Everything to know about keto sweeteners — Diet Doctor Explores

October 27 2020 by , video by Simon Victor in Food

Finding the perfect sweetener is the secret to enjoying an occasional keto or low-carb treat.

Use our guide to explore which sweetener might be right for you. But even after you’ve found the perfect approved sweetener, what about the different forms of sweetener? Which should you use, and when?

Sweetener comes in three different forms: granulated, powdered, and liquid. And they aren’t all created equal.

Step into my kitchen during this week’s episode of Diet Doctor Explores. I’ll show you different forms of sweeteners and give you examples of when to use them. I’ll also explain what forms work well for different types of recipes.

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Sweetener guide

Keto sweeteners – the best and the worst

What sweeteners are good on a low-carb diet? Check out our visual guide. The ones to the right are worse for people’s weight and blood sugar. If you’re aiming to stay low carb, try to avoid them. The best options are to the left. We suggest primarily using stevia, erythritol or xylitol.

16 comments

24 comments removed
25
Ji
October 27 2020
Allulose?

Reply: #27
1 comment removed
27
Reply to comment #25 by Ji
Kristin Parker Team Diet Doctor
October 27 2020

Allulose?

Allulose is discussed in our guide!
https://www.dietdoctor.com/low-carb/keto/sweeteners

Reply: #42
28
Drea
October 28 2020
Monk fruit?
1 comment removed
30
Adam
October 28 2020
Purecane! It’s zero calorie sweetener that is actually made from sugarcane and tastes JUST like sugar’
31
Hozefa
October 28 2020
Stevia
32
Mo
October 28 2020
The suggested ones are sugar alcohol its the worst for the gut
33
Yolanda M Averette
October 28 2020
I was using half a cup powdered of Stevia total a day. But I wasn't dropping weight like everybody else. So I went and bought one of those tiny Stevia squeeze bottles, and I do a two second squeeze into my smoothie. It's not as good. It's not delicious like my combination 1/4 Splenda and 1/4 Stevia that I use to put in my smoothies. The combination of the two together taste dead on sugar. YOU CAN'T TASTE THE DIFFERENCE! Unfortunately Splenda isn't as Keto friendly as I thought. I think the Splenda slowed down my fat metabolism.
34
Ava DeLorenzo
October 28 2020
Erythritol sold as consumer sugar substitute product is manufactured, Produced with chemical or Biotech methods. It is not derived from naturally occurring erythritol found in foods, eg., grapes., the amounts being too small.
First, one should consider all of the ramifications, the effect on this plant, of buying yet another Unnecessary product from our energy-using industrial culture. It certainly is “a want” not “a need”.
In addition, regardless of its 0 carb status, it is still sweet. It is used to satisfy a craving (which doesn’t have to be triggered by high carb glucose sugars); it reinforces the learned pattern of sweetness expectation, so prevalent in our culture. Thus, the frosted carrot cake made with erythritol, which looks just like one’s old favorite from Grandma or the bakery. It is stated to be the “least” objectionable sugar substitute which means it is still objectionable. The fact that Erythritol has FDA approval as safe, acceptable, means nothing. We have been done this path a multitude of times over the years. Cargill is one producer of erythritol. Enough said.
ACD
35
Merridy Heard
October 29 2020
Most sugar like sweetners whether Stevia or Splenda are made with maltodextrin. Note anything ending in dextrin is a sugar. If you but pure sucrulose it measuresb1/64th of a teaspoon equals 1 cup of sugar. If you are not loosing weight and using a sweetner it is not the base ingredient causing the problem it is the filler. Buy pure ingredients and your problem is solved.
1 comment removed
37
Janet
January 15
Dr. Eric Westman keeps it simple, count total carbs. Erythritol, found in baking blends like Swerve, is 4g total carbs per 1 Teaspoon. Unfortunately it is added to desserts by the cupful. If you are trying to lose weight, using net carbs for sugar alcohols or any sweetener, may hinder progress. It depends on the individual, but he explains sweeteners well in the new book, End Your Carb Confusion.
38
Joan Mercantini
January 15
In Gary Taubes. new book The Case fir Keto, On Page 241 , he stared that “the use of artificial sweeteners maybe another reason LCHF/Ketogenic eating can work poorly,”

Many years ago, I asked him which were the best sweeteners for diabetics, and he replied”None at all”.
39
Cecilia
January 19
What about pure ground stevia powder

Replies: #40, #41
40
Reply to comment #39 by Cecilia
Cecilia
January 19

What about ground dried stevia leaf?
41
Reply to comment #39 by Cecilia
Crystal Pullen Team Diet Doctor
January 19

What about pure ground stevia powder

You can check out the pros and cons of stevia in our Sweetener Guide. It is 200-300% sweeter than sugar. Be sure to read the labels carefully to avoid fillers. https://www.dietdoctor.com/low-carb/keto/sweeteners#stevia
42
Reply to comment #27 by Kristin Parker
brenda27
January 24
I just read this article and I can't find any mention of Allulose.

Reply: #43
43
Reply to comment #42 by brenda27
Crystal Pullen Team Diet Doctor
January 25

I just read this article and I can't find any mention of Allulose.

Here is a link that will take you directly to allulose: https://www.dietdoctor.com/low-carb/keto/sweeteners#allulose

Everything to know about keto sweeteners — Diet Doctor Explores

Sweetener guide

Keto sweeteners – the best and the worst

16 comments

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