Keto Sweeteners do exist and are the perfect alternative to traditional sugars that are high in carbs and not keto-friendly. We are breaking down for you what sugars to avoid and also guide you with our top picks for keto sweeteners.
All About Keto Sweeteners
One of the pillars of the ketogenic diet is the removal of all forms of sugar from your diet.
And we know from experience that avoiding sugar or giving it up altogether is not an easy feat.
The great news is that there are several keto-friendly sweeteners available today that will allow you to satisfy your need for some sweetness every once in awhile and still maintain a Clean Keto Lifestyle!
Eliminating Sugar is the Key to Improving Your Health
More and more research is providing that sugar is the main culprit in weight gain, inflammation, heart disease, diabetes, and other health issues.
There are so many disadvantages of consuming sugar in your diet, but when you eliminate it - you can begin to improve your body's ability to function and your overall health.
This one of the primary reasons why the ketogenic lifestyle works so successfully for so many people!
What Sugars Should I Avoid?
Before we go over our top picks for keto sweeteners, let's review what you should avoid.
Make sure to steer completely clear of all types of sugar including:
- Granular Sugar
- Powdered Sugar
- Brown Sugar
- High Fructose Corn Syrup
- Malt Syrup
These refined sugars and by-products of sugars are very high in carbs and also spike your blood sugar. Also, experts believe that consumption of these types of sugars is a major cause of obesity and many chronic diseases, such as type 2 diabetes.
What About Artificial Sweeteners?
There are several artificial sweeteners on the market including:
These artificial sweeteners are chock full of chemicals and made with unhealthy, low quality ingredients. Not only are these artificial sweeteners no good for your health, but your body can’t tell the difference between an artificial sweetener and actual sugar so it reacts the same way.
What About Natural Sweeteners?
Natural sweeteners can be a better option than refined sugar or artificial sweeteners. They are derived from natural sources and are rich in vitamins, but they have a very high carb level.
These natural sweeteners include:
- Coconut Sugar (5 carbs per tsp)
- Molasses (5 carbs per tsp)
- Pure Maple syrup (4 carbs per tsp)
- Raw Honey (6 carbs per tsp)
This means you must consume these sweeteners in moderation - we recommend limiting your consumption of only 1 teaspoon per day.
Check Out This Recipe You Can Enjoy on Keto
Our Top 4 Favorite Keto-Friendly Sweeteners
In order pass our Clean Keto Lifestyle standards, all of these sweeteners meet the following conditions:
- They are derived from natural sources - i.e. no artificial ingredients
- They are low in net carbs and don't increase your insulin levels.
- They can be exposed to high temperatures without degrading in taste.
Let's go over our list of keto friendly sweeteners that we use in our daily lives.
Origin: Stevia is an herbal plant that has been used for over 1,500 years by the Guaraní people of Brazil and Paraguay. The leaves are dried, crushed, and made into a powder or liquid. It can be a great, health-promoting choice when you buy a high-quality, pure stevia leaf extract product. Make sure to buy stevia without additives and one that has been less processed. We're talking about a real stevia leaf extract product, not Truvia.
Taste: Stevia is much sweeter than sugar and can have a bitter taste.
Measurement Ratio: Remember that stevia is sweeter than sugar and you won't need as much to get your desired sweetness. If you use powder stevia, the ratio to sugar is 8:1. So use 1/8 cup for every one cup of real sugar. If you use liquid stevia, make sure it is alcohol-free and one 1 teaspoon of the extract equals one cup of sugar!
Origin: Erythritol is one of the most well-known natural zero calorie sweeteners on the market today. It is a natural sugar alcohol that has been popular in Asia for many years. Erythritol is known as a sugar alcohol and occurs naturally in some fruits and fermented foods, but what we buy conventionally is produced. This is achieved through the fermentation of corn or other root vegetables to create a crystalline product that can then be added to foods, much like sugar.
Taste: Unlike stevia, it has no bitter aftertaste It's also the only keto sweetener that browns and caramelizes just like sugar. Some people do think erythriol has a cooling taste.
Measurement Ratio: Erythritol measures just like sugar with a 1:1 ratio.
3. Monk Fruit Sweetener
Origin: Monk fruit is a small, green gourd from Southeast Asia that resembles a melon.The fruit was first used by Buddhist monks in the 13th century, which is where the fruit gets its name.
Taste: Monk fruit contains compounds that, when extracted, are natural sweeteners 300–400 times sweeter than cane sugar but with no calories and no effect on blood sugar.
Measurement Ratio: If you use liquid monk fruit, we recommend a 1:4 ratio for sugar! If you use granular monk fruit (that also contains erythritol), the ratio to sugar is 1:1.
4. Chicory Root
Origin: Chicory root fiber comes from the chicory root plant that has been used in Europe for a long time for a range of edible purposes. 100% natural, it can help boost your fiber intake, improve satiety and encourage a healthy digestive system. Chicory root is considered a prebiotic (it feeds the good gut bacteria in your digestive lining) and causes a bulking effect in the colon that helps with bowel movements.
Taste: Liquid chicory root has very light sweet flavor. If you don’t like the bitter taste of stevia, try out chicory root fiber.
Measurement Ratio: Since chicory has a light sweet flavor, it can be added to food or drink at a 1:1 ratio to sugar. We recommend using it in liquid form to sweeten your smoothies, coffee, tea, or other drink. It will also ad a fantastic source of fiber to your daily diet.
Our Favorite Brands: Good Balance Chicory Root Sweetener
How To Use These Sweeteners
We have tons of incredible keto-friendly dessert recipes for you to enjoy, so you don’t need to deprive yourself of a delicious treat for the rest of your life!
Here are some of our favorites: