Diets low in carbohydrates like the Atkins or Paleo diets are often called “keto” diets. This is because the goal of these diets is to burn fat rather than carbohydrates, a state known as ketosis. We’re here to help you find the best keto-friendly sweetener to use instead of sugar.
One of the challenges of staying on a keto diet is having to give up desserts, soda or even sugar in coffee. On many of these diets, you can still have a bit of carbohydrates, so it becomes a matter of choosing which sugars are most important.
However, you can also use alternative sweeteners so that you can have the treats that you enjoy and stay in ketosis. A lot of people think that ketosis is a magical state that causes you to lose more weight, but the core benefit of keto diets is that they reduce your appetite so you eat less food.
When choosing a sweetener to use during a keto diet, the core thing to look for is a sweetener that doesn’t trigger an insulin response that makes you crave carbs. Here are 5 to choose from:
1. Sucralose
Sucralose has become the most popular artificial sweetener in the last few years. You can find it in many of the zero calorie sodas or sold under the brand name Splenda.
The reason that Sucralose has become so popular is that it doesn’t have the bitter aftertaste found in many of the other keto-friendly sweeteners. However, many people would prefer a natural sweetener because of health concerns about long-term consumption of artificial sweeteners.
2. Stevia
The most common natural keto-friendly sweetener on the block is Stevia. It comes from the leaves of the Stevia rebaudiana plant and can be bought in powdered form and substituted for sugar in recipes.
The downside of Stevia is that is has a bitter aftertaste much like many of the artificial sweeteners. It’s still a good choice if you’re looking for a natural option, but not everyone can get used to the taste.
3. Monkfruit
Monkfruit is a natural sweetener that comes from the mountains of southern China. It’s called monkfruit because it was originally grown by Buddhist monks, but in China it’s name is lou han guo.
This is another natural sweetener and becoming popular very quickly. This is because it’s a natural option and has less of an aftertaste than stevia. In addition, you can find monkfruit blended with other sweeteners like erythritol or xylitol that eliminate the aftertaste.
A blend of monkfruit with a little erythritol is what we use in Shaka Cola to provide a naturally-sweetened drink without the aftertaste.
4. Erythritol
Erythritol is another keto-friendly sweetener that is natural. It’s technically an alcohol sugar, but it contains no alcohol and basically zero calories.
While Erythritol has no aftertaste, it should be used in small amounts. In large portions, it can cause stomach upset. Some people use it for chocolate or other foods, but it’s most popular for blending with monkfruit or stevia to get rid of the aftertaste.
5. Xylitol
Xylitol is similar to Erythritol in that it has little to no aftertaste, but can cause stomach upset in large doses. It is most commonly used in gum or mints.
The good news is that means that you can chew gum or have a mint without worrying that it’s going to make you crave sugar, but Xylitol is not generally used as a sweetener for baking, coffee or sodas.
Keto-friendly sweetener wrap-Up
As you can see, there are a number of options to consider when choosing a keto-friendly sweetener. You have natural and artificial options, aftertaste and there are a number of sweeteners available that blend these different options.
We are (obviously) big fans of a monkfruit blend. Give Shaka Cola a try and see what you think!