What sugar do you use for keto? A guide to low-carb sweeteners

Over 70% of packaged "sugar-free" products may still contain ingredients that can disrupt ketosis. If you're wondering what sugar do you use for keto, the key is to choose low-glycemic, zero-carb alternatives to avoid spiking your blood sugar.

Quick Summary

This comprehensive guide covers which sweeteners are safe for the keto diet, their impact on blood sugar, how they compare, and which ones to avoid for staying in ketosis.

Key Points

• Prioritize Zero Net Carbs: Choose sweeteners like stevia, erythritol, monk fruit, and allulose that have zero or near-zero net carbs to stay in ketosis.

• Avoid High-Glycemic Sugars: Steer clear of regular sugar, honey, and maple syrup, as they raise blood sugar and knock you out of ketosis.

• Read Labels Carefully: Always check for hidden carbs and fillers, like maltodextrin and dextrose, in powdered sweetener blends.

• Know Your Sugar Alcohols: Be cautious with maltitol, which has a higher glycemic impact than erythritol and can cause digestive issues. Erythritol is generally the safest sugar alcohol.

• Test Individual Tolerance: Everyone reacts differently to sweeteners; monitor your body's response, especially for digestive discomfort and persistent cravings.

• Understand Different Uses: Some sweeteners, like erythritol and allulose, are excellent for baking, while others, like liquid stevia, are best for drinks.

The ketogenic diet requires significantly reducing carbohydrate intake to trigger a metabolic state known as ketosis, where the body burns fat for fuel instead of glucose. This means that traditional table sugar and other high-glycemic sweeteners are strictly off-limits. However, this doesn't mean you have to give up sweetness entirely. Many non-nutritive and low-glycemic sweeteners are available, allowing you to enjoy sweet flavors while staying in ketosis.

Understanding Keto-Friendly Sweeteners

Sweeteners are classified based on their source and how they affect the body. For keto, the best options contain minimal digestible carbs, have a low glycemic index (GI), and do not cause significant spikes in insulin.

• Non-nutritive sweeteners: These provide intense sweetness without calories or carbohydrates. They are often derived from plants or created synthetically and pass through the body largely unabsorbed. Examples include stevia and monk fruit.
• Sugar alcohols (polyols): Found naturally in some fruits and vegetables, these are carbohydrates that are poorly absorbed by the body. The carbs they contain have less of an impact on blood sugar and are often subtracted from the total carb count to calculate "net carbs." Erythritol is the most widely recommended sugar alcohol for keto.
• Rare sugars: These are naturally occurring monosaccharides found in small quantities in some fruits. Allulose is a prime example, offering a sugar-like taste and texture without impacting blood sugar.

Top Keto-Friendly Sweeteners

Here is a breakdown of the most popular and safest sweeteners to use on a ketogenic diet:

Stevia

Stevia is a natural sweetener derived from the Stevia rebaudiana plant.

• Zero-calorie and zero-carb: Contains steviol glycosides, which are hundreds of times sweeter than sugar but do not affect blood glucose.
• Usage: Available in liquid and powder forms. A tiny amount goes a long way due to its high potency.
• Considerations: Some people notice a slight licorice-like or bitter aftertaste, especially when used in large quantities.

Erythritol

Erythritol is a sugar alcohol found naturally in some fruits and fermented foods.

• Zero net carbs and low calories: The body does not metabolize most of its carbohydrates, meaning it has a negligible impact on blood sugar and insulin levels.
• Usage: Functions well as a bulking agent in baking, providing a crystalline texture similar to sugar. It can have a cooling sensation in the mouth.
• Digestive tolerance: It is generally better tolerated digestively than other sugar alcohols, with less risk of gas or bloating.

Monk Fruit

Derived from the monk fruit, a small gourd native to China, this is another popular natural sweetener.

• Zero-calorie and zero-carb: Its sweetness comes from antioxidants called mogrosides, which are not metabolized by the body for energy.
• Usage: Can be used in beverages, baked goods, and sauces. Often blended with erythritol to improve flavor and texture.
• Considerations: Pure monk fruit extract can be expensive, and it's essential to check labels for hidden sugar or molasses added to commercial versions.

Allulose

Allulose is a rare sugar that behaves like a sugar but has none of the metabolic effects.

• Zero net carbs and low calories: Your body absorbs it but does not metabolize it for fuel, meaning it passes through without raising blood sugar.
• Usage: Offers a taste and texture remarkably similar to table sugar, and it can caramelize and brown, making it ideal for baking.
• Considerations: It is less sweet than sugar, so recipes may require a 1.3:1 substitution ratio for a cup of sugar.

Which Sweeteners to Avoid on Keto

High-Glycemic Natural Sugars

Despite being "natural," sweeteners like honey, maple syrup, coconut sugar, and agave nectar are all high in carbohydrates and will spike your blood sugar, knocking you out of ketosis. Dates, while a whole food, are also very high in carbs and unsuitable for a strict keto diet.

Certain Sugar Alcohols

Not all polyols are created equal. Maltitol, for example, has a higher glycemic index (around 35) than erythritol and can cause a more significant rise in blood sugar. Excessive consumption of maltitol, sorbitol, and xylitol can also lead to digestive issues like gas, bloating, and diarrhea.

Maltodextrin

This highly processed sweetener is made from starchy plants and has a glycemic index comparable to or even higher than regular sugar. It is often used as a filler or bulking agent in powdered sweeteners and should be avoided.

Sweeteners Comparison Table

Sweetener	Origin	Net Carbs	Glycemic Index	Taste Profile	Best For	Considerations
Erythritol	Sugar Alcohol	0g	0	70% as sweet as sugar, with a cooling effect	Baking, powdered sugar substitute	May have a cooling sensation; higher doses can cause GI issues
Stevia	Natural Plant	0g	0	Very sweet, can have a bitter or licorice aftertaste	Beverages, sauces, small quantities	Bitter aftertaste for some; check labels for fillers
Monk Fruit	Natural Fruit	0g	0	Very sweet, clean flavor, often combined with erythritol	Beverages, dressings, desserts	Can be expensive; check labels for additives
Allulose	Rare Sugar	0g	0	70% as sweet as sugar, clean, no aftertaste	Baking, caramelizing, ice cream	Premium price; use more than sugar for equal sweetness

Conclusion: Choosing the Right Sweetener for You

Navigating the world of sweeteners on a keto diet is about making informed choices that align with your health goals. Erythritol, stevia, monk fruit, and allulose are the top choices for those seeking to replace sugar without compromising ketosis. The best option for you depends on your specific needs, such as taste preferences and whether you're baking or sweetening a beverage.

Always read labels carefully to check for hidden ingredients like maltodextrin or higher-glycemic sugar alcohols, which can undermine your efforts. By understanding the properties of these alternatives, you can continue to enjoy sweet flavors in a keto-friendly way, making your dietary journey more sustainable and enjoyable. For more tips on managing your diet, visit a reliable source like Healthline's article on keto sweeteners.

Frequently Asked Questions

Are sugar alcohols safe on a keto diet?

Most sugar alcohols like erythritol and xylitol are considered safe and keto-friendly because they have a minimal impact on blood sugar. However, some like maltitol have a higher glycemic index and can cause digestive upset in larger quantities.

Why is erythritol a popular keto sweetener?

Erythritol is favored because it has zero net carbs, does not raise blood sugar or insulin, and is well-tolerated digestively compared to other sugar alcohols. It is a good bulking agent for baking.

Can I use honey on a keto diet?

No, honey is high in sugar and carbohydrates and will disrupt ketosis. Natural high-carb sweeteners like honey and maple syrup should be avoided when on a strict keto diet.

What is the difference between stevia and monk fruit?

Both are natural, zero-calorie, zero-carb sweeteners. Stevia is a plant extract that can have a bitter aftertaste for some, while monk fruit extract provides a clean, sugar-like sweetness.

What is allulose?

Allulose is a rare sugar found in figs and raisins that tastes and bakes very similarly to table sugar but is not metabolized by the body. This makes it zero-calorie and keto-friendly.

How do I substitute keto sweeteners for regular sugar?

Substitution ratios vary depending on the sweetener. Erythritol and allulose are less sweet than sugar and require a higher quantity, while concentrated stevia or monk fruit need much less. Always check the product's conversion instructions.

Can sweeteners cause cravings on keto?

For some individuals, the sweet taste of non-nutritive sweeteners can trigger cravings for sweets, potentially hindering weight loss progress. It is best to consume them in moderation.