Best and Worst Keto Sweeteners

Best and Worst Keto Sweeteners


as you probably know by now one of the
main pillars of a ketogenic diet is avoiding nearly all sugars and carbs
keeping our carb macro super low is what allows our bodies to trigger ketosis and
start rapidly burning fat as an energy source but for those who are new to a
low-carb diet fighting sugar cravings is one of the trickiest parts of the
journey after all the standard American diet is loaded with carbs and sugars
from fruit and granola at breakfast to soda at lunch to ice cream after dinner
overcoming that sugar craving is possible it just takes a few weeks of
commitment it’s especially important during the beginning to avoid sugars and
sweets as giving in can only fuel your cravings further but even after you come
out on the other side of sugar cravings you might still experience the urge for
something sweet from time to time thanks to a handful of ketogenic friendly
sweeteners there are ways to create tasty treats for yourself to enjoy on
special occasions first let’s look at the different kinds of sweeteners which
generally fall into a few different classifications there are natural
sweeteners often derived from plants sugar alcohols and synthetic or
artificial sweeteners each kind of sweetener usually contains some level of
carbs calories and the ability to affect your blood sugar levels on the ruled me
blog post titled the best and worst low carb sweeteners you’ll find a chart that
breaks down all this info including each sweeteners GI number an important bit of
data GI refers to glycemic index a way to measure how much foods raise your
blood sugar we urge you to use sweeteners with the lowest GI though many on
keto find the best success flavor-wise with the blend when it comes to keto
friendly sweeteners we prefer to stick with stevia and erythritol or a blend of
the two both are naturally occurring
don’t cause blood sugar or insulin spikes and have a nice flavor though
some people complain of an aftertaste from using stevia or erythritol on
their own when combined each one seems to cancel out the aftertaste of the
other both only contain 5 calories per 100 gram serving and both have a 0 GI
number stevia comes from an herb that is commonly known as the sugar leaf the
extract is nutrient free and because of its sweet flavor without the detrimental
effects of sugar it has become pretty popular over the past few years
you can find it in liquid or crystallized form in many supermarkets
and natural food stores in some studies stevia has been shown to slightly reduce
blood pressure and lower blood glucose and insulin levels in diabetics and has
had great results in animal testing for anti-inflammatory purposes we generally
recommend purchasing liquid stevia which is raw powdered stevia mixed with a
solution that keeps a pure powdered stevia is often mixed with other
sweeteners that can contain hidden carbs erythritol is a sugar alcohol found
in fruits and vegetables and the commercial varieties are usually
extracted from corn it’s an appropriate sweetener for a keto diet because it
doesn’t affect blood sugar or insulin levels and contains very few calories
xylitol is a sugar alcohol that is not nutrient-dense taste similar to sugar
and has been found to aid with dental health
however it’s closely tied to stomach discomfort and lethal for dogs Allulose
is a natural low calorie sweetener made up of simple sugars that are entirely
excreted from the body without being metabolized at all it’s important to
know that the long-term effects of allulose on the microbiome are not yet
known but currently the FDA states that it is generally recognized as safe with
any sweetener product labeled low or no carb it’s still important to look at the
ingredients on the packaging your goal is to
purchase the purest sweetener and avoid products that contain fillers like maltodextran dextrose and poly dextrose which can spike blood sugar and sometimes
contain unnecessary carbs many products that claim to be sugar-free have
ingredients that don’t technically constitute a sugar but still have a
large glycemic index such as malitol because of current food labeling laws in
the United States a lot of products are permitted to calculate these out of the
net carb counts and can really add up as secret carbs typical sugars especially
high fructose corn syrup white sugar coconut sugar fruit juice maple syrup
honey and agave should all be avoided they all contain extremely high levels
of carbohydrates and high GI numbers and spike the blood levels in insulin just
one tablespoon of honey contains 17 grams of carbs over half of your daily
allotment find the best alternative keto friendly sweetener for your taste and
turn to it instead when you want to make or bake a treat you don’t have to give
up desserts like ice cream brownies pudding muffins and cookies if you have
the right tools on hand to help keep the carbs at a minimum for more info on keto
ingredients delicious recipes encouraging testimonials and more
explore ruled.me your resource for following a ketogenic diet

24 thoughts on “Best and Worst Keto Sweeteners

  1. Thought i had my sweet tooth fix figured out with sugar free popsickles from wally mart. Didnt look too closely at label. Double fisting those things like they were gonna stop makin them tomorrow. 13 grams of carbs per. Couldnt figure out why i was blowin up like a xmas wino. How the hell do jamb 13 into a sugar free popsickle?

  2. I am still not sure which sweetener is the best for diabetics. I was told that monkfruit is good but I watch these videos and there are too many choices. A lot have bulk bags of almond or coconut flour, the husk thickener and make sure u put this sugar with that sugar or it will taste bitter. Is there no simple solution for diabetics? Which sugar is best for the diabetic, be it for baking or otherwise? Thank you.

  3. Thank you so much for this! Yes, xylitol is the one that makes me sick! So glad you mentioned that because I've been wary of using any of these sugar replacements, because I remembered getting sick once from eating something sugar-free, but didn't know it was the xylitol.

  4. I don’t know where to find Monkfruit here so I use Equal Naturals Stevia, doesn’t have bitter aftertaste so I’m fine with it for now. I used to consume 1/2kg of sugar a week for my coffee! 😓

  5. Best to stay away from all "sweeteners", period. I have been on a sugar-free diet for some months now. I had some protein powder with sucralose yesterday and I had a serious reaction to it. Blood sugar went THROUGH THE ROOF, I felt nauseous and very sleepy, and the rest of the day I felt like I was hungover from drinking. Never doing that again. Nearly all artificial (read, NOT NATURAL) sweeteners are devastating to your gut bacteria, and they can raise blood level and insulin more than real sugar. Stay away.

  6. I still think the best tasting and simple sweetener out there is Lakanto Monkfruit, 0 cal, 0 glycemic, 0 carbs, and 2 ingredients, non-gmo Erythritol, and the natural Monkfruit, that's it.

  7. Can i use just 1 tsp of honey per day to sweeten my coffee? I dont snack nor crave for sweet but just cant drink coffee bitter

  8. So glad I found your channel, I’ve been using xylitol for a few years, I shall now change to Stevia. Thank you!👍🏻

  9. Im on day 12 KETO I love sugar in my coffee and teas. So I'm trying STEVIA and MonkFruit and I'm loving it. Although I noticed I need more of the MonkFruit to taste it.

  10. I am a faithful user of stevia & know it has a bitter aftertaste esp when used in XS but im used 2 it by now & so does erythritol, which I find 2b worse. However bc stevia doesnt really xlate well in baking, I recently got Swerve 4 the 1st time & it was INFINITELY better but I had to cut serving size bc of that nasty erythritol taste. 😝 However I just now purchased a couple of others–ZenSweet and Lokanto Monkfruit Sweeteners. The latter I'm already familiar with bc of their maple syrup (which I also use in my baking). IMO out of all three, ZenSweet tastes the best with Lokanto coming in very close second and Swerve last. I left this LONG comment cuz I thought this clip was referring to brands instead of general types of sweeteners, so if u thought so too, perhaps this'll help. 😥😆

  11. This channel is awesome! I love how the cooking videos are short and have no one talking in them–they are easy to understand and not too long. I can't find the testimonials of other people's success though. I've looked through the playlists. Can someone help? I'm only on Day 7 so far, but the scale says I'm already down 6 lbs, and that is 6 lbs OFF of my injured spine! A back injury is what pushed me to do keto. I need to lose 100lbs or so. I'm gonna do it!

  12. I'm wanting to buy maple syrup but it has Sorbitol, Sucralose are these 2 ok? Label Said 0.1 carbs and 0 sugar. Looks good?

  13. Thanks for the explantation. I bought some stevia here in Germany, it looks like refined sugar but it has 0 cal. it is 98% carb. how can this be?

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