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

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Reader Comments

  1. odys odys

    MALTODEXTRIN WARNING: MONKFRUIT sold by FRUIT IN THE RAW and GREAT VALUE (Walmart) GRANULATED STEVIA have MALTRODEXTRIN added

  2. Great News

    Zevia Root Beer sweetened only with Stevia raised my glucose from 87 to 122 in 45 minutes tonight. No wonder I am not getting into ketosis!

  3. Luis Incorvaya

    you all need to check as well if you are on sweeteners for diet and weight loss some make it harder to lose weight then actually just drinking something with sugar

  4. Nonya Bigness

    2:12 I’m confused I read that Stevia has 0 calories?…4:29 agave is low glycemic. Where can I find the information which states agave is High glycemic?? that’s the first time hearing that. I’m insulin resistant and I’ve been using agave for years… I’d seriously like to read where that information is written?

  5. Cathryn P

    All the sugar alcohols such as erythritol and xylitol were problematic for me as I have SIBO, these sweeteners only making it worse. 95% of people with IBS have SIBO and don't even know it. If you have SIBO, watch Dr. Dan Pompas you tube videos to heal the problem.

  6. Andreas Baglamopektis

    Although I am currently successful in losing weight with Keto, using stevia recently has certainly increased my cravings and hunger. I feel that insulin may in fact increase. This sensation is not imaginary, i have noticed it repeatedly.

  7. Cristy Lloyd

    I am wondering about taking granulated sugar subs and making powdered sugar. I have found several that call for corn starch. Is it necessary? Could you use Psyllium Husk or Xanthan Gum
    instead of Corn starch? Is it a one to one if so?

  8. Dr K.

    American diets aren't even overloaded with sugar… Its worse than that. Its high fructose corn syrup. The body doesn't even recognize it as a sugar. So hello type 2 diabetes.

  9. Dr K.

    If you really don't like licorice, that's why so many don't care for stevia. But you've also got to know, sugar substitutes in liquid form are sugar free, however once its made to a powder, it can add carbs and sugar. The powder used to make the sugar sub is what you need to keep an eye on. And if you're diabetic, check your glucose, if it doesn't raise my blood sugar, that doesn't mean it won't raise yours

  10. Ahmad Qaddori

    My erythritol shows zero calories but 100% carbohydrates , I am confused , I can not give up drinking tea ,I need a sweetner that is good for Keto diet I need to drink tea without breaking my keto diet

  11. Hei Di

    Thank you for all the effort 🙂 have an important question.. What about using diet sugar thats made from Stevia? is that ok? I couldnt find any of the sweetners u talked about n my country except for stevia which is rare here and doesnt even taste good 🙁
    the one I have is Candrel:
    https://www.missmysupermarket.com/canderel-green-stevia-sweetener-75g.html

  12. Pepe Delos Pobres

    I see you commented on, or ‘liked’ some comments that mentioned Sweve. However, I don’t see where Swerve is mentioned in the video.
    What does Ruled.me think of Swerve?
    Where does it rank?

  13. Sandra Satterfield

    I love splenda natural!
    The best in my opinion.
    2 tablespoons acv
    2 tablespoons lemon juice
    30 oz water
    1 packet spenda natural
    YUMMY

  14. kid pro quo

    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?

  15. yef412

    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.

  16. jjsmama401

    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.

  17. Blush for Breakfast

    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! 😓

  18. Tony Richengod

    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.

  19. T D

    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.

  20. Organicrime

    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.

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