What Is Keto Sweetener | Best and Worst Keto Sweeteners

What Is Keto Sweetener

You have probably heard the word keto everywhere. So, what is it? 

Keto is the abbreviation or shorter version of ketogenic, which is one of the most popular forms of diet nowadays. It involves a low-carb diet similar to that of the “Atkins” diet.

The main idea of this diet is to reduce the carbs in your body to boost your ketosis, promoting metabolism. Thus, keeping your overall body functioning perfectly well, and at the same time, shedding off your extra weight.

How do you do that? You take more of your daily calorie intake from fat and protein and less from carbohydrates.

With the surge of its popularity, alternatives to your dietary plan emerge, and among them is the keto sweetener.

What Is Keto Sweetener?

Cutting back on your carbohydrates, such as sugar, is the crucial guiding principle of ketone diet. In this way, you’ll attain ketosis that will give you a much better metabolism. With that, your body will use your fats to produce energy instead of your carbs.

Reducing sugar in your diet will be quite challenging as you need it to sweeten a few drinks and baked goods. You also need sugar sometimes for your sauce mixture and dressings.

That is where keto sweetener comes in, which is simply a substitute for your regular sugar. You can still sweeten your drinks or food recipes with the use of sugar-free sweeteners.

** What Is An Ideal Keto-Friendly Sweetener **

  • It should be recommended as safe to use under reasonable doses.
  • It shouldn’t affect blood sugar and insulin levels as well as other biological markers, such as blood pressure, cholesterol, and triglycerides, among many others.
  • It shouldn’t contain any hidden or concealed net carbs.
  • It shouldn’t become bitter, turn toxic, or degrade into simple sugars when exposed to high temperatures.
  • It shouldn’t cause any side effects when consumed under reasonable doses.
  • It should come with certified high-quality research data and values.
  • It should contain almost no calories.

** Best and Worst Keto Sweeteners **

By now, you must be wondering about the best and worst keto sweeteners. Hence, here are a few of the highly recommended and unrecommended artificial sweeteners that you can use to sweeten anything you need to sugar without consuming more carbs than you should when you’re in this diet plan.

Stevia

1. Stevia

The most highly suggested best substitute for sugar that’s perfect for your keto diet is the Stevia plant’s extract, which is more popular with its layman or generic names.

Frequently, people call this natural sugar a candy leaf. A few others name it sugar leaf and some sweetleaf. It is all-natural, and so, you can ensure that it will not affect your keto program in any way, and you can still enjoy a cup of coffee.

** Advantages **

  • It doesn’t contain carbs and calories.
  • You will only need a small amount of Stevia extract to get the same level of sweetness as sugar.
  • It helps lower blood sugar.
  • It doesn’t increase insulin levels.
  • You can have it either in powder or liquid form.
  • It has powerful triple effects, such as fight inflammation, lower blood pressure, and regulate blood sugar.
  • Most promising of all alternative artificial sweeteners.

** Disadvantages **

  • It is quite pricey compared to regular sugar and other sweeteners.
  • Although it is immensely sweet, it doesn’t taste like regular sugar.
  • The sweetleaf extract has a bitter aftertaste when you put more than the required serving.
  • Some people reported digestive issues using stevia extract.
  • You might find it hard to use in your food recipes or preparations as your measurements and consistencies can be an issue.
  • It’s not yet approved by the Food and Drug Administration (FDA) due to not enough information on its toxicity.

** Reminder **

One (1) teaspoon or four (4) grams of powdered candy leaf is equivalent to one (1) cup or two hundred (200) grams of sugar.

2. Allulose

Another best substitute for sugar because of its all-natural characteristics is Allulose.

It is a low-calorie monosaccharide sugar. Due to its rarity, some call it “rare sugar” because you can only find it in figs, jackfruit, maple syrup, raisins, and wheat. Supposedly, the taste and texture of Allulose are similar to that of sugar.

** Advantages **

  • It has no net carb content.
  • It can reduce the levels of insulin and blood sugar in the body.
  • It has antioxidants.
  • It contains properties for lowering blood lipids.
  • It’s an ideal sweetening alternative for people with diabetes and heart diseases.
  • It may also promote fat loss in the liver.
  • It enhances the outcomes of the ketogenic diet.
  • It is generally recognized by the Food and Drug Administration (FDA) as safe to use.
  • It tastes and looks like sugar.
  • It only contains about 0.1 calories of the table sugar.
  • It is comparatively stable and easy to use in food recipes or preparations, such as baking and cooking.

** Disadvantages **

  • It is expensive.
  • It can cause abdominal discomforts, such as diarrhea, bloating, passing gas, and abdominal pain.
  • It is only about seventy percent as sweet as regular sugar.

** Reminder **

Eleven (11) tablespoons of Allulose is equivalent to one-half (1/2) cup of table sugar.

Monk Fruit

3. Monk Fruit

From its namesake, this natural sweetener came from the monk fruit or “lou han guo,” which natively grows in the southern part of China and the northern part of Thailand.

Named as such because the Buddhist Monks were the first people to use it. When they found the fruit, they discovered the impactful benefits it possessed, such as its healing properties and sweetness. Hence, they cultivated it to create herbal teas, broths, and soups.

** Advantages **

  • It contains antioxidant properties.
  • It doesn’t give any stomach upset.
  • It is completely natural that comes with a mild taste.
  • It has no sugar, carbs, and calories.
  • It can fight inflammation.
  • It may improve the regulation of your blood sugar.
  • It is like regular sugar that you can add or put anywhere.
  • It is immensely sweet.
  • It tastes better than stevia. Hence, it is oftentimes mixed with the candy leaf extract to lessen the cost and its aftertaste bluntness.
  • It is generally regarded by the United States Food and Drug Administration (US FDA) as safe to use and consume.

** Disadvantages **

  • It might be more expensive than any other keto sweeteners.
  • It can be excessively sweet when serving exceeds the recommended requirement.
  • It yet awaiting approval for sale by the European Union.

** Reminder **

It is over a hundred sweeter than the table sugar. So, be careful when adding it to your food and beverage preparations.

Erythritol

4. Erythritol

Sugar alcohol, an organic compound that can imitate the taste of sugar, is also one of the artificial sweeteners or sugar-free sweeteners preferable by many for a ketone diet.

Naturally found in several vegetables and fruits, Erythritol is a favourite keto sweetener by many, which usually comes from the corn extract.

** Advantages **

  • It contributes almost zero sugar, calories, and carbs.
  • It is a great sugar alternative to prevent cavity as harmful mouth bacteria can’t metabolize it.
  • It improves the functions of the blood vessel.
  • It doesn’t increase blood sugar and insulin levels.
  • It can act as an antioxidant.
  • It can help in preparation for bulk food recipes.
  • It is generally recognized by the Food and Drug Administration (FDA) as safe to use or consume.
  • It is affordable.

** Disadvantages **

  • It comes with a cooling sensation on your tongue when used in huge amounts.
  • It can result in bloating, diarrhea, and gas.
  • It only has about seventy percent sweetness to that of sugar.

** Reminder **

You should use it, but limit its use to a minimum of fewer than 0.45 grams per pound of body-weight daily to avoid abdominal problems.

5. Maltitol

This sugar alcohol is popular in sugar-free products due to its extremely similar taste as sugar.

Due to its characteristics, this hydrogenated corn-syrup-product maltose behaves like the table sugar. Hence, you can almost always find maltitol in baking, food preparation, cooking, and ingredient to products, such as candy and desserts.

** Advantages **

  • It’s like the table sugar that bakes and tastes like one.
  • It only contains half of the calories of the sugar.
  • It comes with a powerful laxative property.

** Disadvantages **

  • It has a mouthful amount of glycemic index.
  • It spikes the levels of blood sugar and insulin.
  • It is not good for people with diabetes and other related health issues.
  • It can cause a whole lot of gastric distress.
  • It is partially absorbed by the large intestine and the remaining half gets fermented or seethed in the colon.

** Reminder **

Although listed by the Food and Drug Administration (FDA) as generally recognized as safe to use and consume, some health and medical experts do not suggest using maltitol.

Conclusively, the worst keto sweeteners are coming from the sugar alcohol side, such as glycerol, isomalt, lactitol, and sorbitol, because, like the maltitol, they can increase the blood sugar and insulin levels.

References: WebMD

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