Keto Sweeteners – Good and Bad

By Jessica Swartz March 12, 2023 33 mins read 216 Views

January 30, 2023

There are so many options, it can be difficult to decide which keto sweeteners are the best. Find out more about which keto sweetener is best for you.

Since I've been following a low-carb keto diet for a while, I have tried many sweeteners. Some are more keto-friendly than others, I've found.

Continue reading to learn more about the various sweeteners and their taste profiles, as well as how they affect blood sugar and ketones.

Keto Sweeteners

There are natural sweeteners and sugar substitutes that are low carbohydrate and don't increase blood sugar.

The good news is that sweeteners such as these are becoming more easily available at local supermarkets.

Let's take a look at the best ones.

Stevia

Stevia, a natural keto sweetener, is made from the leaves of plants. It is highly processed and can be twice as sweet as sugar.

Steviol glycosides are the active compounds in stevia. Glycosides are not broken down by the body, making it a zero-calorie sweetener.

Stevia has a slight bitter aftertaste. You can buy keto stevia in powdered, liquid and granular forms. Sweetleaf Drops

Stevia is often combined with sweeteners such as erythritol because of its sweetness and carb value.

Sweeteners such as Sukrin:1, Natvia and Pyure

Allulose

Allulose, also known as pseudofructose, is classified as a "rare" sugar because it is only found in a handful of foods such as maple syrup and dried fruit.

It is a monosaccharide, or single sugar. Although it shares the same chemical formula and structure as fructose, allulose is not.

This prevents the body's ability to metabolize allulose into glucose the same way as fructose.

This sweetener is low in calories and has little or no effect on glucose levels.

The body excretes the sweetener through the urine.

Although allulose is the same as sugar, it has 70% less sweetness than sugar. However, it behaves the same way in cooking as sugar.

The FDA approved allulose for use in baked goods in the USA and individual sales in the US, but it is still not approved in Australia.

We will have to wait for the right time.

Monkfruit

Monk fruit is made from a fruit. Monk fruit sweetener can be used as a keto friendly. It can be found in liquid monkfruit, monkfruit extract, and more often as a granular sweetener to erythritol.

Monk fruit can range in sweetness from 100 to 300 times that of sugar, depending on which form it is.

It is best to start small with liquid keto sweetener or powders.

Monk fruit, such as stevia, is sweetened with erythritol because of its additional sweetness.

These keto sweeteners can be purchased from brands like Raw Earth, Lakanto and Sukrin Monk fruit. This sweetener leaves no aftertaste.

Another natural keto sweetener is Monk fruit. It is low in carbs and calories and has minimal effect on insulin and glucose.

Inulin

This sweetener is well-known to many of you as I use it in my baking.

Inulin, a prebiotic fiber with three prebiotics, can have health benefits. Although it is not a keto substitute, inulin can be used in many recipes.

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

Inulin, a mildly sweet dietary fiber that comes from chicory root, is often combined with Swerve.

When used in small amounts, it can add creaminess to a recipe. It can also impart mild sweetness.

It can cause some discomfort in the stomach if taken in large amounts.

Inulin may give you a feeling of fullness, and can help reduce calories. Inulin may also lower insulin and glucose levels after meals.

Inulin is a low-carb sweetener that I love because unlike sugar alcohols and stevia, it can activate yeast.

Sugar Alcohols

Erythritol

One of my favorite herbs is Erythritol.

It works well in baking, whether it is mixed with some stevia or a monkfruit blend.

Erythritol is a type of sugar, and many of my recipes use it as such.

Be aware that erythritol can re-crystallise after heating or baking it.

It can be used as an ingredient in baking or heating to firm up any food.

Erythritol comes from only a few plants. It is processed very well to produce a sweetener that tastes similar to table sugar, but with around 70% less sweetness.

It does not affect insulin or glucose, and it is a sweetener without any laxative effects.

Zero carb keto sweetener Erythritol. You can find it at brands such as Swerve, Sukrin and Keto Eat.

Xylitol

Xylitol, a sugar alcohol, can have an impact on insulin and glucose production. It tastes similar to sugar and is good for baking, but I don't recommend it due to its insulin-producing effects.

Dogs are also extremely toxic to Xylitol.

Stormy was watching me closely and I wouldn't want to risk it.

A small amount of sweetener can kill even the most powerful dogs. This sweetener is not for me.

However, I'd love to learn why so many keto products use it.

Other sweeteners can be used in bars and chocolates, as well as baked goods. They have zero carbs and no effect on blood glucose or insulin.

So, why continue to use it?

Maltitol

A sugar alcohol that is not keto-friendly Maltitol has been proven to be keto-friendly, even after I tried it myself.

Maltitol is 75-90% sweeter than sugar. It leaves no aftertaste, and can be found in many keto and protein bars.

Maltitol may cause blood glucose to rise and should not be used by diabetics. Maltitol can also cause gastro discomfort and cause laxative effects. This is a terrible keto sweetener. This one is not worth the effort.

Sukrin Syrups

Sukrin has recently changed the recipe on their syrup range to no longer be made using isomalto-oligosaccharide (IMOs) or any traces of gluten. They now have a more gentle response to blood glucose levels, thanks to a non-GMO soluble prebiotic corn fibre.

You can find out more about ingredients by clicking the link. Also, you can read 12 case studies that they have created through the testing of these products.

These syrups are now available in Gold, Maple and Caramel.

Non GMO corn fibre is a soluble fiber or resistant Starch, which passes through the body uningested. Non-GMO corn may not be the same as genetically modified corn.

Resistant starch is not made from GMO corn. These starches can be passed through the body undigested, and maintain a level blood glucose response. Learn more about insulin-sensitizing effects of dietary resistant Starch and effects on skeletal muscles and adipose tissues metabolism.

It is believed to promote healthy large intestine bacteria and improve appetite. It is a resistant starch that retains its resistance starch properties even after being heated, unlike other resistant starches like potato starch.

These syrups make great additions to many recipes, such as our Chocolate Caramel Slice or Keto White Chocolate Fudge.

Fiber Syrups

Fiber syrups are made from a plant fibre called isomalto-oligosaccharide (IMO). Individuals have shown that IMOs can affect blood glucose levels. If you have diabetes or are insulin resistant, this product should be closely monitored.

To achieve the same sweetness as sugar, a small amount of steviol glycosides can be added.

For colour and flavor, the gold syrup contains malt extract. The product does not contain artificial colours, preservatives or additives. Honey/sugar substitutes are available 1:1.

Fiber syrups can be used in cooking similar to honey, golden syrup, and glucose syrup.

They can be used as the same ingredient in keto dessert recipes or keto Asian-inspired sauces. Only available Vitafiber and FibreYum in the USA

Maple Flavoured Syrups

Numerous brands have produced maple-flavored syrups.

These syrups do not contain maple syrup, but instead contain artificial sweeteners such as sucralose or another sugar alcohol sorbitol.

These sweeteners can spike blood sugar and alter ketone levels.

They are low in calories and carbs, but they have many additives. If you are diabetic, be cautious and don't use them.

Artificial Sweeteners

You don't have to go into all of them if they're not on the good list.

Artificial sweeteners such as Saccharin, Sucralose, Saccharin, and many others are not worth your time.

Many are low-calorie, but not all are good for you.

I'm sure I will add to it, but like a keto green food list, if it isn’t listed with a great write-up, then be cautious.

All of us should try to reduce sweeteners wherever we can.

For the joy of recipe development, and the pleasure of eating something sweet and delicious, however I will continue to try them all. I think keto has made me a sweet tooth. You can search the internet for recipes that use these sweeteners. Simply type any ingredient into the search box.

Please leave a comment below if you have any questions about sweeteners and products.

Mad Creations Hub's first post was entitled Keto Sweeteners: Good and Bad appeared on Mad Creations Hub.

By: Megan
Title: Keto Sweeteners – Good and Bad
Sourced From: madcreationshub.com/keto-sweeteners-the-good-and-bad/
Published Date: Mon, 23 Sep 2019 12:05:09 +0000

Frequently Asked Questions

Is keto the right choice for you?

Investigating what is "right" for you and your journey means making a deliberate choice to ask hard questions and do your research. The keto diet, which has been popular for many years, is still very popular. It is believed to have health benefits that go beyond weight loss.

Ask yourself, What are my health objectives? What are my health goals? Do I want to lose weight or improve my mental clarity? Although there are no single-size-fits all methods, keto is a good place where you can start.

Keto focuses on reducing carbohydrate intake. The ideal amount is 20 grams per day. This will cause our bodies to go into a state of nutritional ketosis. We use fat for our energy instead of sugar. While it might be hard to stick to a strict carbohydrate limit at first, it will become easier over time.

You should be able to see positive metabolic effects by following the ketogenic diet as long as your nutritional quality is strong and you continue to eat healthy fats such as Omega 3 fatty acid and other beneficial mono/polyunsaturated oils found in avocados and salmon.

Keto can be sustainably balanced with adequate nutrient intake. For maximum benefits, ensure that you only eat real whole foods. Don't underestimate the value of portions. Properly done, keto could be very beneficial. It is worth taking the time to read up on it from trusted sources before making major steps forwards (or backwards).

Can I eat a dairy-free, keto diet?

Absolutely! You can! Keto diet plans aim to reduce carb intake and increase healthy fats. To stay within your guidelines, you can choose from many plant-based options.

First, choose the right fats and proteins for your needs. Avocado oil, coconut oil, tahini and nut butter all make great substitutes for butter. As an alternative source of protein, meat substitutes such as tempeh or tofu can be used. Nuts are great for their crunchy texture.

For sweets, coconut milk and plant-based yogurts can be used as a substitute for heavy cream or cream. You can also add honey or sugar to sweeten the dish. Vegan cheeses made with cashews and macadamia nuts can be substituted for dairy cheese by cheese lovers.

When making your dishes standout, don't forget about other seasoning options! You can add flavor to your food with herbs, spices, vinegar, or citrus juices. The key to a successful dairy-free diet is remembering the principles and finding tasty solutions around them.

Can you eat oatmeal on keto?

Unanswered questions can be the hardest to find solutions for. And when it comes to finding the right food choices for the keto diet, many still feel overwhelmed and lost. This is especially true for oatmeal, which is high in carbs.

You can still eat oatmeal, but it's possible to make a keto lifestyle out of oatmeal. It all comes down to the type of oatmeal and how much.

To find a keto-approved oatmeal recipe, you need to examine the ingredients such as nuts, seeds, and low-carb additions that combine into one delicious, nutritious meal. Pure oatmeal is high in fibre, proteins, vitamins, minerals, which makes them a great choice for keto.

You'll also want to keep a watchful eye on portions when adding oats to your daily menu. Do not try to run a marathon or overindulge in every overnight meal. Be mindful of your portion sizes and maximize the flavour potential of innovative ingredients like coconut milk and chia seed.

Ultimately oatmeal can provide an unconventional breakfast option within a firmly established nutrition plan like Keto if done with all the right steps in mind. If you aren't careful, it won't be easy to convince someone that following your principles means giving up on taste. Proper planning can produce serious results.

Statistics

It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)

External Links

How To

Common Mistakes to Avoid on a Ketogenic Diet

Ensuring that you follow a ketogenic diet correctly is key to its success. Many people make mistakes in the beginning of their ketogenic journey. This can severely impact their progress.

It is important to pay attention to what you eat and how much. Neglecting to eat enough fat or choosing the wrong carbs can result in lower ketone production, which can lead to weight gain. It's important to remember to monitor your intake of carbohydrates, fat, and protein levels for each meal.

Accidentally consuming hidden carbohydrates could seriously hamper your efforts. Hidden carbs are often found in processed meats and parmesan, as well as other seemingly innocent foods. Be sure to read all labels. Be aware that restaurant meals can often contain more carbs than recommended due to the addition of sauces or starches, such as potatoes or rice.

A keto-friendly diet can be difficult if you don't drink enough water. During ketosis, the body needs a lot of fluids, particularly during the induction phase and while adapting to fasting. Forgetting this simple rule could lead to negative side effects, including headaches, fatigue, and muscle cramps - easily avoided by simply staying hydrated!

Finally, don't expect miracles overnight! It will take time for your body to adjust to burning fats rather than glucose. So be patient as you join the "keto community". You can keep track of your progress and be motivated. However, it is important to remember that this process takes time.