If you’ve ever tried the keto diet, you’ll know that sugar is a big no. That’s because in order to maintain a state of ketosis, you need to drastically reduce carbohydrates, which essentially means eliminating sugars. So what do you do when you have cravings for something sweet?
The first thing that comes to mind is fruit.
Fruit is packed full of vitamins and minerals and has many healthy properties. Unfortunately, many fruits also contains quite a bit of sugar, so can only be consumed in moderation while on keto (think small quantities of lower carb fruits, like berries).
So how do you satisfy those cravings when you feel the need to sweeten up your diet…?
Table of contents
…Let’s talk about natural sweeteners.
Natural sweeteners can generally be divided into 2 categories; those that contain sugar and those that don’t, the latter of which are most relevant for the keto diet.
Low-calorie sweeteners are non-nutritive products that provide a sweet flavour but at zero (or greatly reduced) sugar.
These can be added to a range of foods and drinks, in order to sweeten the taste without the caloric increase accompanied by sugar.
Many sweeteners are artificially synthesised and used to sweeten beverages such as Diet Coke and Pepsi max, which contain no sugar but still taste sweet. But whats the difference between the sweeteners in these beverages and natural sweeteners?
More importantly, what are natural sweeteners and how can they be used on the keto diet?
What are natural sweeteners?
Natural sweeteners are substances that can be derived from natural sources
Natural sweeteners are substances that can be derived from natural sources e.g. plants and fruits, and provide a sweet taste to food and beverages. The biggest distinction between different types of natural sweeteners are those which contain sugar and those that provide sweetness without adding calories.
These sweeteners can be composed of various types of molecules, including simple sugars, sugar alcohols, and non-caloric carbohydrates and protein. Some popular natural sweeteners that contain sugar include honey and agave nectar, whereas monk fruit extract and erythritol are examples of zero-calorie natural sweeteners[1].
Low calorie natural sweeteners like stevia are often used in the ketogenic diet because they have negligible calories and tend not to raise blood sugar levels.
For example, stevia is derived from the leaves of the stevia plant and contains compounds called steviol glycosides that provide sweetness[1].
Other low-calorie sweeteners that are also derived from plants include monk fruit extract, which contains a natural sweetening molecules called mogrosides, and erythritol, which is a sugar alcohol[1].
Not all sweeteners are created equal
Not all natural sweeteners are created equal when it comes to their impact on the keto diet. For example, honey and agave nectar are both natural sweeteners but are high in fructose and can cause blood sugar spikes, leading to increased insulin secretion[2].
These sweeteners should be significantly limited on a ketogenic diet to avoid interfering with ketosis[1].
Natural sweeteners differ from artificial sweeteners
Natural sweeteners differ from artificial sweeteners in that they are derived from natural sources, while artificial sweeteners are synthesised chemically.
Artificial sweeteners like aspartame and sucralose are often used as low-calorie alternatives to sugar in many processed foods and beverages. However, they have been the subject of some controversy regarding their potential health effects[2].
>Read more on our guide about artificial sweeteners.
So now that we have a general understanding of natural sweeteners, and how they differ from artificial sweeteners, let’s dive in and take a look at each of these natural sweeteners in more detail.
High-sugar natural sweeteners
High-sugar natural sweeteners are sweet-tasting molecules that are produced by nature, but contain high amounts of sugar.
Compared to table sugar, these sweeteners often have beneficial properties, including antioxidant effects. However, the high-sugar nature of these sweeteners generally preclude their inclusion in the keto diet.
Examples include honey, maple syrup and agave nectar.
Honey
– Glycemic index: 58-83
– Sweetness score relative to sucrose: 1.2-1.5x
– Calories per serving: 58 per serving (20g)
– Keto compatible: No
Honey is a natural sweetener that has been used by humans for thousands of years.
It is a complex mixture of sugars, water, and various other compounds that give it a distinct flavour and aroma[3]. The predominant sugars in honey are fructose and glucose, which are also found in table sugar, but in different proportions.
Honey is also rich in antioxidants and contains trace amounts of vitamins and minerals, making it a healthier alternative to refined sugar[3].
Different honey is composed of different molecules
Honey is composed of a variety of different types of molecules, including simple sugars, amino acids, organic acids, and flavonoids.
The exact composition of honey varies depending on the type of flower from which the nectar was collected, as well as factors such as climate, soil, and beekeeping practices. This variability gives each type of honey its unique flavour and colour[3].
Interestingly, in addition to bountiful vitamins and minerals, honey contains low levels of a number of volatile organic compounds. These include aldehydes, alcohols, hydrocarbons as well as ketones[4].
Honey may improve glycemic control
There is some research showing the beneficial effects of honey for glycemic control in diabetic rats[5].
In a study in which diabetic rats were given honey combined with anti-diabetic drugs, it lead to decreases in levels of serum glucose. Surprisingly, even though anti-diabetic drugs alone lead to reductions in glucose, their combination with honey resulted in much lower blood glucose levels, indicating overall improved glycemic control[6].
It should however be mentioned that honey alone did lead to increases in insulin, which would mean that it is generally unsuitable for a keto diet.
Honey is often touted as a natural sweetener and healthy replacement for sugar in a variety of recipes.
While honey is a better option than refined sugar due to its antioxidant content and vitamin composition, it is still high in calories and can cause blood sugar spikes, making it less suitable for individuals on a keto diet.
Maple syrup
– Glycemic index: 54 (average)
– Sweetness score relative to sucrose: 1.25 x
– Calories per serving: 52 per tablespoon (20g)
– Keto compatible: No
Maple syrup naturally occurs from maple tree sap
Maple syrup is a natural sweetener made from the sap of maple trees. The sap is collected and boiled down to produce the thick syrup, which is then filtered to remove impurities[7]. The syrup is a popular alternative to processed sugars, as it is less refined and naturally contains vitamins, minerals and antioxidants[7][8].
Maple syrup is nutritive, which means it contains calories. It is composed of a number of sugars, including sucrose, glucose, and fructose. In general, maple syrup has a lower glycemic index than table sugar, but the exact level varies depending on the specific type of maple syrup[8].
The process of producing maple syrup has a long history, and dates back to the indigenous people of North America[9]. This was later adopted by European settlers and maple syrup has since become a popular commodity in Canada and the United States[9].
Maple syrup is commonly used as a topping for pancakes, waffles, and oatmeal, and is also used in baking and cooking.
Maple syrup contains a significant amount of sugar
While maple syrup is a natural sweetener, it still contains a significant amount of sugar and should be generally eliminated for those following a ketogenic diet.
One tablespoon of maple syrup contains around 13 grams of carbohydrates, which can add up quickly[8].
However, some sources suggest that the minerals and antioxidants found in maple syrup may offer health benefits, including reducing inflammation and improving heart health[7][8].
When following a keto diet however, it is better to acquire these beneficial micronutrients and minerals from low carb vegetables and through supplementation.
There are many variations of maple syrup, containing different micronutrients.
There are a number of variations of maple syrups, with each type having differences in composition and taste. The grading system for maple syrup varies by country, but in general, the darker syrups have stronger flavours and contain a greater quantity of minerals[10].
For example, in the United States, Grade A dark amber syrup is considered to have the most robust flavour and the highest mineral content[7][10].
Agave nectar
– Glycemic index: 10-19 (depending on type)
– Sweetness score relative to sucrose: 1.4-1.5 x
– Calories per serving: 62 calories per serving (20g)
– Keto compatible: No
Agave is derived from a natural sweetener and is sweeter than table sugar
Agave nectar is a natural sweetener derived from the agave plant, primarily grown in Mexico[11]. There are a number of different agave plants (e.g. Agave tequilana (blue agave) and Agave salmiana)., each of which varies in its composition of sugars.
The sweetness of agave nectar comes from its high fructose content, which can varies depending on specific types, but tends to range from 50% – 80% of the sugar content[11].
Agave nectar also contains special compounds called agavins, which are classed as prebiotics, and could therefore be beneficial to gut health[11].
Agave syrup is often thought of a better alternative to sugar due to its lower GI
Given its ‘natural status’ and the fact that it has a lower glycemic index, agave nectar is often thought of as a healthier alternative to sugar[12].
However, the ‘natural’ status of agave nectar is debatable, as the plant generally has to undergo a number of steps to produce a highly processed nectar.
Agave nectar also contains high amounts of sugar, the majority of which is fructose. In fact, some studies suggest that due to its high fructose content, agave nectar may have negative health effects similar to those of high-fructose corn syrup[11][12].
Vegan and raw food diets often promote the use of agave
Agave nectar is often used in vegan and raw food diets, as it is plant-based and often considered to be minimally processed.
However, as mentioned, some brands of agave nectar undergo extensive processing, which can involve the use of chemicals and high heat, and can result in a product that is more similar to high fructose corn syrup than a natural sweetener[11].
Although it may be a potential alternative for some people, high sugar content of agave nectar means it is generally unsuitable on the keto diet.
High sugar sweeteners are unsuitable for a keto diet
High-sugar natural sweeteners can be better options for some individuals on a moderate diet. However, due to the carb-restricted nature of the keto diet, these sweeteners should be avoided.
Regular consumption of honey, maple syrup or agave nectar will led to additional sugar intake, resulting in reduced ketosis. Instead, the focus should be on low-calorie natural sweeteners, which are naturally much lower in sugars.
Low-calorie natural sweeteners
Low-calorie natural sweeteners are derived from natural sources, and contain zero (or close to zero) sugars.
This makes them an excellent alternative to sugar for those looking to lose weight or adopt a low carb diet[1].
Different low-calorie sweeteners have slightly different tastes and textures, as well as sweetness profiles.
Some natural sweeteners build more slowly but last longer than sugar, and different sweeteners can range from 50 – 3000 times as sweet as sucrose.
Artificial sweeteners are similar in that they can contain no sugar, and have a broad range of different sweetnesses.
Stevia
– Glycemic index: 0
– Sweetness score relative to sucrose: 200-400 x
– Calories per serving: 62 calories per serving (20g)
– Keto compatible: Yes
Stevia is a natural sweetener derived from the leaves of the plant Stevia rebaudiana
Stevia is approximately 200-400 times sweeter than sugar, and has become increasingly popular in recent years as a sugar substitute, due to its zero-calorie content and low glycemic index[13][14].
As it does not raise blood sugar levels, stevia is keto-friendly, making it an ideal option for the ketogenic diet.
Steviol glycosides are compounds that give stevia its sweet taste
The sweetness of stevia comes from a group of compounds called steviol glycosides, which are composed of a steviol molecule and a glucose molecule[15]. These glycosides are responsible for the sweet taste of the stevia plant and are extracted to produce the sweetener that we know as stevia[15].
Stevia is essentially calorie-free because they steviol glycosides are not metabolised in the body, resulting in a sweet taste, without any nutritive component[15].
This sweetness profile is different from sugar, as it builds more gradually, and lasts longer. In addition, stevia is also heat-stable, making it a popular sweetener in not only beverages, but suitable for use in baking and cooking.
Further, research has suggested that stevia may have potential health benefits, including anti-inflammatory and antioxidant properties, as well as potential benefits for blood sugar and blood pressure regulation[16].
Stevia is essentially calorie-free and compatible with Keto
In terms of calorie content, stevia is essentially calorie-free, with negligible amounts of carbohydrates[13]. This makes it an ideal choice for those looking to reduce their calorie intake and maintain a healthy weight, while on Keto.
Monk fruit
– Glycemic index: 0
– Sweetness score relative to sucrose: 150-200 x
– Calories per serving: ~0
– Keto compatible: Yes
Monk fruit is a natural sweetener that has been used in traditional chinese medicine
Monk fruit, also known as luohan guo, is a natural sweetener that is extracted from the monk fruit plant. It has been used in traditional Chinese medicine for centuries and has gained recent popularity as a low-calorie sweetener alternative[17].
The monk fruit sweetener is around 150 to 200 times sweeter than sugar, making it one of the sweetest natural sweeteners available[17]. As it is essentially calorie-free, monk fruit has gained traction with health conscious consumers trying to lose weight or maintain a healthy lifestyle.
In addition, it has a very low glycemic index, which means it does not cause a significant increase in blood sugar levels, and is therefore an ideal sweetener for people on a keto diet[17].
Monk fruit provides health benefits, such as antioxidant activity
In addition to its sweetening properties, monk fruit has been shown to have potential health benefits. Mogrosides are the compounds within monk fruit that give it its sweetness, but also have antioxidant, anti-inflammatory and anti-cancer properties[18][19].
Due to this fact, monk fruit has historically been used as a Chinese medicine, often used for sore throats and upper respiratory infections.
The mogrosides in monk fruit have also been shown to have a positive impact on insulin secretion and glucose metabolism, making it an attractive alternative to traditional sweeteners for people with diabetes or metabolic disorders[20].
Thaumatin
– Glycemic index: ?
– Sweetness score relative to sucrose: 2000-3000 x
– Calories per serving: ~0
– Keto compatible: Yes
Thaumatin is a natural sweetener that is 2000-3000 x sweeter than sucrose
Thaumatin is a natural sweetener derived from the katemfe fruit, from Thaumatococcus daniellii, a plant native to West Africa. It has been used as a sweetener in various food products, including desserts, beverages, and confectionery, due to its intense sweetening properties[21].
Interestingly, although many times sweeter than sugar, the sweetness of thaumatin builds gradually, and it is commonly used as a flavour-modifying ingredient rather than a standalone sweetener[21].
Thaumatin is a sweet protein, composed of amino acids
The sweetening agent in thaumatin is a protein consisting of a single polypeptide chain of 207 amino acids. The protein’s structure is unique and highly complex, with the sweet taste being attributed to its interaction with TAS1R3 receptor[21].
Unlike other natural sweeteners, thaumatin does not have an aftertaste or bitter taste, making it an attractive alternative for food and beverage manufacturers[21].
When it comes to the keto diet, thaumatin is considered to be keto-compatible, as it is a natural sweetener with essentially zero calories, and does not contain any carbohydrates that could affect ketosis. Even so, it is recommended to consume thaumatin, or any sweetener, in moderation for the best results.
Monellin
– Glycemic index: ?
– Sweetness score relative to sucrose: 1500-2000 x
– Calories per serving: ~0
– Keto compatible: Yes
Monellin is a naturally occurring sweetener approximately 1500-2000 x sweeter than sucrose
Monellin is a naturally occurring sweet protein, occurring in the fruit of the West African plant, Dioscoreophyllum cumminsii. It is approximately 1500-2000 times sweeter than sucrose on a weight basis and is used as a low-calorie sweetener[22].
It is not well-known compared to other sweeteners and is not widely used in the food industry due to it having no legal status in the USA or EU, although is approved as a food additive in Japan[23].
Monellin is composed of 2 amino acid chains, together containing 94 amino acids
The structure of monellin is unique among sweet proteins, consisting of a total of 94 amino acid residues in 2 different chains; An A chain of 44 amino acid residues and the B chain of 50 residues.
Given that neither chain is sweet individually, it has been suggested that the 3D conformation of the combined chains results in the sweet taste[23].
Due to its polypeptide structure, monellin is more susceptible to certain conditions. At high temperatures, monellin is denatured and loses its structural integrity. This means at temperatures above approximately 50C, monellin loses its shape and therefore no longer provides a sweet taste.
In addition, monellin is greatly impacted by extremes of pH, and is rendered tasteless at pH’s below 2 or above 9. As a result, monellin is not appropriate for use in baked and fried goods, or environments in which is could be exposed to pH extremes[23].
Glycyrrhizin
– Glycemic index: ?
– Sweetness score relative to sucrose: 50-150 x
– Calories per serving: ~0
– Keto compatible: Yes
Glycyrrhizin is a natural sweetener that is derived from the root of the liquorice plant
Glycyrrhizin, also called glycyrrhizinic acid, is a natural sweetener approximately 50-150 times sweeter than sucrose, meaning only a small amount is needed to achieve the desired level of sweetness.
The sweetness is derived from saponins, which are compounds found in oats and many legumes, and give glycyrrhizin its sweet properties[24].
In addition to its sweet properties, glycyrrhizin has a number of health benefits, including anti-ulcer and anti-viral effects. As a result, it is commonly used as an anti-allergy medication in Japan[24].
Compared to other natural sweeteners, glycyrrhizin has a unique taste profile that is often described as having a distinct liquorice-like flavour. The unique qualities and sweetness of glycyrrhizin makes it a somewhat popular choice for use in food and beverage products[24].
Due to its negligable sugar, glycyrrhizin is suitable for the keto diet
Glycyrrhizin can be incorporated as part of a healthy keto diet but it is important to avoid excessive intake. A notable adverse effect of glycyrrhizin consumption is low potassium levels, which can increase blood pressure and in rare cases, be fatal.
There was a notable tragic case in which a construction worker, with no history of heart problems, died of a cardiac arrest after consuming 2 bags of liquorice a day for 3 weeks. Tests conducted concluded that the high consumption of glycyrrhizin led to dangerously low potassium levels which subsequently resulted in a cardiac arrest.
Sugar alcohols
Common natural sugar alcohols include xylitol and erythritol, which can be used as a sugar-substitute
Sugar alcohols, also known as polyols, are a group of low-calorie sweeteners commonly used as sugar substitutes in various food products. They are widely used in the food industry due to their ability to provide a sweet taste without adding calories or significantly impacting blood sugar levels.
Although sugar alcohols can occur naturally from fruit and fermented foods, they can also be produced through the hydrogenation of sugars[25].
Common sugar alcohols include xylitol, erythritol, sorbitol, and mannitol. They are used as sweeteners in a variety of food products, including sugar-free gum, candy, baked goods, and beverages.
Sugar alcohols have gained popularity as a sugar substitute due to their low-calorie content, reduced impact on blood sugar levels, and dental health benefits[25][26].
>If you want to learn more about sugar alcohols on keto, check out our guide here.
Xylitol and erythritol
While xylitol is a good option for the keto diet, moderate consumption is recommended
Xylitol is a five-carbon sugar alcohol with a sweetness comparable to that of sugar, and is commonly found in chewing gum, toothpaste, and other oral care products[27].
It is thought that replacing sugar with xylitol leads to improved dental health (due to the absence of sugar), but there is limited evidence to suggest that xylitol itself protects against dental cavities.
As xylitol has a low glycemic index, contains fewer calories than sugar and does not raise blood sugar levels, it is suitable for those with diabetes as well as those following a keto diet.
However, excessive consumption of xylitol can lead to digestive issues, such as gas, bloating, and diarrhea, especially in individuals who are not used to consuming sugar alcohols[27].
Common advice for people new to xylitol (or other sugar alcohols in general) is to start with small quantities and then gradually increase, giving the body time to adjust.
Erythritol is a natural sugar alcohol which is generally well tolerated
Erythritol, on the other hand, is a four-carbon sugar alcohol that is 60-70% as sweet as sugar. It is a popular sugar substitute in many ‘low-calorie’ and ‘sugar-free’ products, due to its ability to provide a sweet taste and similar texture to sugar, without the added calories[28].
As erythritol has a negligible impact on blood sugar levels, and is not metabolised by the body (and is therefore zero-calorie), it is considered to be compatible with a keto diet. Unlike xylitol, erythritol is well-tolerated by most people and does not usually cause digestive issues, even when consumed in larger amounts[28].
Are low-calorie natural sweeteners keto?
Do natural sweeteners cause insulin spikes?
By now you will have realised that natural low-calorie sweeteners are generally recognised as keto-friendly, due to low sugar content and low glycemic index.
However, how do these sweeteners impact blood glucose and insulin levels?
Supplementation of stevia did not increase insulin secretion in diabetic patients
A study conducted in diabetic patients found that daily supplementation of stevia did not result any increases in insulin secretion.
The study followed participants over an 8-week period and found no significant increase in blood glucose, insulin levels or lipid levels following consumption of stevia-sweetened tea[29].
The study has its limitations (such as small (n=34) sample size), but it and others like it, supports the general consensus that stevia is Keto-friendly.
No difference observed in post-meal glucose and insulin levels between sweetener or sucrose supplementation
On the other hand, a study observing post-lunch blood glucose and insulin intake of either sucrose, monk fruit or stevia, found that there was no difference between any of the supplements[30].
In addition, the study found that total energy intake did not vary between the groups, as groups consuming non-calorie supplements, compensated by eating more during lunch[30].
This study shows that natural sweeteners such as stevia and monk fruit, are insufficient to reduce blood glucose and subsequent insulin spikes, following a carb-rich meal.
This doesn’t mean that stevia and monk fruit have the same impact on insulin as sucrose, but instead indicates that they are unable to reverse the blood glucose effect after the consumption of carb-rich foods.
What is perhaps more important is that there were no increases in blood glucose or insulin levels after consumption of either natural sweetener, in comparison to sucrose.
Pre-meal supplementation with stevia led to lower blood glucose and insulin levels compared to aspartame and sucrose
An interesting on study on metabolic health compared the post-meal insulin and glucose levels of stevia, sucrose and the artificial sweetener aspartame.
In contrast to the above results, this study found that by giving people stevia before a meal, the post meal insulin-levels and blood glucose levels were significantly lowered compared to both sucrose and aspartame[31].
This highlights that use of natural low-calorie sweeteners, such as stevia, is preferable to both sugar and artificial sweeteners, while following a keto diet.
Interestingly, this suggests that even though artificial sweeteners like aspartame may not contain sugar, they may have other potentially negative impacts on blood glucose regulation.
It is therefore recommended to choose natural sweeteners in preference to artificial sweeteners, whenever possible.
Does daily supplementation with natural sweeteners change insulin response?
Many people turn to naturally sweetened beverages as a way to satisfy their cravings during their keto diet, without derailing their progress.
It is not uncommon for people to consume these beverages daily in an attempt to sweeten their diet, but does this high frequency of sweetener consumption lead to detrimental effects?
Daily supplementation with stevia leads to lower total energy intake
A 12-week study was conducted to measure the impact of daily stevia consumption compared against a control group, who did not change their usual dietary patterns. The study looked at body weight, energy intake as well as insulin and glucose levels[32].
Although there were no significant differences in the overall levels of insulin and glucose, the participants on the stevia supplementation maintained their weight and had significantly reduced energy intake compared to the control group, who did not show any benefit[32].
This could indicate that daily stevia consumption could indirectly improve glucose and insulin levels, by helping to maintain body weight.
It can be challenging to filter out other dietary variables, and results could change with different diets
Properly assessing the impact of a nutritional supplement on the body is challenging, as there are numerous variables involved.
It should also be noted that in many of these studies, stevia’s impact on blood glucose is not measured in isolation or as part of a keto diet. Consequently, the results cannot be completely applicable to individual circumstances, and could impact certain individuals differently.
Ideally, you would directly measure the changes (or lack thereof) in blood sugar after the consumption of stevia in isolation, to give you the best indication of the effects of the sweetener.
Also measuring results of stevia consumption specifically on a keto diet, would be important to see if there were any notably effects.
Further, having natural sweetener consumption measured as part of a keto intervention would be more revealing to its impact on the keto diet.
Natural sweeteners have a negligible impact on blood sugar and insulin levels
From the current research, it seems relatively clear that low-calorie natural sweeteners do not cause increases in blood glucose and therefore enable insulin levels to remain at a constant low level.
As a result, we can conclude that low-calorie natural sweeteners like stevia and monk fruit are indeed compatible with the keto diet.
Health effects of natural sweeteners
Natural sweeteners have gained popularity as a healthier alternative to traditional sugar, by providing a sweet taste without the added calories. However, there is still debate about whether natural sweeteners are truly healthier than sugar and what potential benefits and side effects they may have.
Health benefits of natural sweeteners
Natural sweeteners have antioxidant and prebiotic properties.
Some studies have highlighted the potential benefits of natural sweeteners, such as antioxidant properties and prebiotic effects[33].
For example, some natural sweeteners contain antioxidant compounds that can help fight inflammation and reduce oxidative stress in the body. This results in reduced damage at a cellular level, promoting overall health and wellness.
Antioxidant compounds have been found in sweeteners such as honey, maple syrup, and mogrosides from monk fruit[33].
In addition to antioxidant properties, certain substances contained in naturally sweeteners, like agavins from agave nectar, are considered prebiotics.
Prebiotics can promote the growth of beneficial gut bacteria and improve digestive health[12]. They can do this by altering the composition of the gut microbiota, towards more healthy bacteria that help to maintain gut health.
This is important as maintaining a healthy digestive system is critical for overall body health and wellness.
Natural sweeteners positively impact blood glucose and insulin
As mentioned earlier, many natural sweeteners have a very low glycemic index, which means they have a minimal impact on blood sugar levels and insulin secretion. For example, stevia and monk fruit have been shown to have little to no effect on insulin levels[29].
This means that some natural sweeteners can be used on a keto diet to provide an answer to sweet cravings, while maintaining insulin sensitivity.
This is critical on keto and for health in general, as increased cravings that lead to sugar intake can kick you out of ketosis and negatively impact your health.
Potential side effects of natural sweeteners
Excessive consumption of some natural sweeteners can cause digestive issues.
For all their benefits, some natural sweeteners like the sugar alcohols xylitol and erythritol, can cause digestive issues when consumed in excess.
Excessive intake of sugar alcohols can lead to negative digestive effects such as, bloating, gas, and diarrhea[34].
This is because they are incompletely digested (some are non-digestible) by the body, meaning they then undergo fermentation by gut bacteria, leading to the production of gas.
If too much of the sweetener is consumer, this gas can be overproduced, leading to digestive issues such as painful bloating[34]. This tends to be better managed with smaller doses of sweetener, or following a plan to gradually introduce them into your diet.
Overall, natural sweeteners are a healthier way to sweeten your diet
Overall, low calorie natural sweeteners are a healthy way to provide sweetness to your keto diet, while enabling you to realise your keto gains.
By providing a low-calorie alternative to sugar, natural sweeteners can help you stay on track with your keto diet, and provide sweetness without spiking your insulin.
Now that we know low-calorie natural sweeteners are suitable for the keto diet, let’s discuss some of the ways these can be integrated into your diet.
How to integrate natural sweeteners into the keto diet?
Natural sweeteners can be used to reduce sugar in beverages
One way these sweeteners can be used in your keto diet is to replace the sugar in your beverages. You can use stevia or monk fruit sweetener to sweeten your coffee, tea, or other beverages without adding any calories or carbohydrates.
Although these natural sweeteners can be used to sweeten beverages, remember to keep in mind that different sweeteners will have different sweetness profiles, resulting in a slightly different taste and texture than sugar.
Utilise natural sweeteners in your Keto desserts
When it comes to keto desserts, there are many recipes that use natural sweeteners instead of sugar.
You can use stevia, monk fruit, erythritol, or xylitol to sweeten keto-friendly desserts like cheesecake, brownies, and cookies.
Make sure you choose an appropriate natural sweetener as some sweeteners such as thaumatin are proteins, which means they are denatured at high temperatures. As a general rule, stick to non-protein sweeteners when using in baked or fried good, like stevia and monk fruit.
Why not check out some of our delicious Keto dessert recipes?
Moderate consumption of natural sweeteners can help maintain your Keto progress
Natural sweeteners can be a great addition to your keto diet as long as they are used in moderation and as part of a healthy and balanced diet.
By providing sweetness without the sugar, they can help to satisfy your cravings without kicking you out of ketosis.
However, it is important to choose the right type of sweetener for your needs and preferences, and to introduce them gradually to avoid any unpleasant side effects.
