Keto Sweeteners: What Are the Best vs. Worst?When it comes to sweetening your coffee, tea or keto-friendly dessert, it can be confusing to navigate the many sweeteners on the market. You’re probably wondering about what keto sweeteners make it to theketo diet food list and which ones should be avoided altogether. Sweeteners play a very small role when you’re on the keto diet. Even the best keto sweeteners should only be used sparingly and in moderation. But there are some good options that are low in net carbs and calories, and will keep you in ketosis. The Role of Sweeteners on Keto (hint: small!)It’s true that you need to be careful with sweeteners on keto because they can quickly raise your blood sugar levels and take you out of ketosis. That said, there are some natural, low carb sweeteners that you can use in moderation when you need to add a little sweetness to a meal or beverage. TypesYou may have noticed when you look at ingredient labels that there are a ton of types of s Glycemic index is the measure of the blood glucose-raising potential of the carbohydrates in a food compared to pure glucose. We look at the glycemic index of a food to find out how quickly it’s converted into sugar once we’ve eaten it. When you eat foods that are high on the glycemic index scale, you will experience a faster, more significant increase in your blood glucose level. And when you eat foods that are lower on the GI scale, the increase in blood sugar is much slower and more sustained. Natural sweeteners, artificial sweeteners and sugar alcohols all have a glycemic index that falls between zero and 100. On keto, you want to choose sweeteners that have a zero low glycemic index so that your blood sugar levels aren’t changed. Net CarbsBest Keto SweetenersTo be considered a keto sweetener, a few things need to be true. The sweetener needs to have very little or no calories and net carbs. It also can’t have any hidden sources of high-carb fillers, like maltodextrin or dextrose. And the sweetener can’t have a negative effect on insulin, blood ded artificial sweeteners. Non-GMO, pure forms of erythritol can be used in moderation on the keto diet, especially in combination with small amounts of stevia. 3. InulinInulin is a soluble plant fiber that’s found in the chicory plant and other foods like asparagus, bananas and artichokes. Half cup of inulin contains about 1 net carb, 150 calories and measures as zero on the GI scale. It is not digested by enzymes in the body, so it passes through the digestive system and even helps to feed good bacteria in the gut. Compared to table sugar, inulin is said to be about 10 times less sweet. It has a mild sweetness that makes it versatile in recipes.. In recipes for baked goods, inulin can also replace flour because it absorbs water and works as a thickener. 4. Monk FruitMonk fruit sweetener or extract is another keto friendly sweetener that measures as zero on the Natural and Artificial Sweeteners to Avoid on KetoWhen it comes to choosing the right sweeteners when following a ketogenic diet, you need to watch out for those that are high in sugar and carbohydrates, and measure higher on GI scale. Even natural sweeteners that provide antioxidants and health benefits, like honey, maple syrup and coconut sugar, can knock you out of ketosis because of their carb content. And some artificial sweeteners that are commonly used and recommended as part of the keto diet, come with a host of side effects and dangers. Although they are low in calories and carbs, artificial sweeteners are never recommended because they can cause health concerns like headaches, weight gain, kidney damage and more. While you are on the keto diet and want to stay in ketosis, avoid using these sweeteners:
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