To cut carbs out, this diet allows erythritol and Stevia to sweeten food and drinks with little to no side effects. However, many people are hesitant to switch from honey or other specific sweeteners for their low-carb meal plan to work correctly.
So, we decided to research and narrow down the top sweeteners on a low-carb keto diet. We found the following 8 low-carb sweeteners:
1. Sucralose
You may be curious to know what is sucralose keto sweetener and whether you can use it just like sugar. Well, you can use it to sweeten recipes or drinks without the risk of crashes. Sucralose is a low-carbohydrate sweetener produced from sugar. It contains no calories and is 600 times sweeter than table sugar. This makes it a healthy alternative to regular table sugar. Sucralose has no glycemic index and will not raise blood sugar levels. Sucralose is an excellent sweetener to use in raw sugar, brown sugar, honey, or maple syrup. It can be used in low-carb recipes as well.
2. Stevia
Stevia is derived from the Stevia rebaudiana plant, Stevia is known to have a low glycemic index of 0; thus, it does not raise blood sugar and insulin levels. Stevia also has a neutral flavor that you can add to your favorite dishes, whether they are sweet or savory. It is important to note that products containing Stevia may cause gastrointestinal upset in some people.
3. Fruit juice concentrate
Despite the fact that fruit juice concentrate includes fructose and glucose, it may be used as a low-carb sweetener on keto diets. Fruit juice concentrate comprises fructose and glucose, the sweetest naturally occurring sugar. Fruit juice will have a sweet flavor and a sticky texture.
4. Agave syrup
Agave syrup is produced from the agave plant and contains fructose, which will cause blood sugar levels to rise. Although this doesn’t mean that you should never use agave syrup on your low-carb keto diet, it should be used in moderation. Some fruits are okay to use in a low-carb keto diet because they are high in fiber but low in sugar content. These include raspberries, strawberries, blueberries, peaches, blackberries, and apples with skin on. However, you should still watch the amount of fruit you eat daily.
5. Concentrated sweeteners
Concentrated sweeteners are high-intensity sweeteners that use the same sweetener. For example, if a product uses Stevia as a low-carb sweetener, you know it is not hiding any high-carb sugars. One serving of this kind of product contains about the same amount of sweetness as regular table sugar.
6. Yacon Syrup
This is personally one of my favorite sweeteners for low-carb keto diet. Yacon syrup is the sweetener obtained from the Yacon plant, native to South America. It contains Fructo-oligosaccharides (FOS), which are prebiotic fibers that encourage the growth of good bacteria in your gut. It is important to note that yacon syrup contains more calories than regular table sugar, so you should be careful about how much yacon syrup you use.
7. Monk Fruit Sweetener
A monk fruit sweetener is a low-carbohydrate sweetener derived from the monk fruit plant. It contains 25% less sugar than regular table sugar. It’s important to note that monk fruit has a bitter taste, so you should use this for cooking instead of a common sweetener when adding it to beverages, desserts, or other dishes.
8. Erythritol
Erythritol is a sugar alcohol that can provide a neutral flavor to foods and not cause any gastrointestinal issues. Products containing erythritol lower blood sugar and insulin levels, leading to weight loss and lower blood pressure. It has a shallow glycemic index of 0 (which means it does not raise blood sugar levels).
You should note that any of these products can be mixed to create more flavor for your low-carb keto diet.
What sweeteners should you use when following a low-carb diet?
It’s important to note that using these sweeteners comes with some restrictions: products containing erythritol, Stevia, or sugar alcohols must be used in moderation. For example, suppose you’re using only one of these three sweeteners (erythritol, stevia, or sugar alcohols). In that case, you must keep track of servings so you know when you’re using your sweetener as a replacement for regular table sugar.
Also, if you are using concentrated sweeteners, you should use them as a replacement for regular table sugar on your low-carb keto diet. The only exception is yacon syrup, which contains more calories than regular table sugar and should be used in moderation.
When it comes to agave syrup, fruit juice concentrate, and monk fruit sweetener, you can use these three sweeteners to replace regular table sugar.
The main thing to remember is that you should limit the amount of fruit you eat when following a low-carb diet plan and always check labels to ensure there are no added sugars to your meal plan. If the product does not list any added sugars, you can be sure that it contains a low-carb sweetener.
When using low-carb sweeteners, it’s essential to understand your own body’s response to these products. For example, suppose you are experiencing gastrointestinal issues with erythritol or Stevia as a replacement for regular table sugar. In that case, this probably means that you are overeating these sweeteners on your low-carb diet. You may need to scale back your consumption of these and other sweeteners until your gut issues subside.
Conclusion
If you’re looking to follow a ketogenic diet, you must select your sweetener carefully. Sugar alcohols, Stevia, and erythritol are three of the best low-carb sweeteners on the market.
Low-carbohydrate sweeteners can be used in many savory and baking recipes. By choosing low in carbohydrates but high in fiber foods, you can improve your health while still enjoying great-tasting foods. If you have any questions or concerns about using these low-carbohydrate sweeteners on your diet, then talk to your doctor or nutritionist. Together you can create a meal plan that is both delicious and healthy for you at the same time.
Want to read more of our latest posts? Check out this short Probiotics Guide.
