Splenda Time Tested Sucralose
Splenda is probably one of the oldest, time-tested carb free, calorie free sweeteners on the market. It is a modified sucrose, where they add a chlorine molecule to the sugar molecule and make it undigestable in the body, so no carbs, no calories.
Don’t fret too much about the chlorine, since other foods have it too, like peas and potatoes. See their faq for more info.
Be sure to have the sugar-to-splenda conversion chart handy, because if you do one-for-one, it will ruin the recipe.
New to keto? If you have general keto questions, go here.
Is Splenda Keto Friendly
Splenda is a blend of dextrose, maltodextrin, and sucralose, it is not recommended for keto diets .
Better blended alternatives to Splenda are Swerve and Natvia which are both blends of natural keto-friendly sweeteners.
We use both Swerve and Natvia they are excellent keto-friendly baking ingredients and work just as good as Slenda for taste as sweetness.
For more information read our article on the dangers of maltodextrin.
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Is Stevia An Artificial Sweetener
There is a lot of talk about natural versus artificial sweeteners. Stevia is widely considered to be a natural sweetener, being that it is extracted from a plant. However, given that stevia is processed for purification , some may share the opinion that it is not completely natural. Regardless of this ongoing debate, stevia is generally recognized as a natural sweetener rather than an artificial sweetener.
Where Does Stevia Come From
Unlike most sugar substitutes out there that are artificial, green leaf stevia comes 100% from nature and has zero calories. It is native to South America and has been used both as a sweetener and medicinally for centuries. The stevia plant is part of the Asteraceae family of plants, which is related to ragweed and the daisy.
The two primary compounds in stevia that give it its sweet taste are Rebaudioside A and Stevioside. Interestingly, stevioside is the compound that is responsible for many of stevias health benefits. While certain types of stevia are native to areas of the United States, especially Arizona, Texas and New Mexico, the Stevia rebaudiana species mainly grows in Brazil and Paraguay, where it has been used for centuries.
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Top 5 Best Keto Friendly Sweeteners
a year ago
The majority of people who follow the Ketogenic diet — or any low-carb diet — find that sugar cravings go away eventually. However, this process takes time and it may feel difficult for you to give up sweets right away.
Especially as a beginner on Keto, you are bound to crave sweets every so often. This is completely normal and shouldnt discourage you!
Luckily, theres a way to stay low carb while still satisfying your sugar cravings.
In this Keto Beginners Series, were going to talk about the best low-carb sweeteners to use on a low-carb diet, and which ones to avoid.
Side Effects Of Stevia
There are some potential side effects of stevia worth noting. Some people report mild GI distress when consuming stevia.
To minimize the chance of this side effect, and to maximize the benefits of stevia consumption, make sure you consume high-purity steviol glycoside extract.
The truth is, many products come with added sugar alcohols like maltodextrin or dextrose compounds that negate stevias benefits and can carry undesirable side effects.
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Are You New To Keto
Receive my Keto Quick Start email series to learn all about the Keto diet and kick start your keto journey!
Note that manufacturers often include sweeteners with a code instead of their name . To help you find what you are consuming, you can find the code for each of them below.
To go beyond on your keto journey, join Sweetashoney Members. Its free and youll get all the Keto Tools you need!
How Do I Convert Volumes From One Keto Sweetener To The Other
Its just maths! Converting sugar or another sweetener to any of the keto-friendly sweeteners is easy!
But instead of giving a complicated formula, weve built a converter. Use the button below and
Let us know in the comment section below if you would like other brands or sweeteners added to the list!
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Putting It All Together The Best And Worst Sweeteners For The Keto Diet
Just because you are on the keto diet doesnt mean you have to give up sweets completely. There are many low-carb sweeteners you can incorporate into your diet whenever you want a sweet treat.
The four sweeteners that we have found to be best for keto are stevia extract, monk fruit extract, and erythritol. Each one is safe, may help optimize different aspects of health in normal doses, and can be blended together for better flavor.
You can also find products that blend stevia, monk fruit extract, and/or erythritol together, so you dont have to figure out the ratios yourself. Just make sure you avoid any products that contain dextrose, maltodextrin, or isomaltooligosaccharides .
If there are any other ingredients you are not sure about, then look for some research on the product or the filler in question to confirm that it wont increase blood sugar or insulin levels. Swerves sweeteners, for example, have dubious ingredients , but the research that has been done on its products confirms that Swerve creates legitimately keto-friendly sweeteners .
Other low-carb sweetener options worth mentioning are xylitol, allulose, and tagatose. Each one can be used on keto, but it may be best to use them sparingly. All other sweeteners, from aspartame to honey, are best avoided unless they are proven to be safe, healthy, and keto-friendly under the contexts that you will be using it .
+ The food will always fit to your macros and cooking preferences!
Avoid High Fructose Corn Syrup
High fructose corn syrup is a sweetener thats highly processed and derived from corn. It became popular in the 70s when corn prices were low because of government subsidies. It contains simple sugar and fructose, which have been shown to have many negative health benefits.
Many studies have been done to compare HFCS and sugar, many of which show similar results. Theyre practically the same thing both very bad for us and should be avoided completely. Its been linked to obesity, type 2 diabetes, and heart disease.
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Downside To Low Carb Sweetener Extracts
The downside of sweetener extracts is that they can be difficult to measure accurately. However, with zero measurable carbs per serving, I find them to be the best for ketogenic diets.
Because they are hard to measure and they lack volume, pure extract sweeteners dont work that well for baking. So I recommend using stevia and/or monk fruit blended with erythritol when a bulk sweetener is needed.
So What Should You Do
Use moderation. Check your own blood sugar, especially if you’re diabetic, and make sure a particular sweetener isn’t affecting you unfavorably.
So don’t sweat it too much–unless you’re guzzling a lot of these sweeteners. In which case stop it!
And remember that almost ALL these sweeteners are still better for you than sugar.
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Diet Soft Drinks On Keto
Can you drink diet soft drinks on a keto diet? We recommend you avoid them if possible. Drink water, sparkling water, tea, or coffee instead.
As noted at the start of this guide, regular consumption of sweets, even with no calories, can potentially maintain cravings for sweet tastes.
Whats more, a 2016 study found that most studies showing a favorable or neutral relationship between sugar-sweetened beverages and weight were funded by industry and full of conflict of interest, research bias and unreproduced findings.50
If you must drink diet sodas, though, you will likely still stay in ketosis. Regular soda, sweetened with sugar or high fructose corn syrup, on the other hand, will likely kick you right out of ketosis. Do not consume.
What Is Monk Fruit
- Monk fruit is an excellent sugar substitute for keto, paleo, and other low carb baking recipes
- Monk fruit is 200 times sweeter than sugar, so requires very little in cooking
- Monk fruit is no carb and does not spike insulin
- Monk fruit is generally free of side effects
- Theres some suggestion that monk fruit may have anti-inflammatory benefits
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The 4 Best Sweeteners On A Keto Low Carb Diet
The Keto Diet requires reducing the number of carbs consumed every day, in order to keep the body in ketosis. Ketosis is a state where the lack of carbohydrates in the bloodstream forces the body to transform its stored fat into energy.
As a result, its absolutely critical to reducing the carbohydrate intake to about 15g to 30g of net carbs per day. And therefore there is a need to find alternative ingredients to sweeten the food to keep the sweet taste we know and love.
But what are the different sweeteners? What are the best keto sweeteners? What are the other health effects of these sweeteners? Can I swap a sweetener for another one? How do I convert volumes from one sweetener to the other?
Read on, and well tell you what you need to know about the best keto-friendly sweeteners.
Does Stevia Break A Fast
This is controversial topic. Stevia breaking a fast depends on what type of fast you are doing. Are you doing a water fast? Dry fast? Intermittent fasting?
Why are you fasting? To reduce caloric intake or for gut health?
If youre just doing intermittent fasting or IF, stevia shouldnt break your fast. Because of the low carbohydrate content of stevia, it does not spike blood sugar, thus it does not provoke an insulin response, and will not interrupt a fast.
If youre doing a water fast or dry fast on the other hand, stevia would break a fast.
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Does Stevia Raise Blood Sugar
Since stevia sweeteners contain virtually zero calories and carbohydrates, they have no effect on blood sugar or insulin levels. This can be a game changer for individuals who struggle with diabetes.
Using stevia or other carb-free/low carb sweeteners to replace sugar can help diabetics enjoy sweet foods while keeping their blood sugar in check.
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Stevia In Coffee: Conclusion
So, where does that leave us with putting stevia in with bulletproof coffee?
Or a keto coffee where you are mixing fats with the sweetener?
Yeah, Im going to say its bad. Just based on our results.
Of course, I know that were going to get a lot of upset comments from people.
So this wont be a popular video.
I mean, test it yourself and see what works for you. We referred to two different people with different metabolisms and male and female.
For me, I would not use it.
Well, and for me, it didnt taste good, but could it also have blunted my ability to produce ketones? It was pretty inconclusive for me as well.
So there you go. Those are our results that we got with stevia.
Dont shoot the messenger.
It ruined our coffee too.
All right. I hope that helps give you some insights.
Thanks for watching, and we will be back with some definitive tests on a bunch of different sweeteners for you.
If you would like to see the results of some of our past tests, you can check them out here:
Is Yacon Syrup Keto Friendly
A 2009 study actually found yacon syrup contributed to weight loss in obese patients with insulin resistance. This was due to the yacon plants high concentration of fructooligosaccharides.
Be aware that Yacon Syrup should not be used for high heat dishes as the fructooligosaccharides break down past boiling point.
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Is Erythritol Keto Friendly
Erythritol is a keto-friendly sweetener that we use liberally in our recipes particularly in our low-carb desserts that require a crumbly consistency.
While we can tell slight variances in the taste of desserts with erythritol vs. sugar, we cannot tell which is the sugar dessert or the erythritol one. Just that there is a slight difference.
One point to note is that erythritol is not hygroscopic .
For this reason when making recipes that require a moist texture we use a blend of erythritol and stevia such as Natvia .
If there were one contender as the best sugar substitute for baking cookies or crackers, and we could only choose one. It would be Erythritol.
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Sweeteners On The Ketogenic Diet: Is Stevia Keto
While cane sugar is a no-go for the ketogenic diet, there are plenty of sugar alternatives that make their way into keto recipes.What Is Stevia?Stevia is not an artificial sweetener.Stevia gains its sweetness from 11 types of steviol glycosides.These compounds give stevia its unique sweetness as well as the associated health benefits.We know stevia is natural, we know its sweet, but is it healthy?Stevia:.Helps manage blood sugar levels.Is Stevia Keto-Friendly?Stevia can be safely consumed on the keto diet because it wont kick you out of ketosis.Avoid any stevia products that contain fillers, artificial flavors, added sugar, or sugar alcohol.Using Stevia to Sweeten Your Desserts.Do you use stevia? .
High Fructose Corn Syrup
Though often considered natural, high fructose corn syrup is not good for anyone on a low carb or keto diet. It is one of the worst sweeteners you could use. It has 14.4 grams of carbohydrates and 53 calories in a tablespoon. So, if you have even a little bit, it would be hard to maintain ketosis. High fructose corn syrup is also linked to a number of diseases, such as diabetes, heart disease, and obesity. This is most definitely not ket-friendly!
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How An Antibiotic Led To My Elimination Of Sugar
In September of 2015, I got a UTI that wouldnt go away, despite my most valiant, natural efforts. Some severe pain, a high fever, and a late-night trip to the ER ended with a prescription for the antibiotic Ciprofloxacin.
This antibiotic is in the very harmful class of drugs known as fluoroquinolones the kind meant for serious bacterial infections, like bacterial meningitis and anthrax NOT a routine UTI.
Cipro quickly took its toll on my gut health.
Within 4 days of finishing the prescription, I had an itchy armpit rash that quickly spread . A month later, I was hit with a vaginal yeast infection. Then, I had the flu. I just kept getting sick, I was drained of energy, anxiety and brain fog were through the roof.
Unfortunately, Cipro caused systemic candidiasis by wiping out all my beneficial gut bacteria.
Therefore, to heal, I eliminated whole sweeteners, adopted a temporary low-carb diet, and took some strategic herbs and supplements to kill the candida infection.
You cant work that hard to clear up a gut infection and then go right back to eating the sugars that feed harmful gut pathogens.
Im much happier and healthier, too! Though my gut remains healthy, Ive decided its just not worth the risk to return to eating whole sweeteners or sugar in any form.