Are Keto-Sweeteners Healthy for You?

When following a keto diet, you will have to give up on many carbohydrate-rich foods. One such source of carbohydrates in your diet is sugar. If you are someone who loves sweets, it can get quite tough to transition to having no sugars at all. That’s where keto sweeteners come in handy, providing you with a way to satisfy your sugar cravings without breaking your keto streak. 

However, you might be wondering whether these are healthy for you to consume or if they are too good to be true. In this article, we will be answering your queries related to keto sweeteners. Generally speaking, keto sweeteners taken in limited amounts are safe to consume for anyone following a keto diet.

Before proceeding further, let’s take a look at what keto sweeteners are and what benefits they can bring to you.

What are keto sweeteners?

Keto sweeteners are sweet-tasting substances that carry very few carbohydrates and calories compared to sugar. These include several substances including stevia, erythritol, xylitol, sucralose, monk fruit, yacon syrup, and many more. These can be used as alternatives to sugar and can satisfy your sweet tooth without kicking you out of ketosis.

Another way of satisfying your sugar desires without affecting your fat-loss journey is to consume keto-friendly sweets such as ice cream bars. Not only are these healthy and low-carb but are also delicious and definitely worth trying.

Types of keto sweeteners

Keto sweeteners are generally divided into 3 types: natural sweeteners, sugar alcohols, and artificial sweeteners.

Natural sweeteners include substances like stevia, allulose, inulin, yacon syrup, and monk fruit. Erythritol and xylitol are also naturally occurring sweeteners found in several fruits however, they are also sugar alcohols so these can be classified as both. Artificial sweeteners include sucralose, aspartame, and many others.

Which keto sweetener is best for you?

Each keto sweetener differs in its metabolism and glycemic index. The glycemic index refers to the increase in blood sugar levels caused by the consumption of a substance. The ideal keto sweetener for you is the one which is easily available, suits your taste, is safe to consume, is backed by scientific research, is low in carbohydrates, glycemic index, and calories, and is cost-effective.

Stevia, erythritol, and monk fruit are some of the best keto sweeteners that not only taste great but also have been shown through research to suit your gut much better compared to other products. Generally speaking, natural keto sweeteners are much better to consume due to their friendly taste and limited side effects.

You can also use other keto sweeteners as well, however, it is best to limit their use and use them in combination with other sweeteners since they might not suit your gut.

Which sweeteners should you avoid?

While sweeteners mentioned above are low in glycemic index, calories, and carbohydrates, it is important to remember that not all sweeteners are keto-friendly. Some of the sweeteners that you should avoid while following a keto diet include maltodextrin, honey, coconut sugar, maple syrup, agave nectar, and dates.

We also recommend you avoid synthetic sweeteners such as aspartame and saccharin since they tend to produce more side effects and are not backed up by scientific research as much as the others.

Health benefits of keto sweeteners

Keto sweeteners have a very low glycemic index. Some of them even have a glycemic index of 0 meaning that they will not increase your blood sugar levels at all when consumed. This makes them an excellent choice to be used for those who are diabetic.

In addition to that, they also provide very few calories and very few carbohydrates while still carrying a very likable sweet taste. Some of them such as monk fruit sweetener are even 100-250 times sweeter than sugar without carrying any calories or carbohydrates! Thus, they can be used during your keto diet to satisfy your sugar cravings.

Why should you use keto sweeteners?

If you’re someone who has a sweet tooth and has just begun their keto diet, it can get quite tough to go without sugar for extended periods of time. In such a situation you can use keto sweeteners to add some sweet flavor to your meal in order to meet your sugar demands.

However, you must avoid excessive consumption of keto sweeteners since they can stimulate a desire to eat more sugary foods. Having them every once in a while at the beginning of your weight loss can indeed be very beneficial. Over time, following a keto diet will reduce your sugar cravings and you can cut down the use of keto sweeteners.

Side effects of keto sweeteners

Keto sweeteners might not suit your gastrointestinal tract (GIT) leading to GIT and metabolic disturbances. These however do not occur with everyone and are seen very rarely. In addition to that keto sweeteners may also trigger more sugar cravings leading to a greater likelihood to consume sugary food. This can cause an increase in calorie consumption and weight gain.

What amount of keto sweeteners are safe to consume?

When it comes to the amount recommended by the FDA that is safe to consume, varies depending on each sweetener. For stevia, the Acceptable Daily Intake (ADI) is 4 mg per kg of body weight per day. For erythritol, you can have 1 gram per kg of body weight daily while no limit has been recommended for monk fruit sweetener by FDA. Whichever keto sweetener you choose to consume, it is best to look into its side effects and the ADI recommended by the FDA before you start consuming them.

Conclusion

To sum things up, keto sweeteners are a great alternative to sugar for anyone following keto diet. Not only will they meet your sugar needs but they will do so while providing you with the least amount of calories and carbohydrates possible. However, excessive consumption of these sweeteners can lead to side effects such as GIT disturbances and an increased desire to consume sugar. When used in moderate amounts, these keto sweeteners are not only safe to consume but can have beneficial effects on your health due to their low glycemic index and low caloric values. It is best to stick to the Acceptable Daily Intake (ADI) limits set by the FDA for best results.