The craving for sugar is a typical feeling in the beginning of the Keto diet. Although they usually go away when the body adjusts to a reduced carbohydrate intake However, they can be a challenge to control at first.
In this article, we will examine some of the most keto-friendly sweeteners that can satisfy your sweet craving, and the ones you may prefer to avoid or limit.
Should You Use Sweeteners on Keto?In the case of keto-friendly sweeteners, there is no one right or wrong choice There are valid arguments from both sides. ?
One of the major benefits of sweeteners that are specific to Keto can be that they are able to satisfy your craving for sugar without altering blood sugar levels or taking the ketosis cycle. Theoretically,? having a treat every now and then could make the diet feel more relaxed, and this could help you stick to it for a longer period of time. You can have the Keto cake and enjoy it as well.
But, any sweetness regardless of whether it's pure sugar or from a sweetener is believed to trigger those same pathways of reward as well as dopamine release within the brain. This could lead to continued cravings for sugar and addictions for some people however this might not be the case for everyone.
In the end, it boils down to personal preference and tolerance. ?
Certain people are able to enjoy the occasional Keto snack and still maintain an appropriate diet. Some may prefer not to indulge completely because it eliminates the possibility of one Keto cookie becoming the entire Jar...
What to Look for in a Keto SweetenerThe perfect Keto-friendly sweetener must meet the following requirements:
There is no evidence of effect in blood sugar. Be low in calories and low in net carbs.Have been through strict safety testing.Produce no negative effects. effects.Can be safely heated. Keto-Approved Sweeteners 1. SteviaThe plant Stevia is indigenous in South America and has been utilized for over 1500 years to make a natural sweetener. ?
Stevia is not nutritive, which means it is not a source of carbs, calories or any other nutrients. This is fantastic news for those who are following the Keto diet. ?
Based on the type of stevia, the active ingredients are typically 30 to 150 times sweeter than sugar, which means that a small amount goes far. It is sweet and has that typical taste, however some varieties can have an aftertaste that is slightly bitter with some hints of liquorice. ?
Stevia is available in powdered, granulated, and liquid forms. Drops are preferred since both the powdered as well as granulated forms can be combined with sweeteners and fillers such as maltodextrin and dextrose. ?
Stevia on its own has been proven to have no impact on blood sugar levels and could even reduce blood sugar levels, making it a preferred option for diabetics and those who are on a low-carb diet. Research suggests that it could reduce blood pressure in certain people.
The refined extracts of the stevia plant (steviol glycosides) are deemed healthy by FDA as food additives however whole and raw leaf extracts are not currently accepted due to the absence of toxicological data. What is the? ?
2. Monk FruitThe Monk Fruit is naturally occurring sweetener derived by the monk plant indigenous in Southeast Asia. It was used as a herb tonic as a the traditional Chinese medicine for a number of years. ?
Similar to stevia, it has no calories, carbs or calories and does not appear to increase blood sugar levels or insulin levels. ?
The Monk Fruit is high in antioxidants, also known as mogrosides. They are responsible for sweetness that is between 100 and 250 times more than that of sugar. ?
The downside to the monkfruit is it could be costly. Since it's a recent product also no research studies regarding the long-term effects of daily use.? ?
3. ErythritolErythritol is an alcohol made of sugar that has the same structure as sugar, however it is only partially consumed in the human body. It is usually created by the fermentation of glucose using corn starch or wheat and resulting in fine white powder or small granules.
Erythritol isn't calories-free, as it has 0.24 grams of calories, compared to 4 calories per milligram of sugar from table.
Similar to monk fruit and stevia Studies suggest that erythritol has no effect in blood sugar level.
Erythritol can cause nausea when consumed in large quantities (50 grams in one serving) however, it is considered to be safe for take.
In addition, erythritol has been proven as more efficient at combating caries and dental plaque than sorbitol and xylitol.
4. XylitolXylitol is a different sugar alcohol that has a similar sweetness as regular sugar. It has 2.4 Kcal per gram, which is about two-thirds of the calories is found in table sugar.
Studies on animals suggest that in diabetic rats the xylitol ingredient can lead to the reduction of the body's weight as well as blood sugar levels, as well as a significant increase in the concentration of insulin in the blood and tolerance to glucose compared to the control.
5. SucraloseSucralose is a different artificial sweetener. It's 400-700 times sweeter than sugar, so it is used only in very small amounts.
The effect of sucroflax on the blood sugar level isn't yet established, and could depend on the previous use of artificial sweeteners.?
There are concerns about the negative effects that sucralose could be having on the gut biome, and the possibility that it could be broken down or interact with different ingredients when exposed to high temperatures.
As of now, a lot of the studies that have been conducted on sucralose have been insignificant or conducted on animals, therefore, we don't have important data regarding the long-term effects. It is probably better to choose alternatives when you can and stay clear of using sucralose in high temperatures.
Keto Dessert RecipesIf you're looking for something sweet to satisfy your craving for sweets, why not take a look at these delicious treats low in carbs that contain our top keto-friendly sweeteners:
5 Ingredient Keto Lemon CheesecakeKeto Cookie Dough Tart Keto Oreos Keto Peanut Butter Brownie BitesKeto 3-ingredient Strawberry Ice CreamSweeteners to Avoid on a Keto Diet
We've covered the top keto-friendly sweeteners Let's take a look at the ones to reduce or eliminate.? ?
1. AspartameAspartame is among the most frequently utilized artificial sweeteners. It is often used in diet sodas as well as other sugar-free products. In the past, there was a lot of debate about the quality of Aspartame. The FDA considers it generally safe for consumption However, it's noted that certain people with the genetic disease phenylketonuria (PKU), those with advanced liver disease, and pregnant women with hyperphenylalaninemia should avoid aspartame due to the potential links with brain damage. ?
2. Naturally Derived SugarsDates and date syrups, honey and maple syrup, agave, blackstrap and yacon molasses are often cited as healthy sweeteners. Although they are all natural sources and could have healthful properties, each of them could be able to get your body out of ketosis. ?
The yacon syrup is rated at 8g net carbs per tablespoon and the remainder around 13g, it is easy to understand how these sweeteners could easily eat up your daily allowance of net carbs. While you may choose to include some of these sugars that are naturally produced into your diet, you'll likely have less space for satiating, keto-friendly food items.
3. MaltodextrinA different FDA accepted food ingredient is maltodextrin can be found in GMO-corn. It is added to many food items to improve the taste and texture, and also to extend the shelf life of a product.
However the sweetener isn't uncontroversial, especially in relation to the Keto diet.
A high in the GI scale (overtaking table sugar) Maltodextrin has the capacity to quickly spike blood sugar levels - something to avoid if trying to remain in ketosis. Research suggests that maltodextrin could negatively impact gut health and can increase the development of bad bacteria which makes this sweetener one to stay clear of on a Keto diet.
4. Coconut Brown SugarPopular white sugar substitutes like brown sugar and coconut sugar are frequently substituted for traditional sweeteners in a variety of delicious desserts. ?
Although there are trace minerals and B-vitamins in these sweeteners, they are present in tiny amounts, which makes them only marginally healthier than the refined sugars they frequently substitute for. In addition they both contain an abundance of net carbs. This means they are not suitable for the Keto diet. ?
The Main Takeaway:?
When it comes to selecting an Keto-friendly sweetener, it's recommended to stick with Stevia and monk fruits for the best part. ?
With no net carbs and virtually any effect on blood sugar levels, these sweeteners are perfect to satisfy sugar cravings and have very little, if any known adverse negative effects. But, a small amount goes far and we'd suggest using them to adapt your taste to a diet low in carbs rather than regularly relying on them. ?
Always remember to read the label on any sweetener you purchase to find any hidden ingredients that could be sneakily increasing the carb count.