If you adhere to the ketogenic diet, you have one responsibility: keep the body in a state of ketosis. Ideally, you consume 60 to 80% of your calories from fat (preferably healthy fats), 20% of your calories from protein, and 10% from carbohydrates. These percentages have a little wiggle room, but the main thing to remember is not to consume too many carbs, or else you will kick your body out of ketosis.
The idea of the ketogenic diet is based on the understanding that the body uses carbs as the primary fuel source for energy. Once your carbohydrate stores are depleted, the body starts using fat stores to carry out its functions. In theory, it makes sense that this diet will help encourage weight loss, but only if the body continues to burn fat, not carbs. That’s why selecting the right sweetener is paramount, as the wrong ones will drastically increase your carb intake.
Which sweeteners are acceptable to consume on the keto diet? Stevia and erythritol, which essentially have no carbs, are great keto-friendly sweeteners, but there are others you can enjoy that will keep the body in ketosis. Continue reading to learn more about them.
Monk Fruit
A great keto-friendly sweetener that often goes unnoticed is monk fruit, which is a plant native to China. In grocery stores, you will likely see it under names like PureLo or Monk Fruit in the Raw. According to the Food and Drug Administration (FDA), this sweetener is safe and about 100-250 times sweeter than regular table sugar. It is calorie-free and one teaspoon (tsp) contains 0.5 grams (g) of carbs. The mogrosides in monk fruit give it the natural sweetness, but they also act as prebiotics, according to some studies. More research is necessary to determine the effects of mogrosides on existing probiotics in your gut.
Yacon Syrup
This is probably a lesser-known sweetener, regardless of your involvement in the keto world. Yacon syrup comes from the roots of the bacon plant, which is native to South America. The syrup contains 50% of the calories of table sugar and is a fabulous source of fructooligosaccharides (FOS). This type of soluble fiber helps regulate cholesterol, but like other sugar alcohols, it may cause bloating or cramps in some people. Yacon syrup works best in coffee or tea, but it may also be used to sweeten salad dressings. Because FOS break down at high temperatures, avoid using it in recipes that involve cooking.
Stevia
This is a classic low-carb sweetener native to South America, specifically Argentina, Brazil, and Paraguay, although it grows all over the world. In grocery stores, you will probably see it under names like PureVia or Truvia, but there are many manufacturers that create liquid or powdered versions. Some research found that stevia may lower blood sugar, which could be dangerous for diabetics who take insulin. That said, it may help lower blood pressure, which could benefit someone with high blood pressure. Much like yacon syrup, stevia works well in coffee and tea. Just keep in mind that it is about 200-400 times sweeter than table sugar and will not work well if used in large amounts.
Xylitol
Although this sugar alcohol is just as sweet as table sugar, it has fewer calories and carbs. Generally speaking, sugar alcohols do not raise blood sugar in the same way that table sugar does. The reason for this is because the body absorbs sugar alcohol, such as xylitol, much more slowly. According to the FDA, consuming too much xylitol, or other type of sugar alcohol, may cause cramps or diarrhea. You can add xylitol to coffee, tea, and smoothies, but it probably won’t work well in lots of recipes due to potential moisture absorbency. A 2022 study found that xylitol absorbed moisture when used to sweeten chocolate milk.
Erythritol
This naturally-occurring sugar alcohol is found in fruits like watermelon and grapes. It also exists in fermented foods, such as soy sauce and cheese. It is roughly 60 to 80% as sweet as table sugar and has zero calories. Erythritol does not spike your blood sugar, nor does it promote tooth decay. Preliminary evidence suggests that erythritol may help lower your total sugar consumption, which could decrease your risk of diabetes and obesity. Use erythritol as a substitute for table sugar in beverages and recipes. Just keep in mind that it has a cooling effect on the tongue and that may feel unpleasant if you use a lot of it.
Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.
