allulose in baked items within the US and for particular person gross sales, it has but to be permitted in Australia.

So, for now, we have now to attend.


Monk fruit is derived from a fruit. Monk fruit sweetener is keto pleasant. It’s accessible in liquid monk fruit, monk fruit extract and extra typically added to erythritol as a granular sweetener.

Monk fruit may be from 100 x 300 instances the sweetness of sugar relying on the shape you employ.

So, it’s best to experiment with small quantities of liquid keto sweetener and powders. 

Due to the extra sweetness in Monk fruit like stevia it’s typically blended with erythritol to create a sweetener just like desk sugar.

These blends of keto sweeteners can be found from manufacturers resembling Lakanto, Uncooked Earth and Sukrin Monk Fruit. This sweetener has little or no aftertaste.

Monk fruit is one other pure keto sweetener that may be a higher well being selection because of its zero carb and energy, in addition to minimal results on insulin and glucose. 

Monkfruit cut in half


Lots of you’ll know this sweetener as I exploit it in baking.

Inulin is a prebiotic fibre with three prebiotics that may present well being advantages. Not essentially referred to as a keto sugar substitute however it will possibly work in lots of recipes.

The three prebiotics are fructooligosaccharide (FOS) oligofructose, and galactooligosaccharide (GOS).

Derived from the chicory root inulin is a mildly candy dietary fibre that’s typically discovered mixed with different sweeteners like Swerve.

It may possibly impart a creaminess in a recipe and a gentle sweetness when utilized in small doses.

If utilized in giant doses it will possibly trigger just a little little bit of discomfort with tummy troubles.

Inulin can provide a sense of fullness and assist to cut back calorie consumption. It additionally appears to decrease glucose and insulin ranges after meals.

I really like utilizing inulin as a low carb sweetener as in contrast to the others it may be used to activate yeast, whereas stevia and sugar alcohols can’t. 

Sugar Alcohols


Erythritol is one in all my favourites.

Whether or not it’s combined with a little bit of stevia or a monk fruit mix I discover it really works nice in baking and has little to no important aftertaste.

Erythritol appears to be like like sugar and in most of the recipes I create acts like a sugar as nicely.

It needs to be famous that after baking or heating erythritol will re-crystallise over time.

It is going to agency up something that has been baked or heated with it as an ingredient. 

Erythritol is derived from a number of pure vegetation. It’s extremely processed to end in a sweetener very very like desk sugar however solely round 70% of the sweetness.

It has no have an effect on on insulin and glucose and is a sweetener with no laxative have an effect on.

Erythritol is a zero carb keto sweetener. Obtainable from manufacturers like Swerve, Sukrin, and Keto Eat.


Xylitol is a sugar alcohol that may influence glucose and insulin manufacturing. Whereas it tastes near sugar and works nicely in baking, with its impact on insulin I don’t use it. 

Xylitol can be extremely poisonous to canine.

With my Stormy watching my each transfer I might and couldn’t danger it.

The smallest quantity can kill the most important of canine. So this sweetener is off the playing cards for me.

I might nevertheless like to know why so many keto merchandise are being produced utilizing it.

There are different sweeteners that can be utilized in bars, candies and baked items which have zero carbs and 0 impact on blood glucose and insulin.

So why do they proceed to make use of it?


A sugar alcohol that’s NOT keto-friendly! Even testing on myself I’ve discovered that maltitol kicks me out of ketosis. 

Maltitol is 75-90% as candy as sugar. It has little or no to no aftertaste and is discovered in lots of protein and keto bars.

It needs to be famous that maltitol can have an effect on blood glucose and isn’t advisable for diabetics. Maltitol can also trigger gastro discomfort and have a laxative impact. Positively a foul keto sweetener. Give this one a miss the place you possibly can.

different sweeteners on spoons

Sukrin Syrups

Sukrin has lately modified the recipe on their syrup vary to not be made utilizing isomalto-oligosaccharide (IMOs) or any traces of gluten. Now made with a soluble prebiotic non-GMO corn fibre they’ve a gentler response on blood glucose ranges.

To be taught extra in regards to the substances use the hyperlink supplied and to analysis extra on the 12 case research they’ve achieved by means of their testing of those new merchandise.

Now accessible in Gold, Caramel and Maple syrups these are a decrease carb (6.6net carb/100ml) and low calorie possibility for the keto and low carb neighborhood.

Non-GMO corn fibre is a soluble fibre or resistant starch that passes by means of the physique undigested. Non-GMO corn isn’t the identical because the genetically modified corn that we eat right this moment.

No GMO corn is a Resistant Starch. These sorts of starches are good for passing by means of the physique undigested and sustaining stage blood glucose responses. Learn extra about insulin-sensitising results of dietary resistant starch and results on skeletal muscle and adipose tissue metabolism.

It’s stated to assist promote good intestine flora within the giant gut and to assist enhance satiety. A resistant starch that additionally maintains its resistant starch properties even when heated, in contrast to different resistant starches resembling potato starch.

For some nice recipes utilizing these syrups strive our Chocolate Caramel Slice, or Keto White Chocolate Fudge.

Fiber Syrups

Fiber syrups are created from a plant fibre referred to as isomalto-oligosaccharide (IMO). IMOs have been proven to have an effect on blood glucose ranges in people. This product needs to be monitored in case you are diabetic or insulin resistant.

A small quantity of steviol glycosides is added to acquire the identical sweetness of sugar. 

The gold syrup does comprise malt extract for color and flavour. The product has no synthetic colors, components or preservatives and substitutes honey/sugar 1:1.

Fiber Syrups are fairly comparable in cooking to golden syrup and glucose syrup or honey.

I exploit them as the identical ingredient when creating keto dessert recipes, or a keto Asian influenced sauce for instance. Obtainable Vitafiber or FibreYum – US solely.

Maple Flavoured Syrups

A number of manufacturers have launched maple flavoured syrups.

These syrups comprise no precise maple syrup however comprise synthetic sweeteners like sucralose and one other sugar alcohol sorbitol.

These sweeteners could cause blood sugar spikes and have an effect on ketone ranges.

Whereas low calorie and low carb they arrive full with numerous components. Use with warning or in no way if diabetic.

Synthetic Sweeteners 

With out going into all of them in the event that they aren’t on the nice listing above don’t hassle!

Synthetic sweeteners like Aspartame, Sucralose, Saccharin and plenty of extra aren’t value your time.

Sure many are zero-calorie however none of them are good for you. 

I’m certain I’ll proceed so as to add to this listing however identical to a keto inexperienced listing of meals if it isn’t on right here with a terrific write up then train warning.

We must always all attempt to scale back sweeteners the place we will.

However for the enjoyable of recipe growth and the enjoyment of one thing candy and scrumptious, I’ll proceed to check all of them out. It appears keto purchased out a candy tooth in me. For recipes utilizing these sweeteners talked about you possibly can simply use the search button and kind in any ingredient for a recipe.

You probably have any sweeteners or merchandise you want to know extra about then please go away a remark beneath to let me know.

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