Sweeteners are a hot topic in the keto community. Many “diabetic” foods and sweets have artificial sweeteners in them that actually have an effect on your blood sugar and insulin! So the question is, what sweeteners can you use on a keto diet?
The following are sugar alcohols that have an affect on your blood sugar and insulin that should be avoided while on a keto diet:
These sugar alcohols should be avoided on a keto diet. Some of these may also cause some GI distress like bloat, cramping and diarrhea.
Natural Sweeteners that should be avoided on a keto diet:
- Cane Sugar
- Sugar Beets
- Maple Syrup
- Coconut Sugar
- Date Sugar
- Brown Rice Syrup
- Barely Malt Syrup
Sweeteners you can use on a keto diet:
Natural Sweeteners that have no/minimal affect on glucose:
- Stevia (has a bitter after taste at first)
- Allulose (may cause GI distress)
- Monkfruit (most sugar like sweetener in my opinion)
Sugar Alcohols that have no/minimal affect on blood sugar:
- Erythritol (may cause cooling effect, may cause GI distress)
- Truvia (Erythritol + Stevia)
Artificial Sweeteners that have no affect on blood sugar:
- Sucralose (found in Splenda)
- Aspartame (found in Equal and NutraSweet)
- Saccharin (found in Sweet’N Low)
In a well-formulated keto diet, you would try to minimize the use of natural sugars, sugar alcohols and artificial sweeteners. Try to focus on eating nourishing whole foods.
Sugar substitutes are a great way to help you transition to a keto diet! It allows you to make many awesome recipes to replace the ones you use to love like our keto chocolate chip cookies.
Sugar substitutes also come in handy around the holidays when you want to make something sweet to put out for Santa come Christmas time! Grab our Holiday Baking: Christmas Cookies and more recipe ebook and try some of the recipes for yourself!
I loved getting IG messages from people would bought out book saying how much they loved them! One person said they already made the almond kisses 4 times and it wasn’t even 2 weeks past Christmas!
With that being said, I wanted to give you a sneak peek about our newest eBook that is about to be released! It’s going to be all keto detox soups! I’m super excited and Faith has out done herself again!
Until next time, keto on!