Best and Worst Keto Sweeteners

Best and Worst Keto Sweeteners

September 3, 2019 100 By Jose Scott


as you probably know by now one of the
main pillars of a ketogenic diet is avoiding nearly all sugars and carbs
keeping our carb macro super low is what allows our bodies to trigger ketosis and
start rapidly burning fat as an energy source but for those who are new to a
low-carb diet fighting sugar cravings is one of the trickiest parts of the
journey after all the standard American diet is loaded with carbs and sugars
from fruit and granola at breakfast to soda at lunch to ice cream after dinner
overcoming that sugar craving is possible it just takes a few weeks of
commitment it’s especially important during the beginning to avoid sugars and
sweets as giving in can only fuel your cravings further but even after you come
out on the other side of sugar cravings you might still experience the urge for
something sweet from time to time thanks to a handful of ketogenic friendly
sweeteners there are ways to create tasty treats for yourself to enjoy on
special occasions first let’s look at the different kinds of sweeteners which
generally fall into a few different classifications there are natural
sweeteners often derived from plants sugar alcohols and synthetic or
artificial sweeteners each kind of sweetener usually contains some level of
carbs calories and the ability to affect your blood sugar levels on the ruled me
blog post titled the best and worst low carb sweeteners you’ll find a chart that
breaks down all this info including each sweeteners GI number an important bit of
data GI refers to glycemic index a way to measure how much foods raise your
blood sugar we urge you to use sweeteners with the lowest GI though many on
keto find the best success flavor-wise with the blend when it comes to keto
friendly sweeteners we prefer to stick with stevia and erythritol or a blend of
the two both are naturally occurring
don’t cause blood sugar or insulin spikes and have a nice flavor though
some people complain of an aftertaste from using stevia or erythritol on
their own when combined each one seems to cancel out the aftertaste of the
other both only contain 5 calories per 100 gram serving and both have a 0 GI
number stevia comes from an herb that is commonly known as the sugar leaf the
extract is nutrient free and because of its sweet flavor without the detrimental
effects of sugar it has become pretty popular over the past few years
you can find it in liquid or crystallized form in many supermarkets
and natural food stores in some studies stevia has been shown to slightly reduce
blood pressure and lower blood glucose and insulin levels in diabetics and has
had great results in animal testing for anti-inflammatory purposes we generally
recommend purchasing liquid stevia which is raw powdered stevia mixed with a
solution that keeps a pure powdered stevia is often mixed with other
sweeteners that can contain hidden carbs erythritol is a sugar alcohol found
in fruits and vegetables and the commercial varieties are usually
extracted from corn it’s an appropriate sweetener for a keto diet because it
doesn’t affect blood sugar or insulin levels and contains very few calories
xylitol is a sugar alcohol that is not nutrient-dense taste similar to sugar
and has been found to aid with dental health
however it’s closely tied to stomach discomfort and lethal for dogs Allulose
is a natural low calorie sweetener made up of simple sugars that are entirely
excreted from the body without being metabolized at all it’s important to
know that the long-term effects of allulose on the microbiome are not yet
known but currently the FDA states that it is generally recognized as safe with
any sweetener product labeled low or no carb it’s still important to look at the
ingredients on the packaging your goal is to
purchase the purest sweetener and avoid products that contain fillers like maltodextran dextrose and poly dextrose which can spike blood sugar and sometimes
contain unnecessary carbs many products that claim to be sugar-free have
ingredients that don’t technically constitute a sugar but still have a
large glycemic index such as malitol because of current food labeling laws in
the United States a lot of products are permitted to calculate these out of the
net carb counts and can really add up as secret carbs typical sugars especially
high fructose corn syrup white sugar coconut sugar fruit juice maple syrup
honey and agave should all be avoided they all contain extremely high levels
of carbohydrates and high GI numbers and spike the blood levels in insulin just
one tablespoon of honey contains 17 grams of carbs over half of your daily
allotment find the best alternative keto friendly sweetener for your taste and
turn to it instead when you want to make or bake a treat you don’t have to give
up desserts like ice cream brownies pudding muffins and cookies if you have
the right tools on hand to help keep the carbs at a minimum for more info on keto
ingredients delicious recipes encouraging testimonials and more
explore ruled.me your resource for following a ketogenic diet