Best Keto Sweeteners
Keto diet is all about more fat and fewer carbs. Also, you cannot have sugary items. Otherwise, you will not be able to reach ketosis, i.e., a metabolic state that results in weight loss. But some Keto sweeteners are allowed in keto diet so that those people who have a sweet tooth can stay determined. Following are the 6 sweeteners that you can enjoy even when you are on keto diet;
Stevia sweetener comes from the Stevia rebaudiana plant, and it is a natural Best Keto Sweeteners sweetener and therefore, contains no calories and zero carbs.
It also facilitates in reducing blood sugar levels, it is sweeter than sugar, and you can alternate 200gm of sugar with 1 tsp of stevia, as it in both liquid and powder form so you can take it with smoothies and desserts.
Its artificial sweetener, that is popular among people because of its good taste. You can use this sweetener for drinks and dessert, but avoid using it for baking as it will not give you the desired results and could produce harmful compounds.
Sucralose is half times sweeter than normal sugar and as it is not digested, therefore, does not increase calories or carbs. Sucralose is available with the name of Splenda in the stores.
It is easy to digest unlike other sweeteners and can be used for cooking as well as baking. It is as sweet as sugar and is sugar alcohol.
Erythritol consists of 4 grams of carbs and 0.8 grams of calories per tsp, and it’s insoluble, so it is going to make you feel like you have granulated sugar.
This sweetener is mostly found in gums that are sugar-free, candies and mints. The only problem with this sweetener is that it makes the food dry so you will need to add more moisture to make that food moist
And also it has digestive issues if taken in high doses. You can use it in replacement of sugar in 1:1 ratio.
Monk Fruit Sweetener:
It is derived from the monk fruit and is a natural sweetener. Its 100-250 times more sweet than regular sugar, again it can be used for both cooking and baking.
It consists of compounds called mogrosides that are antioxidants. Lastly, it has no carbs and absolutely no calories but always look for ingredients when buying this sweetener to make sure the extracts of the fruit is not mixed with sugar.
It’s extracted from the roots of the yacon plant. It helps in reducing blood sugar level, insulin level.Yacon syrup contains fructooligosaccharides (FOS) that don’t digest and therefore, your body consumes fewer calories and carbs.
It also has glucose, fructose, and sucrose-like sugar in it. Since it has 11grams of carbs per tbsp., still it does not increase your blood sugar level like regular sugar. So use this sweetener and kick start your day on a sweet note.
Sweeteners to avoid:
The following sweetener will not only increase your blood sugar levels but will also result in weight gain.
This sweetener is derived from plants like rice, corn, and wheat and therefore, it has the same properties as sugar.
Since it is high in calories and carbs so not allowed in keto diet, but otherwise it is best to use honey instead of sugar.
It is digested slowly and contains fructose that affects the blood sugar level.
It has a high quantity of carbs and sugar, but it also contains micronutrients like magnesium and zinc.
It can disturb your blood sugar levels as it has 85% of fructose.
Which is considered as the best source of getting instant energy but it also contains a significant amount of carbs.