If you have started the ketogenic diet or are thinking of starting it, you will be asking what to use instead of sugar for your recipes. I will try to give you a list of some alternatives that may work with your recipes. The most common keto alternatives are stevia, erythritol, and monk fruit. I will give some of the pros and cons to these three and then give you a list of some other possible alternatives.
When it comes to sugar alternatives, there are 3 terms you should understand.
Low Glycemic
When you see low glycemic you should understand that this product will not have a large impact on your blood sugar. The glycemic index is a scale that indicates how much of an impact a food/sweetener will have on your blood sugar. When looking for a sweetener, you want to choose one that will not cause a blood sugar spike, since that is the whole purpose of not using sugar. Ideally you want a sweetener that has no impact on your blood sugar (0 glycemic impact).
Low Carb
If you are on keto, you know that carbohydrates are highly regulated right up there with sugar. It would defeat the purpose to have a low glycemic sweetener that is high in carbohydrates. So any sweetener you want to look for should also be low in carbohydrates.
*Watch out for hidden additives/fillers that have a glycemic impact. For example I have seen some sugar substitutes that have maltodextrin in them. Maltodextrin is complex carbohydrate, but is low in extra sugar. Maltodextrin has a glycemic impact of 130, where table sugar is 65. So maltodextrin will spike your blood sugar twice as much as table sugar. Not really something you want in your sugar-free sweetener.
Sugar free
I think this one is obvious, but if you are looking for an alternative to sugar, you don’t want sugar in it. As I am sure you can imagine, any sweetener with sugar (any form of) would not be recommended if you are diabetic or following the ketogenic diet. The one caveat to my last statement are sugar alcohols that I talk about below, but they don’t actually contain any usable/digestible sugar. Just like with the sugar alcohols, there are other sweeteners that actually use sugar to make the substitute. As long as the end product does not contain sugar, then you should be good.
Remember that sugar comes in many forms and just because it is “natural” sugar does not exclude it from being sugar or make it any better from a glycemic point of view. Sugar in the raw is sugar. Honey is sugar. Fructose (fruit sugar) is sugar.
I put together a more complete list of the different names of sugar you may see on manufacturer labels. This list will help you to make a more informed decision when you are buying your foods. You may find it interesting all of the different ways manufacturers will try to hide sugar on their labels. If you want to check it out, click here.
Stevia
Stevia is actually an extract from the stevia plant (also known as sweetleaf or sugarleaf). The stevia extract is 0 calorie, 0 fat, 1 gram of carbs (per 1 gram), and has no glycemic impact. It is considered to be 200-350 times more sweet than sugar. That means that it does not take much to sweeten your recipe. Stevia gets is sweetness from Rebaudioside A (Reb A). Most stevia sweeteners are a refined version of Reb A. You can purchase stevia in 3 main forms, raw ground, powdered and extract (liquid). The raw ground is the least common way of buying stevia. It is literally the plant ground up and then sold. The powdered and liquid forms will be the most common ways of purchasing it.
When buying the powdered form, it is important to know that it is common for it to be mixed with fillers that help to make it a powder and to make it more of a 1 to 1 substitute with sugar. Pay attention to what type of fillers are used as they will vary depending on the manufacturer. Sometimes the stevia will be mixed with a filler that does have a glycemic impact and can defeat the purpose of buying a 0 glycemic sweetener. The fillers can be useful as they allow for a 1 for 1 substitution for real sugar which makes substituting much easier. Otherwise, you will be doing some math since straight stevia is more potent than sugar, so you will use much less. For example, 1 teaspoon of stevia may equal 1/2 cup of sugar, so pay attention to the substitution ratios.
The liquid stevia will come mixed in two basic forms. Mixed with water or mixed with alcohol. I am not aware of any nutritional differences between these two, the taste will change some though. Again, manufacturers will often “cut” the stevia with something like erythritol to make it cheaper. If you are wanting to buy pure stevia extract, then make sure to read the label. Another quick way is simply by looking at the price, pure stevia extract is much more expensive than the diluted versions. If you are using stevia extract to sweeten a cup of coffee or something similar, remember it is very sweet. A little (1-3 drops) is actually a lot when it comes to a glass of beverage. It is very easy to ruin a beverage if you are not careful.
Pure stevia is probably the most recommended sugar alternative when it comes to keto.
Pros
- Stevia comes from a plant, it is all natural
- 0 calorie
- 0 glycemic index
- 0 glycemic load
- Much sweeter than sugar
- Increases insulin sensitivity
- Can help reduce blood glucose
- Available in liquid, granule and powder
- Can lower blood pressure
Cons
- Easy to use too much
- Potentially can slow fat burning
- More expensive than sugar and many other artificial sweeteners
- May cause gas, bloating and nausea if consumed in large quantities
- Has a taste similar to licorice and has a somewhat bitter aftertaste
- Has a taste similar to licorice and has a somewhat bitter aftertaste
- Can be mixed with higher-calorie or higher-glycemic sweeteners or fillers.
- Since it comes from a plant, there is the potential for an allergic reaction
Monk fruit
Monk fruit (Luo han guo) is also from a plant. It comes from a small green gourd that looks similar to a melon. It grows in Southeast Asia, and has been used by Buddhist monks since the 13th century (which is where the fruit gets its name). The monks have been using it for Traditional Chinese Medicine. Monk fruit extract is considered to be 150 to 200 times sweeter than sugar. It comes in liquid, granule and powder forms.
You can get the pure concentrate monk fruit powder. Just remember, if you do buy it, you will be doing some serious measuring and math. For example, for one brand 1 teaspoon is equal to 1 1/3 cups of sugar or 1/32 teaspoon equals 2 teaspoons of sugar. Since the smallest measurer I own is 1/8 teaspoon and 1/32 is 1/4 of that, you can see it can get confusing really quickly.
Pros
- Monk fruit comes from a plant, it is all natural
- 0 calorie
- 0 glycemic index
- 0 carbohydrates
- No known side effects
- Considered safe for children, pregnant women and breast-feeding women
- May reduce oxidative stress
- Has anti-anti-inflammatory properties
Cons
- Difficult to grow, and only grows in one region of the world
- Expensive to import
- More difficult to find than other sweeteners
- Has an aftertaste that many consider to be unpleasant
- May be mixed with higher-calorie or higher-glycemic sweeteners or fillers
- Has not had as much research performed as other sweeteners
- Since it comes from a plant, there is the potential for an allergic reaction
Monk fruit is commonly highly recommended by many keto experts. I buy a erythritol blend, and I love baking with it!
Sugar alcohols
Sugar alcohols are a type of carbohydrate. But, since they are in the form of alcohol, they are resistant to digestion and act more like fiber when consumed. They are like a hybrid between sugar and alcohol, and yet contain neither sugar or alcohol. Even though they are called an alcohol, they don’t actually contain any ethanol which would get you drunk. So, you can’t eat a bag of sugar alcohol and get drunk. Some sugar alcohols are found naturally in fruits and vegetables. By far the majority of any sugar alcohols that you may purchase in the store are made from sugars and processed into the sugar alcohol. It is because the sugar alcohols maintain a chemical structure similar to sugar that causes them to activate the sweet taste receptors on your tongue. These do contain calories which will vary depending on the type of sugar alcohol. Some sugar alcohols can actually illicit an inflammatory response similar to sugar, and those should be avoided.
It is also important to note that sugar alcohols don’t have much nutritional value. While they do have some calories, since they are in the form of a sugar alcohol, our body will treat them much like fiber. That means that while they do have some calories, they essentially won’t have much if any caloric or glycemic impact. This is partially why erythritol is commonly used as a “filler” for other sweeteners. It has very low, if any, glycemic impact, adds very few calories, and is much cheaper to manufacture than many others like monk fruit or stevia.
So when you are reading total calories on a label, you can subtract the sugar alcohol like you would for fiber to get your net carbs. Total carbs – (fiber & sugar alcohol) = Net carbs
I am only going to talk about 5 of the most common sugar alcohols, but keep in mind that there are several more out there.
Most common types of sugar alcohol
Erythritol is known for its excellent taste. It has about 70% of the sweetness of sugar, but only 0-5% of the calories. It has less digestive side effects as compared to other sugar alcohols. Erythritol is the most recommended sugar alcohol for the keto diet. Has very little if any impact on your blood sugar. Works well when baking. Glycemic index 1. This is my second choice for granular or powder sugar substitutes. It is used as a filler in the monk fruit sweetener that I buy though.
Since erythritol is less sweet than sugar, and monk fruit and stevia are sweeter than sugar, if blended properly, you will get a nice 1 to 1 substitute.
Xylitol is probably the most researched sugar alcohol. It has a slight minty flavor. Has fewer calories than sugar (about 40% less), but more than erythritol. Has a slight impact on blood sugar, and if consumed in large quantities my cause digestive issues. This would be the second most recommended sugar alcohol on keto. Xylitol is toxic to dogs, so keep it away from your pets. Glycemic index 12.
Sorbitol is only about 50-70% as sweet as sugar. It also retains about 60% of the calories from the sugar. Has very little impact on blood sugar, but may cause digestive issues. Glycemic index 4.
Maltitol tastes very similar to sugar. It is about 90% as sweet as sugar, but 75% of the calories from the sugar. Can have a small impact on your blood sugar. Glycemic index 35.
Lactitol is only about 40% as sweet as sugar and has about half the calories of sugar. It is common to have a laxative effect on the body, and as such not recommended for most purposes. Glycemic index 3.
Any of these sugar alcohols can have a gas and bloating effect. This is mainly due to the fact that most of the sugar alcohol is absorbed in the blood stream and exits with your urine, the rest remains in your digestive tract. When those sugar alcohols reach the colon, they are fermented by the bacteria, producing the gas and bloating.
Each person will have an individual reaction to sugar alcohols. Some people will not have any side effects, and others will have more noticeable ones. Besides the gas and bloating, some people have reported feeling nausea, diarrhea and upset stomach. The only way to see how you would react is to get in the kitchen and make something, just do it on a day when a bathroom is accessible. That way you can see how your body reacts in a controlled environment.
The majority of people will have to eat a decent quantity before they would get a noticeable negative reaction. It is still important to be informed of the possibility though.
Some benefits: lower calorie, low glycemic impact, easy recipe substitution
Artificial sweeteners
Artificial sweeteners have come a long way in the last 30 years. Now we have a plethora of choices to choose from. They all have pros and cons and have a different flavor profile. Artificial sugar substitutes are a synthetic form of sweetener, sometimes made from naturally occurring herbs or sugars. Depending on which brand you choose, some are several times sweeter than sugar so you would not need much to achieve the sweetness you desire.
Artificial sweeteners became popular because companies realized that people wanted options to be able to sweeten their food or drink without having all of the calories of sugar. Since the advent of artificial sweeteners, they have been added to a huge range of different products.
While most artificial sweeteners are not highly recommended on a ketogenic diet, sometimes you may not have another good alternative. For example, you are at a restaurant and order unsweet tea, but it is more bitter than you prefer. Most restaurants only have a few options to choose from, so, which is the best option.
I will try to talk about the five artificial sugar substitutes that the FDA has approved. These are Sunett or SweetOne, NutraSweet or Equal, Splenda, Sugaree, and Sweet ’N Low.
Splenda (Sucralose) – Glycemic index 0, Carbs 0
Sucralose is about 600 times sweeter than sugar. Is stable at higher temperatures, up to 450 degrees Fahrenheit so it is good for many cooking applications. It is a type of indigestible artificial sugar. Since this is a relatively new sugar substitute, there have not been as many scientific studies done on sucralose as some of the others. In my opinion Splenda is the best tasting option if you have to use an artificial sweetener on the ketogenic diet. Unfortunately it has maltodextrin which does have a glycemic impact (see below for more information on maltodextrin). Having said that, none of the artificial sweeteners are highly recommended, and should only be used sparingly if necessary.
Sunett or SweetOne (Acesulfame potassium) – Glycemic index 0, Carbs 0
Acesulfame potassium or ace K is about 200 times sweeter than sugar. It will often be blended with aspartame and/or sucralose to help mask the bitter aftertaste. It is believed that it acts much like sugar alcohols in the sense that it will be absorbed into the blood stream and then pass unchanged through your urine. Ace K is fairly stable at higher temperatures, and is suitable for baking. There are some concerns that ace K can affect appetite regulation, body weight, blood sugar control, and even may have a potential to cause cancer. Scientific studies are currently underway to see if there is any merit to any of these claims. As of the writing of this blog, there have been no proven links between ace K and cancer. The way I understand it, these issues would only be a potential concern if you were consuming it in large amounts.
Sugaree (D-Tagatose) – Glycemic index 3, Carbs 35
D-Tagatose is about 92% as sweet as sugar. This is a simple sugar (monosaccharide) with the same chemical formula as fructose, but with a different arrangement of the atoms. About 20% of tagatose is absorbed in the small intestine, where it will be broken down in the liver similar to fructose, where it is converted to glucose and can be stored. The other 80% enters the large intestine and it will be broken down into short chain fatty acids. During the process of the large intestine breaking down the tagatose, it can cause gas, nausea and even diarrhea if eaten in large quantities. There have not been many studies regarding any potential long term side effects, but so far have not found any link to negative effects. The carbs are higher than preferred to be used for a ketogenic diet. Since it is broken down to glucose, it can’t be considered sugar free. It is a less calorie sweetener. I would avoid this if you are diabetic or following the ketogenic diet.
NutraSweet or Equal (Aspartame) – Glycemic index 0, Carbs 85
Aspartame is about 200 times sweeter than sugar. Aspartamine as been thoroughly tested by the FDA. This sweetener is considered safe for general consumption, except for anyone with a medical condition called phenylkenoturia (PKU a amino acid metabolism disorder). It is not stable at higher temperatures, so should not be used in cooking. There have been many studies completed according to the American Cancer Society on aspartame and have not found any links to cancer or other medical issues. That being said, there are a lot of doctors and scientists that firmly believe that it will be linked to many negative side effects, and additional testing is needed. This also has too many calories to be a viable option on the keto diet.
Sweet ’N Low (Saccharin) – Glycemic index 0, Carbs 95
Saccharin is about 300-500 times sweeter than sugar. It has been around since the 1800’s. It is often mixed with other sweeteners due to its bitter aftertaste. It is very stable and can be stored for years. Saccharin was falsely tied to cancer in the 1970’s, but some medical professionals recommend avoiding it until more research is done. Again, too many carbs.
While these artificial sweeteners are low glycemic and low in calories, it is important to understand that they may still affect blood sugar. They can also lead to more cravings, upset your hormone balance, and can have an effect on ketosis. As a general rule, avoid these artificial sweeteners if you can. If you can’t avoid them, then use sparingly. As new research comes out, hopefully we can learn more about each of these.
It is also important to know that many of these sweeteners (depending on brand etc.) have fillers like maltodextrin (a carbohydrate that is easily absorbed). Maltodextrin will range on the glycemic index between 85 and 136, which is higher than sugar. So you can increase your blood sugar because of a filler like maltodextrin even though you are using a low glycemic sweetener. Maltodextrin has 4 calories per gram, the same as sucrose. One study I read found a link between maltodextrin and how it can change your gut bacteria and make you more susceptible to disease (Crohn’s disease and E. coli). Maltodextrin can also stall weight loss. So if you read maltodextrin on your label, put it back and look for a better option.
My recommendations
At some point you will need to use a sugar substitute. If you enjoy baking, then these will become your friends. These 4 sweeteners below are my top picks when it comes to keto friendly low carb, 0 glycemic sweeteners. Certain ones will work better with different recipes, so play around with them to see what you like.
- Monk fruit
- Stevia
- Erythritol
- Swerve (made from a erythritol blend)
Concerns with sugar alternatives
As I mentioned above, I want everyone to be aware of the two of the main fillers that you will find in many of your sweeteners (or even foods), and that you should avoid. If you see Maltodextrin or dextrose, think twice before buying it. Maltodextrin has a glycemic index range of 85-136 (glucose is 100) and dextrose also has a glycemic index of 100. It defeats the purpose to get a low glycemic sugar substitute if they are filling it with something that is worse than sugar. Read your labels to make sure you are getting what you want.
There has been some contention when it comes to 0 calorie sweeteners, whether natural or artificial. It is believed that by consuming a 0 calorie sweetener that we are essentially tricking our bodies because it thinks that we ate something sweet. By tricking our bodies into thinking we ate sugar, our bodies will respond like we ate sugar. That means that we may go into a state of hypoglycemia because our body will clear out the current blood glucose in anticipation of us eating more sugar (which we aren’t). In turn, our adrenals tell the liver that it needs to release glycogen to level blood sugars out.
Many of these sweeteners contain fillers or other sweeteners that have unwanted effects, possibly increasing blood sugar
Something else to keep in mind is that these sweeteners don’t support glycogen synthesis. While I understand their point here, from the research that I have found, our bodies do not need sugars or carbs in order to maintain our glycogen levels. Many people have been following the ketogenic diet for years, yet when tested have balanced sugar levels.
If any of these points concern you, I encourage you to do more research. I am not in the medical field and I am just relaying some information that I have found in my research.
Other alternatives to sugar
While many (most) of these are not recommended for the ketogenic diet, I thought I would put a more complete list of sugar substitutes. Please do your research on these before you use them, many are high in sugar. Depending on your recipe, it may be acceptable to add small amounts. I am sure that there are quite a few other sugar alternatives, here are a few that may be able to get you thinking of others that you can use. Use common sense here, sugar is still sugar. Organic sugar is not better than a non-organic sugar in regard to glycemic impact. I am not listing these as any type of recommendation if you are on the ketogenic diet, just trying to show you other options, even if they aren’t great options. If you would like to see the glycemic index of sweeteners, check out this site. You can use some of these in small amounts (depending on how strict you are on keto), or if you are using yeast (as the yeast will eat the sugar), just use common sense.
For example, a teaspoon of honey used in a glaze for a 10 pound ham. Per serving, you are getting very little of the honey, thus very little sugar.
- Agave Nector
- Apricot Puree
- Applesauce
- Apple juice
- Balsalmic glaze
- Banana (pureed)
- Barley Malt extract
- Brown Rice syrup
- Cinnamon
- Club soda
- Cocoa Powder (unsweetened)
- Coconut sugar
- Cranberries
- Dates
- Grapefruit
- Grape juice
- Honey
- Lemon
- Lime
- Maple Syrup
- Milk
- Molasses
- Orange juice (fresh squeezed)
- Raisins
- Rapadura
- Rum
- Sucanat
- Tea leaves
- Yacon syrup
