If you are looking for Sugar Substitutes for Keto, you are in the right place. These are the best keto-friendly options and everything you need to know about them!
When following a Keto diet, you may have noticed that foods containing sugar are usually the foods you need to avoid or eat in moderation.
Foods that are full of sugar tend to include an excessive number of carbohydrates. These extra carbs can contribute to weight gain, stored fat, and issues with your blood sugar.
If you follow the Keto diet because you would like to lose weight while becoming much healthier, you need to know that some sugar substitutes are safe to use.
The specific sugar alternative that you decide to use will depend primarily on each one’s advantages, along with what you plan on making because some of the other options go with different recipes a bit better than others.
Best Sugar Substitutes on the Keto Diet
Monk Fruit Extract
Monk fruit extract is, by far, one of the best sugar substitutes to use while following the keto diet. Unlike many other products, it is natural and comes from the monk fruit to work as a sweetening agent.
Benefits: The advantages of using this extract are tremendous. It can help you lose weight at a steady pace, lower your risk of developing type 2 diabetes, and boost your immune system.
It has anti-inflammatory properties that make it good to consume when you experience back pain, menstrual cramps, or even arthritis. Not only is this extract good for the body, but it is also such an excellent substitute for regular sugar because of its naturally sweet taste.
Glycemic Index: Monk fruit extract has a rating of zero on the glycemic index, meaning it will not cause an individual’s blood sugar to spike.
Sweetness Level: You should know that this extract does tend to taste 200 times sweeter than traditional sugar, so you do not need to use nearly as much of it.
Common Names: lo han guo or Swingle fruit
There are several ways to use monk fruit extract as a substitute for traditional sugar. You can add it to your favorite beverages, such as your traditional cup of coffee or hot tea in the morning.
Besides using it to sweeten some of the drinks you like to consume throughout the day, you can add it to all kinds of baked goods, including cookies, keto banana bread, smoothies, brownie bites, and more.
Many people use stevia as an alternative to traditional sugar because it contains zero carbs, works well to make food and beverages even sweeter and does not cause adverse, unwanted side effects. If you use it as an alternative, you can make low-carb meals with fewer calories, which can ultimately lead to weight loss.
Benefits: It is also possible to prevent cavities while keeping your teeth better by switching from traditional sugar to stevia. The glycemic index for stevia is zero, just like the monk fruit extract. Stevia works great as an alternative for sugar in different drinks, including coffee, tea, and lemonade.
Glycemic Index: Glycemic index and glycemic load of zero.
Sweetness Level: You should know that stevia does taste sweeter than traditional sugar. It can taste, at times, up to 300 times sweeter than sugar, but that means you do not need to use as much of it in different recipes to get the sweet taste you want.
Common Names: Candyleaf, sweetleaf
If you would like to make a carb-free version of your favorite lemonade, you can use stevia to give it that sweetness that takes away from the lemons’ bitter taste.
Besides adding it to beverages, stevia goes great when sprinkled on plain cereal or used in different baked goods, such as chocolate chip cookies, oatmeal cookies, protein brownie bites, apple pastries, and much more.
New to Keto? Check out the Keto Starter Guide!
The Keto Starter Guide is an amazing resource as you get started on your keto/low carb journey. This guide has everything you need to get started in 9 simple video lessons and also includes workbooks with step by step instructions for beginners.
- What’s a macro and why do I count them?
- How do I find the best recipes?
- What is ketosis and how do I get my body there?
- What fruits are allowed on a ketogenic diet?
- Will I get “Keto Flu” and what do I do about it?
Sucralose is a no-calorie, low-carb sweetener that has been on the market for quite some time. It is made from sugar but goes through a step-by-step process to create a sweet substance with fewer calories and carbs than regular sugar.
Benefits: The body does not break down much of the sucralose, so some people do not choose this sugar alternative over other options. However, it works well with certain foods and beverages, making it a good choice if this is one of the only sugar substitutes you have access to.
Dangers: This is an artificial sweetener that has been known to disrupt gut health. I personally try and stay away from sucralose as much as possible. When you think of sucralose, you automatically think of the brand named Splenda. You have to be very careful to read the ingredients on the label for any sweetener blend because I have found maltodextrin as the main ingredient to sweeteners like this.
Glycemic Index: Like the other two options, it is rated zero on the glycemic index, so it does not negatively impact an individual’s blood sugar levels. It does taste up to 600 times sweeter than traditional sugar!
Sweetness Level: 320 to 1,000 times sweeter than sucrose
Common Names: If you feel like you have never heard of it before, you may know of the sugar substitute by the brand name Splenda.
You can create many things using sucralose as a replacement for traditional sugar if you don’t mind it being an artificial sweetener. It gets used to make homemade salad dressings, hot chocolate, keto loaves of bread, and assorted cakes.
It does not work well when mixed with yeast because it does not get the yeast to rise well enough. That might not be an issue for you if you are not planning to prepare anything that contains yeast in the first place.
Another sugar substitute known to potentially protect teeth is xylitol. It comes from alcohol found in many types of plants. There is reason to believe that xylitol causes much less damage to the teeth than regular sugar, making it a healthier alternative to use at times.
Benefits: Some people favor xylitol because it is low in calories and carbs, which is great for those trying to watch their weight or are currently following the keto diet. Although it contains some carbs, it is not nearly as many carbs that you would find in the same amount of traditional sugar. It’s also been know to promote good dental hygiene!
Dangers: Xylitol is poisonous to dogs. Be careful if you have fur babies.
Glycemic Index: Xylitol has a rating of seven on the glycemic index, but it is still much less than traditional sugar, which is 68. It is only five percent less sweet than the regular sugar that you would normally use.
Sweetness Level: 5% less sweet than sugar
You may find xylitol in some of the products you use each day, such as toothpaste, chewing gum, and sugar-free mints to freshen your breath.
It is an ingredient you can use when making different treats, such as keto brown butter chocolate chip cookies, almond butter cookies, sugar-free lemon drizzle cake, keto chocolate cake, and more.
Allulose is a low-calorie, low-carb sweetener commonly found in commercial food products sold at grocery stores. When allulose was first discovered, it was in wheat, but you can find this natural sweetener in different types of fruits, such as fig and jackfruit.
Benefits: It is an excellent substitute for those who have already been diagnosed with diabetes and need a sugar alternative.
Glycemic Index: Another zero on the glycemic index, allulose does not have any glycemic impact on a person’s body.
Sweetness Level: It is known for being about 70 percent sweet. If you use it, you might feel like you are using real sugar without all the calories and carbs that come with it.
Common Names: Some people prefer allulose over other sweeteners because the taste and texture are quite similar to traditional sugar.
Stay tuned because I am in the in the process of adding Bocha Sweet benefits and dangers to this list too.
Now that you are aware of the many available sugar substitutes, you may want to consider trying these options to see which ones you like most.
Using sugar substitutes is essential when following the keto diet because you want to avoid consuming too many carbs while still enjoying the sweet taste that traditional sugar provides.
Whether you choose monk fruit extract, allulose, or any other options, you can keep your beverages and foods tasting great with these alternative options that are generally better for you.
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