Top 7 Best Keto Sweeteners

Chances are, you can’t comply with a zero-tolerance sugar policy the minute you go Keto. However, it should comfort you to know there are a gracious plenty of low carb Keto sweeteners that won’t alter your blood sugar levels. Such low-impact Keto sweeteners will also aid in the production and operation of ketones.

Popular opinion has it that ‘we crave what we can’t have’. Yet, experienced Keto dieters report their desire for sweets were minimal after about a month. When something pushes your gotta-have-sweets button, Keto sweeteners will race to the rescue.

What Is The Best Sweetener For Keto?

Natural high-sugar sweeteners such as maple syrup, honey and agave should be avoided; because doing Keto means restricting carbs and eliminating sugar. This trains your body to use fat as its main energy source, rather than its usual glucose. Keto sweeteners like Stevia and Monk Fruit contain no carbs, no sugar and have the least impact on blood sugar levels.

To earn the status of a Keto sweetener, must-haves include low/no calories or net carbs. Read the label to check for “secret sources” of carbs, like dextrose or maltodextrin or chemicals.

Let’s explore the best Keto sweeteners so you can decide which ones to add to your keto shopping list.

Is Stevia OK for Keto?

Stevia is a plant-based sugar substitute that Brazil and Paraguay have used for centuries for its health benefits and to sweeten tea.

Japan has manufactured Stevia since the early ‘70s due to studies showing sugar substitutes are associated with cancer. Because it doesn’t get into the bloodstream; Stevia has no impact on blood sugar.

Stevia, the newer kid in the US, was not approved for use as a food additive until 2008. Take note that Stevia is 300 times sweeter than sugar cane. It is low-carb and contains no calories. A compound in Stevia called stevioside contributes to its sweetness and is responsible for the licorice aftertaste.

Rebaudioside is another compound in Stevia, which manufacturers extract and refine to obtain a sweet taste, minus the licorice aftertaste. But, it’s best to get Stevia that contains both compounds, as studies show it will have a greater anti-cancer effect than a single compound.

Research has found stevioside to be a promising immune booster, plus it has shown potential in Lyme disease prevention. Compounds such as apigenin, quercetin and kaempferol are the cancer fighters in the Stevia plant.

Your first taste of Stevia may disenchant you about sugar alternatives. Natural Stevia is uber-sweet, yet it has been recognized to leave a somewhat bitter aftertaste. Manufacturers frequently add erythritol (sugar-alcohol) to tone down the bitterness.

So – what to do? Either try Stevia to see if you find it palatable or check out the following Keto sweeteners.

Is Monk Fruit Sweetener Keto Friendly?

Monk Fruit is in direct competition with Stevia for the number one ranking among Keto sweeteners. It has been informally dubbed monk fruit due to the common belief that during the 13th century Buddhist monks were the first humans to grow the fruit.

For centuries, traditional Chinese medicine used monk fruit as a cooling drink for reducing fever and warding off inflammation. Contemporary Chinese medicine continues to use monk fruit (not an extract) for its therapeutic properties in healing a sore throat or cough. The Chinese believe it fosters longevity. Could it be because many inhabitants of the area around monk fruit’s native habitat are centenarians?

Like its counterpart, Stevia, monk fruit is a sugar-alternative, typically used in sugar-free confectioneries, beverages (think Keto coffee) and baking. Be mindful that monk fruit extract is roughly 300 times sweeter than pure sugar.

Significant health benefits of monk fruit include weight loss, diabetic remedy, safeguards heart, decreases risk of some cancers, anti-aging due to high antioxidants and helps restrain allergies. Monk fruit is the ideal sugar alternative for people who are allergic to Stevia.

Mogrosides in monk fruit are responsible for its sweetness. The fruit contains no calories and has no influence on blood sugar, due to the way the body metabolizes it.

Fresh, green fruit is rarely eaten, because it tastes rotten shortly after it is picked. Instead, the fruits are dried and may be used whole or ground into powder. Since sulfur is contained in dried and powdered monk fruit, either likely taste bitter. Typically, monk fruit is manufactured as extracts to reduce bitterness and heighten its sweet features.

Monk fruit extract is primarily used as a sugar substitute. Like all Keto sweeteners monk fruit can be used in desserts, coffee or tea, smoothies, yogurt, ice cream and more.

Is Erythritol OK For Keto Diet?

Erythritol is a sugar alcohol that is generated by fermenting glucose, which is derived from cornstarch or wheat. It tastes remarkably like real sugar and is about 75 percent as sweet. But unlike table sugar, it only presents with five grams of net carbs per 100 grams of Erythritol.

If you know a little about sugar alcohols, you’re aware there is no Saturday- night-type alcohol in them. Erythritol won’t get you drunk!

It differs from other sugar alcohols that come with a host of digestive problems like bloating, gas and diarrhea. Your bloodstream absorbs most of the Erythritol and it flows into your urine. Digestive distress is rare.

So, Erythritol can be substituted whenever you would normally use table sugar, such as fudge, brownies, cookies, ice cream, coffee, fat bombs and more.

Is Yacon Syrup Keto Friendly?

Yacon syrup is a rather new to the line of Keto sweeteners. It is derived from the tuberous roots of the Yacon plant by extracting their juice and leaving it to evaporate. The result is a thick, dark brown syrup, with a caramelized taste.

The fructooligosaccharides (FOS) in the Yacon root lower triglyceride levels and the bad cholesterol. Yacon syrup has been linked with substantial weight loss. It also acts as a prebiotic to enhance digestive health, by generating healthy bacteria in your gut. FOS is high in fiber, which discourages constipation and keeps you “regular”.

Yacon syrup is high in antioxidants that serve as cancer and cardiovascular disease preventatives.

You’ll resonate with the sweet taste, yet the body does not digest FOS fibers, making it an auspicious sugar substitute for diabetics to consider. Just ensure that you only ingest moderate amounts of Yacon syrup, because it acts as a laxative.

Is Allulose OK For Keto?

Allulose is one of the natural Keto sweeteners, contained in wheat and fruits such as dates and raisins. It has zero net carbs because Allulose is not metabolized for use as an energy source. Since it is excreted in your urine, Allulose does not elevate blood sugar levels.

Clinical studies have found it can aid in lowering insulin and blood sugar levels following meals. Preliminary research indicates that it contains anti-inflammatory compounds. Also, Allulose may ward off obesity.

To date, studies have not linked any negative side-effects with Allulose.

However, more research is needed to uncover any health issues and validate safety with long-term use. For now, the FDA has ruled Allulose as generally safe for human consumption.

Allulose is composed of monosaccharide, a rare simple sugar, which makes it more like table sugar than other Keto sweeteners. It is also one of the most expensive Keto sweeteners. Currently Allulose is likely not available in your local food stores, but you can easily find sources on the Internet.

Manufacturers are getting busy with it. For example, since Allulose and fructose have an identical chemical formula, enzymes are being employed to change the fructose in corn, etc. to Allulose. No doubt as availability increases, prices will decrease.

Still considered a newbie among Keto sweeteners, projections have it that Allulose will be more predominant in coming years.

Is Swerve OK For Keto?

The manufacturers of Swerve bill this sweetener as “the ultimate sugar replacement “. They say it is “zero-calorie, non-glycemic and safe for those living with diabetes, since it has no effect on blood glucose or insulin levels”. Does it sound like you’ll hit the jackpot with Swerve?

First, let’s take a peek at the ingredients in Swerve.

Erythritol, a sugar alcohol, makes up the lion’s share of Swerve. Erythritol is sweet like sugar, but without any negative effects on blood sugar. (See above - Keto Sweeteners – Erythritol - for a detailed explanation.)

Oligosaccharides aka inulin are non-digestible complex carbohydrates. Typically, Oligosaccharides are derived from chicory root, asparagus, bananas, garlic, onion, etc. Because this type of fiber is not digestible, the Oligosaccharides scoot through your digestive system. They manifest in your gut as prebiotic fiber to serve as sustenance for good bacteria.

Natural Flavors is the final ingredient, an abstruse term, for who knows what. There is a passel of “natural flavors” out there. Guess what? Companies aren’t required to label them!

We scoped out the company website and the closest thing to comfort we found is that Swerve contains a “little natural flavor from citrus”.

Keto dieters report they’re loving Swerve because it can be caramelized like real sugar.

Is Tagatose Keto Friendly?

Tagatose occurs naturally in pineapples, oranges, dates, apples, cacao and some dairy products. Tagatose sweetener is extracted from galactose naturally occurring in milk. It has prebiotics that sustain and increase the good bacteria in the gut.

Take Note: Tagatose is not a sugar alcohol. However, the body recognizes it as a sugar alcohol and doesn’t fully digest Tagatose. The balance is handled as fiber, which may cause cramping and a laxative-like action.

With its scant 1.5 calories Tagatose doesn’t influence net carbs or impact blood sugar levels. Tagatose is advertised to be about 92% as sweet as real sugar. Also, it caramelizes like real sugar, making Tagatose auspicious for baking and cooking. Many Keto dieters report loving it in their morning coffee.

The FDA recognizes Tagatose as generally safe for human consumption. Also, there are no available statistics on potential long-term toxicity, due to Tagatose not yet coming into its own as an alternative sweetener.

Amazon users give it a 4-star rating. Could be because as some Keto dieters reported, it’s harder to find and more expensive than more established Keto sweeteners.

Keto Sweeteners - Our Verdict

Low carb, sugar substitutes have catapulted beyond the chic and trendy to become the dieter’s delight. The question is – what are the best Keto sweeteners?

This article provides relevant information on top rated Keto sweeteners that contain low-to-no carbs and won’t kick you out of ketosis.

It’s your call to find out which Keto sweeteners pass your taste test!