Updated Sep 30th, — Written by Craig Clarke. Medical review by Dr. Most people that start a keto diet plan find that they have some intense cravings for sugar in the beginning. Even the seasoned low carb dieter will tell you that they nearly give in to a sweet temptation every once in a while. This is when keto-friendly sweeteners really show their value, providing you with a way to satisfy your sweet tooth without kicking you out of ketosis or stalling fat loss. This is why we must take all net carbs into consideration when tracking our macros on keto. With that being said, there are several keto-friendly sweeteners that will give you all of the sweet without any of the calories or carbs. There are a few classifications of sweeteners. The three main categories are natural sweeteners, sugar alcohols, and synthetic sweeteners or artificial sweeteners. When used in combination, they seem to cancel out any negative aftertaste.
To the left, in the green zone, are very-low-carb sweeteners that have generally been shown to have little impact on blood sugar or insulin levels. The numbers corresponding to each sweetener represent the estimated long-term impact each product may have on blood sugar and insulin levels as compared to the same amount of sweetness from white sugar. These products are relatively new and their full effect on obesity, diabetes, liver health, the gut microbiome and long-term risk for metabolic or cardiovascular disease is not yet known. More research is needed. For example, a Splenda packet provides about the same sweetness as two teaspoons of sugar, which is 8 grams of sugar. The packet contains about 0. Pure dextrose has a number of , so Splenda gets a number of x 0. The asterisks by xylitol and maltitol reflect that these sweeteners cause a blood glucose and insulin response, although less than sugar does. The number compares that relative response, out of , to the equivalent sweetness of white sugar. The sweeteners to the left above might only have small or even negligible direct effects on weight and blood-sugar levels. But for some people they can create other problems.
Updated Sep 30th, — Written by Craig Clarke. Some studies have even shown it to help improve digestive health and optimize cholesterol levels. Recommendation: Use it! Shannon 3 years ago. Stevia has a unique aftertaste, kind of like aniseed when used on its own in things such as tea or coffee. Many also complain of the laxative effects maltitol has. Deidre Gale 3 years ago. Many ketogenic-friendly recipes attempt to recreate carb-heavy foods such as pizza dough, donuts, and dozens of desserts. Neita N. You should always be aware of products that say they are zero carb or sugar free as they usually contain one of the higher GI sugar alcohols and will spike both insulin and blood sugars. Artificial sweeteners are sugar substitutes that are produced using synthetic methods.