Best Sweeteners for Keto

Author: Adrianna Kalista

Adrianna Kalista

Passionate about writing and a graduate in clinical dietetics. She is particularly interested in phytotherapy and the effects of ketogenic nutrition on cognitive brain function.

Author: Amelie Szczepanski

Amelie Szczepanski

Graduate in dietetics. She is interested in the ketogenic diet and its effects. She is responsible for content creation and content verification on the website.

What will you learn from the article?

Can you have sweeteners on keto?

On a ketogenic diet, maintaining a state of ketosis is essential, where the body burns fat for fuel instead of carbohydrates. For this reason, sweeteners that raise blood sugar levels or cause an insulin response should be avoided, as they can disrupt ketosis.

Sweeteners like honey, sucrose (table sugar), and fructose are problematic because they are high in simple sugars that are quickly absorbed into the bloodstream. This leads to a spike in blood glucose, prompting the body to release insulin to regulate sugar levels. The release of insulin signals the body to store excess glucose as fat, halting the fat-burning process of ketosis. This not only disrupts ketosis but can also hinder progress toward weight loss and fat adaptation, which are central goals of the keto diet.

Division of sweeteners by origin

Sweeteners are commonly classified based on their source and how they are processed. They can be divided into three main categories: natural sweeteners, semi-synthetic sweeteners (polyols or sugar alcohols), and intensive (synthetic) sweeteners. Natural sweeteners, derived directly from plants or fruits, provide a more organic option for those seeking healthier alternatives to sugar. Semi-synthetic sweeteners, which are chemically modified natural substances, offer sweetness with fewer calories and are often used in sugar-free and low-calorie products. Finally, intensive sweeteners, created synthetically, are much sweeter than sugar and are used in very small amounts to provide intense sweetness without the calories. Each group serves different dietary needs and is chosen based on factors like calorie content, sweetness level, and suitability for cooking or baking.

Natural Sweeteners

These sweeteners are derived from natural sources like plants, fruits, or other organic materials.

1. Stevia – A plant-derived sweetener from the leaves of the Stevia rebaudiana plant. It is many times sweeter than sugar, with little to no calories.
2. Xylitol – A sugar alcohol derived from the fibrous parts of plants like corn or birch. It has a sweetness similar to sugar but with fewer calories and a lower glycemic index.
3. Inulin – A type of soluble fiber found in plants like chicory root and Jerusalem artichokes. It has a mild sweetness and is often used as a prebiotic fiber in foods.
4. Fructose – A natural sugar found in fruits, honey, and some vegetables. It’s sweeter than glucose but has a higher glycemic index.

Semi-synthetic Sweeteners (Polyols, Sugar Alcohols)

Polyols are derived from natural sources but undergo chemical modification to enhance their sweetening properties. They are sugar alcohols that provide sweetness with fewer calories than regular sugar.

1. Erythritol – A naturally occurring sugar alcohol, usually derived from fermented corn. It has zero calories and is 60-80% as sweet as sugar.
2. Isomalt – A sugar alcohol made from beet sugar. It’s often used in sugar-free candies and has about half the sweetness of sucrose.
3. Maltitol – Derived from maltose, it is commonly used in sugar-free products and has a sweetness similar to sugar but with fewer calories.
4. Mannitol – A sugar alcohol found in fruits and vegetables. It has a mild sweetness and is often used in diabetic foods.
5. Sorbitol – Derived from fruits like apples and pears. It’s about 60% as sweet as sucrose and is often used in sugar-free gum and candy.

Intensive (Synthetic) Sweeteners

These are chemically synthesized sweeteners that are much sweeter than sugar, so they are used in very small quantities to replace sugar.

1. Aspartame – A low-calorie sweetener, 200 times sweeter than sugar, commonly used in diet sodas and sugar-free products.
2. Sodium Cyclamate – A synthetic sweetener used primarily in European and Asian countries. It is 30-50 times sweeter than sugar.
3. Sucralose – A chlorinated derivative of sucrose that is about 600 times sweeter than sugar and is heat-stable, making it suitable for cooking and baking.
4. Saccharin – One of the oldest artificial sweeteners, around 300 times sweeter than sugar, used in soft drinks and sugar-free foods.
5. Neohesperidine DC – A flavonoid derivative that is 1000 times sweeter than sugar, often used in combination with other sweeteners.
6. Acesulfame K – A calorie-free sweetener that is 200 times sweeter than sugar. It is heat-stable and often used in baked goods and beverages.
7. Neotame – A sweetener derived from aspartame, it is 7,000 to 13,000 times sweeter than sugar and used in many processed foods and beverages.

Which sweeteners are keto friendly?

On the ketogenic diet, which involves a very low carbohydrate intake, achieving and maintaining a state of ketosis, the permitted sweeteners are those that do not affect blood glucose levels. Which sweeteners belong to these?

• Erythritol – has a low glycaemic index (GI=0). As a result, its consumption does not affect blood glucose levels, which is key to maintaining a state of ketosis. In addition, erythritol works well in many recipes, especially baked goods, retaining its sweet taste while not providing additional calories due to its zero calorie content. It is worth knowing that erythritol is friendly to oral health, not contributing to the formation of caries and even showing a positive effect on tooth mineralisation.
• Xylitol – is a substance which, as in the case of erythritol, has a low glycaemic index (GI = 8), not causing significant spikes in blood glucose levels. Another advantage of xylitol is that it does not require insulin for metabolism, making it safe for diabetics. For those on a ketogenic diet, which requires precise glucose control, it is an attractive alternative to traditional sugar. Additionally, xylitol is relatively low in calories, providing around 40% fewer calories than white sugar. It is an ideal substitute for sugar in baked goods and meals, enabling it to retain its sweet taste.
• Stevia – has zero calories and an intense sweetness several hundred times that of sugar, enabling the desired sweetness to be achieved by adding only small amounts. It is important to pay attention to the composition when purchasing stevia, especially avoiding additives such as maltodextrin, which has a negative impact on the glycaemic index. The optimal choice is stevia enriched with erythritol, which provides not only naturalness but also no calories.
• Inulin – has several important characteristics that support its popularity. Firstly, it has a low glycaemic index, meaning that it does not cause blood glucose spikes after consumption. Secondly, inulin acts as a probiotic, a substance that promotes the growth and activity of beneficial bacteria in the gut. In addition, inulin is a soluble fibre, meaning that it has the ability to retain water and form a gel, having a beneficial effect on digestive processes. However, it should not be used in excess, as too much can cause abdominal pain, diarrhoea and bloating.

Sweeteners allowed, but which can have adverse effects on the body

There are sweeteners that, although generally allowed on the keto diet and used in products dedicated to this dietary model, should not be the main sweetener in our diet. These include:

• Sorbitol – this is a sweetener used in the food industry, often labelled E-420. It has sweetening properties that make it used as an alternative to sugar in food products. Most significantly, it does not cause a significant reaction from insulin. However, it should be noted that sorbitol can cause gastrointestinal disturbances. In addition, one scientific study reported that the use of sorbitol is associated with a significant decrease in the production of acetoacetate and β-hydroxybutyrate by liver cells, thereby lowering the production of ketone bodies.
• Sucralose – on keto is an excellent alternative to sugar as it is not metabolised by the body, meaning it passes through the digestive system undigested, providing no calories or carbohydrates. Its level of sweetness is as much as 600 times that of sugar, so it should be used in moderation. Although it does not affect the state of ketosis, we do not recommend its use as a primary sweetener. According to scientists, sucralose is not harmful in itself, but in the human body it breaks down into compounds that can cause side effects. When broken down, chlorofructose and chloroglucose are formed, which are carcinogenic substances. Despite this, the sweetener is officially approved for food use. Excessive consumption of sucralose can cause shrinkage of the thymus gland and spleen, enlargement of the kidneys and liver, and growth arrest in children and adolescents.
• Aspartame – is one of the popular sweeteners that is used in many foods and diet drinks. Its properties mean that it can also be used as part of a ketogenic diet, without affecting blood glucose levels or the state of ketosis. Importantly, aspartame is virtually calorie-free, making it an attractive choice for those concerned about controlling calorie intake. Despite its advantages, aspartame is not one of the sweeteners worth reaching for. The International Agency for Research on Cancer (IARC) and the WHO/FAO Joint Expert Committee on Food Additives (JECFA), citing ‘limited evidence’, have found the substance to be possibly carcinogenic to humans. Despite this, the WHO does not recommend withdrawing aspartame products from sale or advising consumers against consuming them.
• Acesulfame K – is almost completely undegradable by the body, meaning that it provides virtually no calories. The sweetener is heat-resistant, making it suitable for use in foods that require heat treatment, such as baking. Acesulfame K does not affect blood glucose levels, and its use does not interfere with the metabolic processes involved in achieving a state of ketosis. However, care should be taken with excessive amounts in the diet, which can lead to weight gain or changes in the intestinal microflora, among other things.
• Maltitol – has almost the same level of sweetness as traditional white sugar (90% sugar sweetness) and, like sucrose, does not lose its taste during cooking or baking. Maltitol is also half as calorific as sugar and its use does not increase the risk of tooth decay, making it a safe alternative for oral health. Maltitol is a good choice for those who want to reduce their carbohydrate and calorie intake while maintaining the authentic taste of their favourite foods. However, it is worth noting its glycaemic index of 35. When following a ketogenic diet, using maltitol in larger quantities can precipitate a state of ketosis or lower blood ketone levels. Additionally, excessive amounts can cause abdominal pain, bloating and diarrhoea.

Which sweeteners should be avoided on keto?

When on a ketogenic diet, it is advisable to avoid sweeteners that can interfere with metabolic processes when reaching a ketogenic state or negatively affect blood sugar control. Which ones are among them?

• Coconut sugar – although it is more slowly absorbed by the body, it still contains fructose, which negatively affects blood sugar levels.
• Maltodextrin – is a highly processed sweetener derived from starchy plants such as rice or corn. It contains as many calories and carbohydrates as regular sugar.
• Maple syrup – although it contains micronutrients such as manganese and zinc, it is also high in sugar and carbohydrates, adversely affecting the state of ketosis.
• Agave syrup – contains approximately 85% fructose, which reduces the body’s sensitivity to insulin and contributes to metabolic syndrome by making it difficult to regulate blood sugar levels.
• Honey – contains antioxidants and nutrients, making it a better choice than refined sugar. However, it still provides a lot of calories and carbohydrates.

Can excessive consumption of sweeteners be harmful?

Although most sweeteners are considered safe, their long-term effects on the human body have not yet been fully researched. Therefore, it is advisable to use them in moderation to avoid potential health risks. Excessive consumption, especially of sugar alcohols such as xylitol or sorbitol, can lead to digestive problems. Since these are not fully absorbed in the small intestine, they enter the large intestine, where they are fermented. This can cause bloating and diarrhoea, especially in high quantities. People with irritable bowel syndrome should avoid xylitol and switch to erythritol, which usually does not cause stomach problems.

What can I eat on a ketogenic diet?

When you start and maintain a keto diet, you have to avoid carbohydrates, and this includes sugars, which are responsible for the sweetness of drinks and food. As we already know, the keto diet doesn’t mean giving up sweetness, because there are many sweeteners that perfectly replace the role of traditional sugars. However, it is important to use sweeteners wisely and in moderation, as excessive amounts can lead to unwanted health effects. In this article, we will discuss in detail which keto foods are recommended on the ketogenic diet. We will also provide practical tips and recipes to make it easier for you to follow this diet in your everyday life.

Summary: Sweeteners on the keto diet

When you start the keto diet, you have to avoid carbohydrates to a large extent – and that includes sugar, which is what gives many foods and drinks their sweetness. The good news is that you don’t have to give up sweets completely. There are numerous sweeteners that can easily replace conventional sugars. However, it is important to consume these sweeteners wisely and in moderation, as too much of them can have negative health effects. We hope this article has helped you to expand your knowledge of keto-friendly sweeteners. Now you know which ones are allowed and which ones are not.

Bilbiography