When a person follows the keto diet, they cut back on processed snacks, starches, dessert, and other foods that are high in carbohydrates. Also, reducing sugar consumption is necessary, but that can be hard considering we use sweeteners in a lot of the items we consume. While using sweeteners while on the keto diet can be tricky, but it’s possible if you make smart choices. Being able to distinguish what are the best sugar substitutes is essential, especially if you are on the keto diet. It’s normal to have intense sugar cravings in the beginning, so one way to satisfy your sweet tooth is knowing what the best sugar substitutes for the keto diet are.
While sugar substitutes have been popping up everywhere, not all of them are appropriate for the keto diet, which is why it is essential to know which substitutes to use. If you are looking for the healthiest options, learn more about the best sugar substitutes for keto.
Yacon Syrup – Yacon syrup is derived from the roots of the yacon plant, a plant that grows in South America. While yacon syrup contains around 11 grams of carbs per tablespoon, it has been discovered that the carbohydrates in yacon syrup do not affect a person’s blood sugar the same way regular sugar does. Use yacon syrup in salad dressings, tea, or coffee as cooking with yacon is not recommended.
Xylitol – A type of sugar alcohol, xylitol has been popping up a lot lately as it’s commonly found in mints, sugar-free gum, as well as candy. While xylitol is as sweet as sugar, it is low in carbs and calories and will not raise insulin or blood sugar levels. However, in high amounts xylitol can cause digestive upset, so be sure to lower your intake if you experience any adverse effects.
Monk Fruit – This type of natural sweetener is derived from the monk plant, a plant that is native to southern China. Monk fruit sweetener is excellent for those on a ketogenic diet because it contains no carbs or calories, and it can be anywhere from 100-250 times sweeter than regular sugar.
Erythritol – Another type of sugar alcohol, erythritol stimulates the taste receptors on your tongue to mimic the taste of sugar. Low in calories and carbs, erythritol is up to 80% as sweet as regular sugar. You can use erythritol as a sugar substitute in a variety of recipes. However, it doesn’t dissolve as well as sugar so you can be left with a slightly gritty texture.
Stevia – A natural sweetener derived from the Stevia rebaudiana plant, Stevia contains little to no carbs or calories. A nonnutritive sweetener, stevia is available in powdered and liquid form. Since stevia is sweeter than regular sugar, you don’t need as much to sweeten your drinks and other recipes.