5 Sugar Substitutes for Keto: What Works and What Doesn't

If you're following a ketogenic diet, one of the biggest challenges can be finding ways to satisfy your sweet tooth without sacrificing your progress.

Fortunately, there are several sugar substitutes available that can help you stay within your carb limits while still enjoying the occasional treat.

In this article, we'll go over five popular sugar substitutes and their pros and cons for those following a ketogenic lifestyle.

1. Stevia

This natural sweetener is derived from the leaves of the Stevia rebaudiana plant and has become a popular choice for those following a ketogenic diet.

Stevia has zero calories and carbs and is up to 200 times sweeter than sugar, so you only need a small amount to get the desired sweetness.

It also has a mild, sweet taste without any aftertaste.

Related: Best Stevia Brands for Keto

2. Monkfruit

Like stevia, monkfruit is a natural sweetener derived from a fruit that has zero calories and carbs.

It's also very sweet, so you only need a small amount to get the desired sweetness.

Some people find the taste of monkfruit to be sweeter and more intense than stevia, so you may want to start with a smaller amount and adjust to your taste.

Related: Best Monkfruit Brands for Keto

3. Erythritol

This sugar alcohol is about 60-70% as sweet as sugar, but has zero calories and a minimal impact on blood sugar levels.

Erythritol is well-tolerated by most people and does not cause digestive upset like some other sugar alcohols can.

However, it can have a cooling effect in the mouth, which some people find unpleasant.

4. Allulose

Allulose is a rare sugar that is found in small amounts in certain fruits, such as figs and raisins.

It has 70% of the sweetness of sugar. Unlike other sugar alcohols, allulose is absorbed by the body but not metabolized, which means it doesn't contribute to net carbs.

Related: Best Allulose Brands for Keto

5. Xylitol (Moderation)

Xylitol is a sugar alcohol that is about as sweet as sugar and has about 40% fewer calories.

However, it does have some carbs (2 grams per teaspoon) and can cause digestive upset in some people, so it's best used in moderation.

Related: Best Xylitol Brands for Keto

Artificial Sweeteners (Dirty Keto)

While artificial sweeteners like ace-K, sucralose, saccharin, and aspartame don't have carbs, they should be avoided on a ketogenic diet.

These sweeteners have been linked to various health problems, including headaches, digestive upset, and even long-term health problems.

Conclusion

In conclusion, finding a sugar substitute that works for you on a ketogenic diet can make all the difference in sticking to your goals.

Stevia, monkfruit, erythritol, and allulose are all excellent options with zero calories and carbs, while xylitol should be used in moderation.

Avoid artificial sweeteners and choose natural options instead to ensure the best health outcomes.