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Most people on low-carb find that once they get used to the diet, the cravings for sugar go away. Many even claim not to use any sweeteners at all. However, you may find it hard to give up sweets, especially at the beginning. I've been researching for natural low-carb sweeteners as well as other healthy alternatives to sugar. As always, there are many sweeteners you should avoid.

I personally avoid using sweeteners regularly and only use them for occasional treats. In fact, most of my recipes in the KetoDiet App and my cookbooks don't include any sweeteners at all. If your goal is weight loss, sweeteners may impair your progress, as even so-called "zero-carb" sweeteners may cause cravings. If your weight is stalling, avoiding sweeteners may help you break the weight loss plateau.

Following is an overview of healthy sweeteners you could use provided your net carbs limit allows for it. People with very low net carbs limits should avoid using anything other than "zero-carb" sweeteners, like Stevia, Monk fruit sweetener or Erythritol.

Best Low-Carb Sweeteners for the Keto Diet

1. Stevia

Stevia is an herb, commonly known as "sugar leaf". The extract from this herb called stevia glycosides is used as a sweetener and sugar substitute. Based on the USDA database, Stevia belongs to a group of non-nutritive sweeteners. This means there are no calories, vitamins or any other nutrients. The availability of Stevia can vary from country to country.

Nowadays, it is commonly used in the US and was approved for use in the EU in 2011. The health effects of Stevia have been questioned for the past few decades. However, based on recent studies of the WHO (World Health Organization), Stevia extract doesn't appear to have any harmful effects. Use in moderation, most products are 200-300 times sweeter than sugar! You can get Stevia powder (natural green or refined/white), Stevia drops (NuNaturals and SweetLeaf) or Stevia glycerite (this one is only twice as sweet as sugar with gooey consistency).

Commercially available Stevia-based sweeteners are NuNaturals, SweetLeaf and others.

If you can, get the liquid stevia / drops, not powdered stevia products. Beware of sweeteners, especially powdered stevia products, that may additionally contain artificial sweeteners, dextrose (sugar) or maltodextrin (e.g. Stevia in the Raw). Sweeteners with dextrose and maltodextrin are known to raise blood sugar. These may be the hidden carbs you are eating which may be the reason you can't get to ketosis. Also, Dextrose is usually made from GMO corn while Maltodextrin is made from rice and may contain monosodium glutamate (MSG) which is not required by law to be labeled.

Some brands may leave a bitter aftertaste, which also depends on your perception. I suggest you try more brands until you find the one you like. Liquid Stevia from SweetLeaf is one of my favourite sweeteners.

If you notice that your liquid stevia product sometimes gets "cloudy", bin it. Even official product websites, don't specify whether if it's safe to consume or not. The common advice is to bin it. When I noticed that myself, I wasn't sure whether it got "contaminated" when handling it or it simply has short shelf life. Since I didn't want to take any risks, I ended up binning a few bottles. It could be quite upsetting as it's not a cheap product and it's supposed to last for several months. Here is what I've found out: The problem stopped when I started storing my stevia in the fridge. I'm also very careful when handling it, so that I don't accidentally contaminate it. Problem solved!

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2. Erythritol

Erythritol is naturally found in fruits, vegetables and fermented foods. It is a sugar alcohol that does not affect blood glucose and has zero calories. Unlike Xylitol, the laxative effects are not reported to be as common. It's because 90% of Erythritol is absorbed before it enters the large intestine and is excreted via urine.

According to medical research, the human body can safely tolerate daily doses of 1 gram per kilogram of body weight. However, in large quantities, it can cause stomach discomfort.

Erythritol has a GI of 0 and 0.2 calories per gram. It does not affect blood sugar and is suitable for a low-carb diet. Because it is only about 70% as sweet as sugar, you may need to use a bit more than sugar.

Erythritol is commonly used in low-carb cooking and is one of my favourites. You can try commercially available sweeteners like Erythritol (non-GMO) or Swerve (a combination of erythritol and oligosaccharides). Another product I've recently come across and would recommend is Lakanto, which is made from non-GMO Erythritol and luo han guo fruit (monk fruit). Lastly, Sukrin is another Erythritol-based sweetener you can try.

3. Monk Fruit Sweetener (Lo Han / Luo Han)

Monk fruit, also known as luo han guo or longevity fruit, is a fruit native to China and northern Thailand that has been used in traditional Chinese medicine to treat obesity and diabetes. It's as sweet as stevia but without the bitter aftertaste of most stevia products. Monk fruit contains compounds called mogrosides that are 300 times sweeter than sugar but are calorie-free and carb-free. These mogrosides are extracted from the fruit and marketed as monk fruit sweeteners.

As with all products, you have to be careful what ingredients they contain. Although pure monk fruit is claimed to have no calories and carbs, most products contain other sweeteners like inulin, which contains a few calories.

Avoid anything containing dextrose and maltodextrin or artificial sweeteners and unnecessary additives. A good product should ideally contain only ingredients like monk fruit extract and inulin. Products containing Monk fruit are: Kal Monk Fruit Powder (mostly monk fruit-based), Swanson Lo Han Sweetener (mostly inulin-based) or NuNaturals Lo Han Supreme (monk fruit, vegetable glycerine, alcohol and water).

I would personally avoid a product called Nectresse for several reasons. When you visit their website, it's hard to find out what ingredients it contains. This raises the first alarm. Secondly, the manufacturer is the same as the one selling Splenda which is an artificial sweetener. So, after browsing the internet, I discovered that Nectresse contains the following ingredients: Erythritol, sugar (for me that's a no-no), monk fruit and molasses.

4. Xylitol

Xylitol is a sugar alcohol that naturally occurs in the fibres of certain fruits and vegetables. It's a sugar substitute that tastes like sugar but has fewer calories.

Like Stevia, it doesn't contain many nutrients but has some other benefits for dental health and may help prevent osteoporosis. It's also used in cosmetics and medicines. Xylitol should be used moderately as a sweetener. Although the human body gets adapted after several weeks of consumption, this study shows that doses over 65 grams can cause diarrhoea. Note that "high doses" for some people may be as low as 40-50 grams per day.

Xylitol has a GI of 13 and has 3 calories per gram. It does not affect blood sugar significantly if consumed in moderation. It is 1 to 1.3 times sweeter than sugar, so you can use the same or less than sugar.

Also, be aware Xylitol can be toxic for dogs and cats, so keep it safe out of their reach! I personally don't use Xylitol, as I experienced minor insulin spikes and digestive problems.

Other Types of Sugar Alcohols

Other types of sugar alcohols are Sorbitol, Maltitol, Lactitol, etc. Almost all of these affect blood sugar levels. Be careful with any "low-carb" or "zero-carb" products. All these commonly use Maltitol that affects blood sugar but is omitted from the net carbs count. It's a good marketing strategy, so don't be fooled! To read more about sugar alcohols, have a look at this great article at MarksDailyApple.com, a website devoted to paleo life-style.

How Many Carbs Do Sugar Alcohols Really Have?

When you look at the label of most sweeteners containing sugar alcohols, they claim to be "sugar-free" or "carbs-free". These products often contain Sorbitol and Maltitol. They use a simple rule:

Net Carbs (including sugar alcohols, polyols) = Total carbs - Fiber

This is not exactly true, as sugar alcohols may affect blood sugar and contain calories, too. Sugar Alcohols (polyols) are carbohydrates that the human body does not completely absorb. The keywords here are "not completely". I have spent a while trying to figure out how to count the net carbs of sugar alcohols. A reliable source of information is Mendosa.com. You can find a list of sugar alcohols, calorie content & their effects on blood sugar in the table below. I made the following assumptions to estimate the carb content in sugar alcohols included in my table:

all calories are derived from sugar alcohols (a type of carbohydrates), our body cannot derive any calories from most fiber (insoluble), and there are 4 calories in every gram of net carbohydrates,

Then net carbs in sugar alcohols can be estimated as follows:

This may be a conservative way of calculating net carbs but when you are on a low-carb diet, it's better to be safe than sorry. In fact, the main reason I use this method is to avoid overconsumption of sugar alcohols because they may be perceived as foods to be consumed freely. Overconsumption will result in digestive issues and in some cases even in sugar cravings.

When you find "zero-carb" products, always be skeptical. There is no definite rule for counting carbs content in sugar alcohols or chicory inulin. Actually, the effect could be different for each individual.

My advice is that you pay attention to any carbs consumed — even from sugar alcohols, as they may disrupt ketosis & weight loss, as I explain in another post: Not Losing Weight on Low-Carb Ketogenic Diet? Don’t Give Up and Read Further.

5. Yacon Syrup

Yacon syrup is a sugar substitute extracted from yacon plant from its tuberous roots grown in South America, Andes. The root has been used for its nutritional and medical purposes for hundreds of years. Like maple syrup, it's made via natural evaporation. It has a slightly caramel taste and is similar to blackstrap molasses and coconut palm sugar.

Yacon syrup has been known for its anti-diabetic properties. It consists of 50% of fructooligosaccharides (FOS) and a fiber called inulin which does not increase blood sugar. FOS are also extracted from fruits and vegetables such as bananas, onions, chicory root, garlic, asparagus, jicama and leeks.

Yacon syrup is also high in antioxidants and potassium which is an essential micronutrient needed in greater amounts when dealing with the symptoms of "Keto-flu". However, the root consists of primarily free fructose at about 35%, so you should consume this sweetener with caution (see this table at the bottom of this post).

Yacon syrup has other health benefits thanks to its significant antioxidant properties and may help keep the kidneys and gut healthy. A study has shown that a daily intake of yacon syrup resulted in a significant decrease in body weight, waist circumference and body mass index when given to obese pre-menopausal women.

When it comes to side effects, excessive consumption of yacon syrup can lead to stomach discomfort. This is due to the fiber content and you should not use more than a few teaspoons a day. Also, you should not use yacon syrup for baking, as the structure of FOS breaks down at high temperatures (over 120 °C/ 248 °F).

6. Inulin-Based Sweeteners

Chicory root inulin (chicory root fibre) is probably the most popular inulin-based sweetener. A product based on chicory inulin, commercially known as Just Like Sugar, additionally contains vitamin C, calcium and orange peel. Although the packaging claims there are almost no calories and no carbs, this isn't exactly true. Inulin functions as a prebiotic, providing food for colonic bacteria.Studies show that the human body can absorb 150 kcal / 100 grams of inulin on average as a result of its fermentation to short-chain fatty acids in the colon.

Apart from chicory root, there are other natural sources of inulin such as Jerusalem artichoke, banana, garlic, jicama, onion or yacon. You may find products made from these foods - just make sure you avoid unnecessary additives and additional sweeteners.

Unlike sugar alcohols, inulin-based sweeteners don't have any cooling effect and shouldn't cause digestive problems if the recommended amount is not exceeded. Studies show that inulin has a beneficial effect on blood sugar and is one of the best sugar alternatives for diabetics and those on a low-carb diet. The nutritional values of chicory inulin are about 150 kcal per 100g / 3.5 oz.

Unlike chicory root, which is not recommended for women who are pregnant or breastfeeding, chicory inulin is generally recognised as being safe (GRAS). Inulin has shown to have prebiotic effects beneficial for our health. One of the inulin-type prebiotics are called fructooligosaccharides (FOS). It's a type of carbohydrate which our body cannot fully digest. Consumption of FOS does not increase blood sugar.

Ideally, you should not use sweeteners containing FOS for baking, as the structure of FOS breaks down at high temperatures (over 120 °C/ 248 °F).

When it comes to side effects, inulin has shown to not only feed the good bacteria, but also bad bacteria. This may lead to gas formation and digestive issues. Studies have shown that a daily dose up to 20 grams is well tolerated.

7. Tagatose

Tagatose is a sugar substitute, a monosaccharide naturally occurring in dairy products, fruits and cacao. Since 2001, tagatose has been generally recognised as safe (GRAS).

The taste is very similar to table sugar and Erythritol. It has a very mild cooling effect — it's 92% as sweet and contains only 38% as many calories as sugar (< 1.5 kcal / g). It has no unpleasant aftertaste and browns and caramelises just like sugar... Somebody said low-carb crème brûlée? :-)

Tagatose only has a small effect on blood sugar and insulin levels, and therefore is recommended for low-carb diets. It has a glycemic index of 3 which is very low. It also inhibits digestive enzymes and degradation of carbohydrates in the small intestine which results in inhibition of carbohydrate absorption in the body - that's why the amount of available carbohydrates (net carbs) is quite low (see this table at the bottom of this post).

Among other benefits linked to consuming tagatose are increased HDL cholesterol (reduced risk of heart attack), prebiotic effect (feeding healthy bacteria in your gut) and antioxidant effect. Tagatose has been indicated to be a potential treatment for anaemia, haemophilia, infertility and it doesn't promote tooth decay. It's beneficial for treating type 2 diabetes and obesity.

When it comes to side effects, higher doses of tagatose have been shown to cause mild stomach discomfort; however, lower doses of 10-30 grams have been shown to be well tolerated.

Tagatose is currently available at NuNaturals and on Amazon.

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8. Mannitol

Mannitol does not affect blood sugar but has more calories compared to Erythritol - about 1.5 calories per gram.

Recent research shows that Mannitol may be a potential treatment for Parkinson's disease. As for the side effects, Mannitol is not recommended for people with anuria and congestive heart failure.

Mannitol is soluble at higher temperatures and great for candy coating but I haven't tried it.

9. Freeze-Dried Berry Powder

Berries are generally known to be the most nutritious and lowest in net carbs of all fruits. If you can find freeze-dried berries and berry powders with no additives, try them in smoothies, yogurt and baked goods.

Fruit powders add a lot of flavour and you will only need to use a very small amount, so you don't have to worry about excessive carbs.

The net carbs content of freeze-dried fruit varies from 30 to 70 grams per 100 grams (raspberries contain less, while blueberries have more carbs). If you want to know how you can use it, have a look at my recipe for No-bake Mini Berry Cheesecakes.

10. Lucuma Powder

Lucuma, also known as egg fruit, is a subtropical fruit native to Peru, Chile and Ecuador. Lucuma powder tastes similar to apricots, sweet potato, maple and mango. It's high in carotene and B vitamins, especially B3, potassium, phosphorus, magnesium and calcium.

It's mildly sweet and you can use the powder to sweeten up smoothies or baked goods. Although it's great for flavouring, don't expect lucuma powder to add a lot of sweetness.

11. Dark Chocolate (75% cacao or more)

Dark chocolate can be added to your breakfast "cereal" (such as my recipe for Faux keto oatmeal from KetoDiet), baked goods or yogurt.

When looking for high-quality dark chocolate with the least amount of net carbs, opt for products with over 75% cacao. I personally don't mind a small amount of added sugar but avoid products containing certain sugar alcohols which raise blood sugar (sorbitol, maltitol, etc.) which tend to be added in large quantities. If you can, find products free of unnecessary additives. Small amounts of soy lecithin are acceptable, unless you suffer from soy allergies.