Succeed on Keto with Artificial Sweeteners!
By Tom Seest
At BestKetoNews, we save you time and resources by curating relevant information and news about the keto / ketogenic diet.
Not every keto dieter needs non-caloric sweeteners as a part of their keto diet plan, as some may actually encourage sugar cravings and hinder weight loss. When selecting non-caloric sweeteners, it’s essential that they be used wisely if choosing smartly is to be achieved.
On the keto diet, there are several safe, low-carb sweeteners to choose from, such as stevia, sucralose, and monk fruit extract.
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Are artificial sweeteners part of my keto diet? – the short answer is that various sweeteners can be included in a keto diet and that some have even been proven to aid weight loss.
Some popular low-glycemic sweeteners include erythritol, sucralose, and xylitol – though these sweeteners do not fall under the zero-carb category, they offer a low glycemic index that does not cause sudden spikes in blood sugar when used responsibly.
Erythritol is one of the go-to sweeteners on a keto diet due to its affordability and sweetness. Plus, its effects last longer!
However, it has been linked to increased risks for heart attacks and strokes as well as potential health hazards for those with diabetes – so it would be wiser to avoid it as much as possible.
Stevia is another natural sweetener commonly utilized on a keto diet. This plant-based sweetener can be found in products like ice cream and chocolate bars.
Powdered Splenda can be found in powder form and mixed with other sweeteners to make dosing simpler and tastier. Used sparingly on a keto diet, this sweetener does not cause sudden surges in blood sugar levels.
Sucralose has been used since the 1980s as a synthetic sweetener and can be found in certain foods and beverages. For those on a keto diet, Sucralose offers low net carb counts while remaining safe to consume in smaller doses.
Research suggests it may be safe for use on a keto diet; however, its effect on blood glucose levels or insulin resistance remains unknown at this point in time. Therefore, consumption of this type of diet should be done so sparingly to minimize risks.
Ketosis refers to a state in which your body uses fat instead of carbohydrates for fuel, making ketosis a highly popular way of losing weight and improving health.
Vegetables are an integral component of the keto diet. Packed full of fiber and low in carbohydrates, vegetables offer a nutritious choice that allows keto dieters to decrease carb consumption without compromising health and wellness.
Are You New to Keto Dieting? Understanding Your Options If you are just getting started on keto, it can be daunting to determine the appropriate vegetables. Below, we take a look at the most commonly consumed produce with their respective net carb counts:
Green leafy vegetables such as kale and spinach make an excellent addition to a keto diet, thanks to their low caloric count, rich vitamins, minerals, antioxidants, and anti-inflammatories that all work to keep blood sugar balanced.
Bell peppers make an excellent keto food choice because they naturally contain low levels of carbs while providing plenty of vitamin C and potassium, both known for promoting heart health.
Cruciferous vegetables are excellent sources of folate and fiber, helping fight inflammation while simultaneously having a low glycemic index score, so they won’t increase your blood sugar as quickly.
Mushrooms make an excellent keto food option as they’re low in calories, fats, and carbs while being an excellent source of dietary fiber, potassium, magnesium, zinc, and folate.
Other sweeteners available that can help support a keto diet include stevia, monk fruit, and erythritol. While these products may not be appropriate for everyone, they can help lower carb and caloric intake while on keto.
What Do Artificial Sweeteners Signify for Keto Dieters? While artificial sweeteners may offer health benefits, certain kinds of artificial sweeteners have been linked to weight gain and other problems. To stay on the safe side and avoid their potential hazards altogether, try following a diet free from sugar and carbohydrates altogether.
Sweeteners commonly used on keto diets consist of both natural and artificial ingredients, including honey, maple syrup, cane sugar, brown rice syrup, agave nectar, stevia, and other unprocessed sugars. All of these sweeteners may increase blood sugar levels and insulin resistance – rendering them unsuitable choices.
If you do choose an artificial sweetener, a good option would be one without added caloric or sugar content. These come in different flavors to satisfy cravings more effectively than more caloric options.
Erythritol is an ideal sugar-free sweetener that tastes similar to sugar but without all of its associated calories or carbs, and it is less likely to cause digestive upset.
Monk fruit extract is an all-natural sweetener with zero calories or carbohydrates that won’t affect blood sugar levels. You’ll often find this treat either in granulated form or liquid drops.
Stevia is a natural sugar alternative sourced from South American plants. Many people turn to Stevia when trying to cut back on sugar and carb intake while meeting weight loss goals.
Maltodextrin, coconut sugar, and honey are also low-carb sweeteners that may provide an alternative to artificial sweeteners, although their high-carb count should be avoided on keto.
Finding the ideal sweeteners for your keto diet can be challenging, but with some research and effort, you will be able to discover which are most suitable. Sweeteners should be consumed in moderation to limit overall carb consumption and help prevent cravings for sweets.
Artificial sweeteners often create confusion for those on a keto diet. While artificial sweeteners may help those struggling to lose weight, as far as possible, they should be avoided.
Sugar, consisting of 50% glucose and 50% fructose, is made up entirely of carbohydrates and can have adverse effects on blood sugar levels, weight gain, and insulin response when eaten in large quantities. Thankfully, there are various low-carb and keto-friendly sweeteners available that may provide relief.
At the forefront of keto-friendly sweeteners are erythritol, stevia, and monk fruit extract – three popular choices that don’t negatively impact blood sugar or insulin levels. Erythritol boasts no calories and zero impact on insulin levels, whereas stevia and monk fruit extract may have minimal or no effects.
As well as sweeteners, low-carb cooking oils such as extra virgin olive oil, coconut oil, and avocado oil make excellent additions to the keto diet. Other high-oleic vegetable oils, such as sunflower or canola oil, also fit the bill nicely.
Be careful when selecting oils free of industrial seed oils such as soybean and corn; these highly processed oils may release potentially hazardous chemicals when heated, potentially endangering both air quality and food consumption.
There are various keto-friendly sweeteners on the market, including granulated blends with erythritol or stevia, liquid drops with pure stevia or monk fruit extract, and pure liquid drops containing either of these substances. Some popular brands are Swerve and Trader Joe’s Keto Sugar Blend; be sure to carefully read ingredient lists and look for sweeteners that only contain erythritol, erythritol-stevia blends, or combinations containing both substances.
Artificial sweeteners are low-calorie, zero-carb sweeteners made artificially that do not occur naturally. While artificial sweeteners may be suitable for keto dieters trying to cut back on sugar consumption, their use should be managed carefully.
Some keto-friendly sweeteners come from natural sources, like monk fruit and stevia; other sweeteners are manufactured commercially and sold on shelves.
Erythritol and maltodextrin are popular ingredients found in sugar-free products, but both can lead to digestive issues in some individuals. If this is the case for you, start slowly until finding an amount that suits you – this may take several tries before finding what works.
Xylitol and sorbitol are other keto-friendly sweeteners that may cause gas, bloating, and cramping in some people. Furthermore, these may contribute to your daily carb count without showing up on your nutrition facts label, so be sure to carefully read ingredient lists when purchasing these products.
Sweeteners may also be combined with other ingredients to add bulk, reduce sweetness levels, or mimic sugar’s properties; unfortunately, such additives may increase blood sugar and insulin levels – something not recommended on a keto diet plan.
Avoid these issues by choosing pure stevia or sucralose as your sweetener of choice, which will provide maximum sweetness with minimum calories and carbs. Avoid maltodextrin or dextrose, which adds unwanted carbs that increase net carbs – these make weight loss harder! Always read labels and buy quality sweeteners that have been researched extensively over time.
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