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Which Sugar And Sweeteners Used In Keto Diet? – Keto Friendly

When you start, keto sugar is the very first thing that you need to drop. It’s a popular element in the world. People around the world use sugar to sweeten their tea, coffee, desserts, and many more things. Sugar can be a cause of spikes in your insulin levels, which decrease the ketosis. Therefore, sugar is not allowed on the keto diet.

One tbsp of white granulated sugar consists of 3.4-grams net carbs. In contrast, brown sugar consists of 1.9 grams of carbs in each tbsp of powdered sugar. Keto newbies want to mix the sugar into the allowed limits of carbs. If you want to finish the sugar cravings and interruption in ketosis, you have to cut off sugar completely.

For sugarless life, it’s not necessary to cut off sweets completely. There are many keto-friendly natural sweeteners available in the market. These natural sweeteners can be the best substitute to sweeten your beverages and desserts.

Natural Sweetener

It may be very difficult to leave the sugar, which can sweeten everything from coffee, snacks, to sweets. But fortunately, there is a big family of keto-friendly sweeteners that you can use as a sugar substitute in which what you are cooking.

All-natural sweeteners are used as substitutes of sugar that you can use in your recipes. These sweeteners are natural and healthier than sugar. Our procedures do not become possible without the substitutes of sugar.

The sweeteners we use depend on the recipe we are cooking. If you are in concerned about that, any sweetener in food disturbs your ketosis. You have to use a blood ketones meter and track your keto level regularly.

You are human, or if you are going to give something sugary, so you have to count the carbohydrates levels. And does not add sugar, which may create blood sugar spikes and leads you to the crasher and swings later.

If you like to use sugar and settle blood sugar levels, then sugar may raise your metabolism off and kick you out from ketosis. So, your body stops making ketones and puts you in fat soon than using it for fuel.

Using Sugar as A Sweetener

Real sugar comes in several different forms and shapes: white, brown, icing, demerara, confections, maple syrup, coconut sugar, date sugar, etc.

This real sugar contains a double molecule of fructose and glucose. These molecules make sugar 100% carbs so that all sugars can negatively affect weight gain, blood glucose, and insulin response.

Therefore, on a keto diet, you should have to avoid every type of sugar. It will help to increase your progress. Many sweeteners may have an exact number of 100. This is the reason that all sweeteners are made from sugar.

To get the same sweetness of white sugar, you may experience the same effects of these sweeteners on blood sugar, weight, and insulin resistance.

Are Sugar and Sweeteners Keto-Friendly?

Some kind of keto-friendly sweeteners are readily available, but some are difficult to find. Some of these are founds at a low price, or some are very costly. The worse thing is yet, if you make the wrong decision for you, it could kick you out from your low-carb program.

Or, it may undo all the great work you have done and doing at the bottom of the time. Some may be its a good feeling to tell. It’s essential to give you the sugar disease, which makes it exciting to flavor beverages, drinks, baked assets, sauces, and dressings. There are huge kinds of sweeteners which you can enjoy.

Kinds of low-carb sweeteners and keto sweeteners, if all the macros working to own it. Taste is subjective, and individuals and guidelines are different from each other. Always pay attention to what your body works. Let your priorities and preferences keep your guide.

For your help, here is the list of all low-carb sweeteners that you can use. Also, tips are described to satisfy your sweet cravings. Let’s have a look at the list of all keto-friendly sweeteners for a low-carb diet.

  1. Stevia

Stevia sweetener is naturally plant-based, 150 times more sweetness that the corresponding amount of sugar. This sweetener is extracted from the Stevia rebaudiana plant. Also, it is considered as a non-nutritive sweetener that means it contains about no calories and carbs.

Unlike regular sugar, studies of animals and humans show that stevia helps lower blood sugar levels. It’s available in both powdered and liquid forms. You can use this sweetener in everything from beverages to desserts.

Because it is much sweeter than regular sugar, recipes require less stevia to get the same flavor of regular sugar. One cup means 200 grams of regular sugar can substitute with only one tbsp of powdered stevia.

Plant of this sweetener is grown in South America. It belongs to the family of sunflowers. The sweetness of stevia is different from each brand to brand. Some names are more patient that becomes more rounded aftertaste.

You don’t say anything until you try any specific brand. So keep a check on what stevia brand you are buying as they are far from all the same. Stevia can be extremely bitter in high amounts.

Try to use its small amount and reason to relate with different sweetener for better overall with the less pronounced aftertaste. Stevia can be used to sweeten anything. This method may need more concise stevia to get the same flavor of regular sugar because it’s more sweeter than regular sugar.


  • It contains no calories and carbs.
  • Does not raise your blood sugar and insulin levels.
  • Improves you blood pressure and blood sugar.
  • It can decrease inflammation.
  • 150 time more sweeter than regular sugar.
  • Available in both powdered and liquid form.


  • Doesn’t taste like sugar because it’s intensely sweet.
  • Many people experience of sour stevia after taste.
  • May cause of digestive issues.


Stevia is FDA approved sweetener, and they determine the daily dose at half the amount of 4mg per day of stevia. It’s a natural sweetener which derived from a South American Plant. And it contains no calories and no carbs.

  1. Sucralose

Sucralose is an artificial sweetener. This sweetener is not metabolized by your body so that it passes through the body undigested and provides no carbs and calories. Splenda is the most common form of sucralose in the market because it contains less bitter taste, which founds in several other artificial sweeteners.

Sucralose is a calorie-free sweetener, while Splenda contains maltodextrin and dextrose. These two carbs provide 3 calories and 1 gram carbohydrates in every packet. Unlike other kinds of sweeteners, sucralose is not a suitable sweetener for the baking recipes.

Because some studies suggest that sucralose may cause of some harmful damages when exposed to high temperatures. Therefore, sucralose is just good to sweeten drinks and foods such as oatmeal and yogurt. And, use other sweeteners for baking.

Splenda sweetener is mostly used as a substitute for sugar in many recipes. Because the real and pure sucralose is 600 times more sweeter than the regular sugar, so, you may need to use a small amount of sucralose instead of sugar.


  • It contains 1/10 calories of regular sugar.
  • Provide antioxidants, lower the blood sugar levels
  • It contains blood liping-lowering properties
  • Contains many properties of sugar.
  • It may be moderately stable with cooking and baking.


  • It’s expensive sweetener.
  • 70% sweet as the regular sugar.


It’s an artificial sweetener that has no carbs and calories. Splenda is the form of sucralose sweetener that may provide a small number of calories and carbs.

Monk Fruit Sweetener

Monk fruit is a natural sweetener that is derived from a fruit called monk fruit. Plant of these fruits is native to Southern China. It contains natural extracts of sugar and compounds called mogrosides. These compounds are antioxidants that contain a big part of the sweetness of the fruit.

The sweetness of monk fruit depends on a chemical that is known as mogrosides. And, the sweetness of this fruit sweetener is between 100-250 times more sweeter than regular sugar. Extract of this fruit has no calories and no carbs. That is why it is allowed on the ketogenic diet.

This plant’s botanical name is “Virginia grosvenorii,” or it is also called “Luo Han Guo.” This sweetener is generally used in herbal teas, soups, and broths in American medicines.


  • Helps to control blood sugar and insulin levels
  • It’s taste is better than stevia
  • Can be mixed with erythritol and best for cooking
  • Doesn’t provoke digestive system
  • It is 100-250 times more sweeter than regular sugar
  • Contains zero calories and zero carbs


  • It may be little bit expensive.
  • Also miced with other fillers such as prebiotic fibers, insulin, and other ingredients.
  • Be careful of label priority


Monk fruit is a natural sweetener that is more sweeter than regular sugar. But it has no calories and carbs.

Sugar Alcohols

Sugar alcohols are also known as polyols. Its taste is sweet but contains no alcohol. Many pre-made items, such as low-carb bars, baked goods sweeteners, comes with sugar alcohol.

The manufacturer label of the product has all the details about the number of sugar alcohols. They are claiming that it has no side effects. Many sugar alcohols cause some side effects such as an upset stomach, cramping, digestive, and bathroom issues.


This sweetener is made from fermented corn and cornstarch. It’s a kind of sugar alcohol that’s a small quantity, naturally occurs in fruits and fungi such as grapes, melons, and mushrooms. Erythritol is partially absorbed and digested by the intestinal tract.

Besides, erythritol contains about 4-gram carbs in one tbsp. Some studies show that it may help to lower the blood sugar levels in the body. Because of its smaller molecular weight, it doesn’t cause of digestive issues as associated with other kinds of sugar alcohol.

Erythritol can be easily used in baking and cooking as a substitute for sugar in a huge variety of recipes. Remember one thing that it tends to have a cooling mouthful and dissolves as well as sugar. It can leave foods with a slightly gritty texture.


  • It contains no calories and carbs
  • It can not increase blood sugar and insulin level
  • Active compound of this sweetener crossed into the urine and do not used by the body.
  • You can easily use its granulated form in any type of recipe.
  • It can prevent cavities and dental tablets.
  • You will experience side effects with high dosages.
  • It may helps to provide bulk to recipes.


  • It creates cooling sensations on the tounge.
  • It doesn’t have the same mouthfeel same as sugar.
  • Also, it can cause of bloating, gas, and diarrhea in few people.
  • It has 70% sweetness of regular sugar.


It’s a sugar alcohol type and has less than 0.45 g of the sweetness of per pound of body weight to decrease the digestive issue. If you experience of gastrointestinal signs and after using its small amount. Then test with a lower dose until you find a durable limit.


Xylitol is the second kind of sugar alcohol that is usually found in products such as sugar-free gum, candies, and mints. Its taste is just like regular sugar, but it has only 3 calories in one-gram and 4 grams of carbs in one tbsp. As like other sugar alcohols, carbs of this sweetener does not count as net carbs.

Therefore, it can not cause of raising blood sugar levels and insulin levels to the extent of sugar dose. You can use this sweetener in your teas, coffee, shakes, and in your smoothies for a low-carb flavor. It can also be used in baked goods, but maybe you need to use its extra liquid.

And, it tends to absorb the moisture and increase the dryness. Because this sweetener is sweet, just like sugar, keep in mind that xylitol has been linked to high dose digestive problems. So, scale back your dose and keep in check with to avoid any side effects.


  • Its glycemic ratio is low of 13, and its 50% is abdorbed in your small intestine.
  • If you use it as regular sugar then it may cause of minor effect on blood sugar.
  • It contain 40% sweetness and taste like regular sugar.
  • You can use it in your recipes to replace the sugar.
  • It helps to decrease the cavities when chewed in the gum.
  • Also, it can improve dental health.


  • It may cause of vital digestive issues even when consumed in small quantity.
  • Also, it is highly toxic and potentially lethal for pets.


Usually, a safe dosage different from 20g to 70g for per day. It is also possible to increase your xylitol dosage overtime without feelings of side effects—some things you must need to know about xylitol sweetener.


What is Maltitol? Maltitol is also a kind of sugar alcohol like others. But this sweetener contains a high glycemic index. Its taste is the same as regular sugar and behaves like sugar in baking recipes. This is the reason for its popularity in making sugar-free products.

It’s possible if you get it, you may often you can’t tell the difference between the regular sugar and maltitol in the end products. This sweetener is a kind of severe sugar alcohol for getting belly effects such as gas, bloating, diarrhea, and poor abdominal cramps.

Maltitol contains high glycemic levels list; it is suggested that you will make blood sugar pins. It’s not technically sugar; it’s not much if any better for you than actual sugar.


  • It’s a sugar alcohol and it crosses through the digestive region unabsorbed and contains no carbs.
  • Also, it behaves like regular sugar in cooking.


  • Be careful from high dosage
  • It has high glycemic index
  • Doses up to 40g can cause flatulence and doses of 90g and above diarrhea.


It contains a relatively high amount of glycemic content. Also, it may cause of creating a lot of gastric issues. If you are looking for healthy sugar than erythritol and xylitol is the best option for you.

Yacon Syrup

Yacon syrup sweetener is extracted from the roots of that yacon plant. It’s a tuber widely and grows in South America. The sweet syrup of the yacon plant that is rich with fructooligosaccharides. It’s a kind of soluble fiber that your body is not digestible because it cannot digest it.

Also, it contains various simple sugars such as sucrose, fructose, and glucose. You are unable to digest a large amount of yacon syrup. It has one-third calories of regular sugar with 20 calories in one tbsp. Also, it has 11-gram carbohydrates in one tbsp.

Some studies show that the carbs in yacon syrup do not affect the blood sugar level the way regular sugar dose. Studies on humans and animals suggest that yacon syrup reduces blood sugar and insulin levels to provide blood sugar control.


  • It is equal as a gut-benefiting prebiotic.
  • It can reduce the blood sugar and insulin levels.


  • Contains high in sugar and calories, that is not good.
  • Yacon syrup is not suitable for cooking.


Yacon syrup is rich in fructooligosaccharides, and it’s a kind of fiber that your body can’t digest. Use this sweetener in place of sugar in your coffee, tea, cereal, salad, and dressings.

Sweeteners to Avoid On A Low-Carb Keto Diet

There are many substitutes of low-carb sweetener which you can use on the ketogenic diet. Also, there are various other, which is t model. Here are some sweeteners that are high in carbs and can cause high levels of blood sugar levels and disturb ketosis.

Maltodextrin: This sweetener is a highly processed sweetener that is produced from starchy plants such as rice, corn, and wheat. Or it contains a similar amount of calories and carbs as regular sugar.

Honey: High-quality honey mixed antioxidants and nutrients. It’s a better option than processed sugar. It still has a high content of calories and carbs as regular sugar.

Coconut Sugar: Coconut sugar is generally digested gradually than regular sugar. Therefore it is also important in fructose that can be added to injured blood sugar control.

Maple Syrup: Every piece of maple syrup contains a good quantity of micro-nutrients like manganese and zinc. But it has a high content of sugar and carbs.


The keto diet involves to limit your carbs and reduce the added sugar consumption to get the state of ketosis.

Fortunately, many suitable sweeteners can still be used on a low-carb diet. Use these sweeteners in a moderate amount as a part of a healthy and balanced ketogenic diet to add flavors during remaining low-carbs.


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