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.

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At any given moment, there are millions, perhaps billions, of people who want to lose weight or cut down on calories. In an effort to be healthier, many people switch to artificial sweeteners, which are commonly in pudding, candy, jams and jellies, diet soft drinks, and dairy products. While the zero-calorie or low-calorie aspect may seem enticing, consuming artificial sweeteners may increase your risk of cardiovascular disease, according to a new study.

The study followed more than 100,000 adults for about a decade, making it among the largest to date to identify heart-related problems with sugar substitutes. The BMJ noted that artificial sweeteners increased the overall risk of any form of cardiovascular disease by 9%. Consuming artificial sweeteners increased the risk of stroke by 18%. Additionally, the participants in the study experienced an increased risk of cerebrovascular disease, which refers to a group of conditions that affect blood flow to the brain.

The BMJ Study

At the beginning of the study none of the participants had a history of cardiovascular disease or diabetes. Nobody was diagnosed with either of these conditions during the first two years of the study. Over these initial two years, participants completed five food questionnaires, which revealed that 37% of them consumed artificial sweeteners. Those who did consumed an average of 43 milligrams (mg) per day. That is roughly the amount in one tabletop sweetener packet. People with the highest artificial sweetener consumption ingested about 78 mg per day, while participants who consumed the least took in 7.5 mg per day.

Over the course of the study, there were 1,502 cardiovascular events, including strokes, heart attacks, clogging of blood vessels, and more. There were also medical procedures that had to restore blood flow in the obstructed arteries or veins. According to researchers, the annual absolute risk of cardiovascular disease was 314 cases per 100,000 people among the participants who didn’t consume artificial sweeteners. The number of cases increased to 346 for people who took in the most artificial sweeteners. 

Were Risks Higher Based On Different Sweeteners?

The study concluded that the risks of cardiovascular disease increased if participants consumed certain sweeteners. The consumption of aspartame, which is in NutraSweet and Equal sweeteners, increased the risk of stroke by 17%. Acesulfame potassium, sold under names like Sunett and Sweet One, was linked to a 40% increased risk of coronary heart disease. 

Because this was not a controlled study, the primary goal was not to determine if artificial sweeteners directly caused cardiovascular episodes. The results may have been skewed by the poor recollection of participants, regarding what they ate and drank. 

Is It Safe To Consume Artificial Sweeteners?

It’s natural for people to turn to foods or beverages with artificial sweeteners if they want to control blood sugar or lose weight. Unfortunately, this way of thinking is not healthy for the brain, heart, or body in general. Artificial sweeteners have been around for more than 100 years, though, originally found in the Sweet’N Low sugar substitute in 1879. Since then, researchers have found other artificial sugar substitutes like sucralose, aspartame, stevia, and xylitol. 

According to the Harvard School of Public Health, controversy and artificial sweeteners have gone hand in hand. There have been warnings and concerns about type 2 diabetes and weight gain, but results are varied and inconclusive. Despite concerns from health officials, the Food and Drug Administration (FDA) considers the consumption of artificial sweeteners safe. The caveat is that people do not exceed the acceptable daily intake for each sweetener. For example, the FDA says that a 132-pound person could consume 23 packets of sucralose (in Splenda) before exceeding the daily limit. 

The more artificial sweeteners you consume, the more you increase your risk of certain health disorders. As the study found, the participants that consumed more artificial sweeteners experienced higher rates of cardiovascular and cerebrovascular diseases. An occasional sweetener may not ruin your life, but regular consumption, especially in excess, may compromise your overall health. The general recommendation: limit your consumption altogether because foods that contain artificial sweeteners also contain other harmful preservatives, toxins, and chemicals. Consider switching to natural options like stevia, allulose, and monk fruit for better long-term health.

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The ketogenic diet requires people to severely cut back on sugars, starches, processed foods, and high-carb foods. Continuing to eat these foods will kick the body out of ketosis, and your quest to lose weight will remain difficult. It can be confusing to navigate the right path that will keep your body in ketosis, especially when it comes to sweeteners, which should still be used in moderation. There are, however, sweeteners that are extremely low in net carbs and calories.

The Role Of Sweeteners On Keto

The most important thing to remember about sweeteners, in relation to the keto diet, is to always use them sparingly. You aren’t about to load up on stevia just because it is on the keto-approved sweetener list. Sweeteners can easily raise blood sugar and kick the body out of ketosis, but a little monk fruit in your fat bomb coffee recipe will be just fine.

A Quick Guide To Sweeteners

When it comes to the sweeteners (the few that you can have) that you put into your body on the keto diet, it is integral to educate yourself on their various forms. The three big types of sweeteners to be aware of are broken down below.

Artificial Sweeteners

As the name suggests, artificial sweeteners are synthesized and do not originate in natural sources. Originally used to sweeten foods and beverages without adding calories, artificial sweeteners like aspartame, saccharin, and sucralose are not healthy for the body, and they can increase your risk of metabolic syndrome. Even though these are actually marketed to people on the keto diet, we recommend avoiding them for an overall healthier body.

Sugar Alcohols

Derived from sugar, sugar alcohols typically contain half the amount of calories as white sugar. They are comprised of sugar and alcohol molecules, and they act like dietary fiber. The most common types of sugar alcohols include glycerol, maltitol, erythritol, and sorbitol/glucitol.

Natural Sweeteners

Unlike artificial sweeteners, natural sweeteners are derived from natural plant sources. The most popular natural sweeteners include raw honey, monk fruit, grade A 100% maple syrup, coconut sugar, and stevia. Not all of these sugars are low in carbohydrates, meaning that only a select few are keto-friendly.

One last thing to remember is that one must aim to only consume 20-30 grams of net carbs per day to remain in ketosis. You can keep your net carb intake down by eating high fiber foods like non-starchy vegetables. Try these keto-approved sweeteners to keep your body in ketosis.

Stevia

Stevia is considered to be a nonnutritive sweetener, meaning that it contains little to no carbs or calories. It contains about 5 grams of net carbs per 100 grams, which is a lot of stevia. You probably will never use that much at once in your life. This is because a little goes a long way, due to the fact that stevia is 200-400 times sweeter than cane sugar. Not all stevia products are created equal, so opt for the most natural products when available.

Monk Fruit

Extracted from the monk fruit, monk fruit sweetener contains powerful antioxidants known as mogrosides. These antioxidants can help stimulate the release of insulin, which may improve the elimination of sugar out of the bloodstream, aiding healthy blood sugar management. It is a keto-friendly sweetener that has a glycemic index (GI) of zero, yet it is 300-400 times sweeter than cane sugar. When you purchase monk fruit extract, make sure that it isn’t mixed with molasses or can sugar, because that can increase that calorie and carb content.

Yacon Syrup

Yacon syrup is naturally derived from the root of the yacon plant. Containing a high percentage of prebiotics, yacon syrup works to increase beneficial bacteria in the digestive system. It measures as 1 on the GI scale, and can be found in many health food stores, as well as online. When using it, you only need about a teaspoon.

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The reason why many people try cleansing is so that they can flush toxins and residual waste from their bodies. When left in the system, these toxins can wreak havoc on the body in the long run. One of the worst toxins you can put in your body is sugar. Cleansing forces you to cut all of the bad sugary foods, like soda, alcohol, candies, and pastries, from your diet. All of these are detrimental to the body, and as such, are best avoided before, during, and especially after cleansing.

While reducing the consumption of sugar can help you drop pounds, improve your overall health, and even aid with healthier skin, not all sugars harm the body. There are some natural sugars that help provide not only a sweet taste, but also nutritional benefits for your body.

Organic, Raw, Unfiltered Honey

If you are fresh off the Full Body Cleanse, you may want to consider organic, raw, unfiltered honey, due to its high amount of antioxidants, and its antibacterial and antifungal properties. Don’t get regular honey in a plastic bear. You want the good stuff, so opt for the organic, raw unfiltered kind.

Stevia

This plant-based sweetener doesn’t trigger an insulin response, making it safe for diabetics. It is also non-caloric and doesn’t cause cavities.

Coconut Sugar

This can be a good alternative for those who consumed a lot of table sugar before cleansing. Organic coconut offers vitamins and minerals, but it has a very low impact on your blood sugar levels.

100% Pure Maple Syrup

When it comes to the aftermath of cleansing, choosing the natural stuff makes all the difference. This natural sweetener that comes from a maple tree has 10 times more calcium than honey, and it contains significant levels of manganese and zinc. Just make sure that you buy organic 100% pure maple syrup and avoid the heavily processed maple syrup varieties out there.

Monk Fruit

Like stevia, monk fruit is an all-natural, calorie-free sweetener. It is safe for diabetics, it contains anti-inflammatory properties, and it is rich in antioxidants. Beware, though, because monk fruit tends to be blended with added sugars that decrease its nutritional value.

Like any form of sugar, you don’t want to consume these natural sugars in excess. Remember, there are always natural sugars in fruits!

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