What Is The Best Sweetener To Use For Weight Loss – Most people who start a keto diet initially find that they have strong sugar cravings. Even low-carb dieters will tell you that they fall into sweet temptation every now and then.
This is where keto-friendly sweeteners show their worth, giving you a way to satisfy your sweet tooth without putting you out of ketosis or preventing fat loss.
What Is The Best Sweetener To Use For Weight Loss
As with most “low carb” products, you need to be careful about the ingredients in the sweets you use. Even if it says “no carb” or “no sugar,” it can still contain plenty of net carbs and calories and slow down your keto diet progress. (That’s why we have to consider all carbohydrates when we track our macros on keto.)
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That being said, there are few keto-friendly sweeteners like sucralose that give you all the sweetness without the calories or carbs.
There are several categories of sweeteners. The three main categories are natural sweeteners, sugar alcohols, and artificial sweeteners (or synthetic sweeteners). There are a few others that don’t clearly fall into these categories (such as glycerin-based sweeteners), but they’re rare enough and rarely used that we’ll skip over them.
For those who want a quick recommendation of sweeteners for the keto diet, I personally suggest that you stick to erythritol and stevia (or a mixture) because both have a lot of evidence to support their safety, they do not cause blood sugar or insulin. spikes. , and they are absolutely delicious. When used together, they seem to cancel out any bad taste.
When buying these (or other) sweeteners, be sure to check the ingredients on the package. Look for pure sweeteners, and avoid any product with fillers that raise blood sugar levels (eg, maltodextrin, dextrose, and polydextrose).
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Below we look at the most common of all the different types of sweets we come across and which ones are the best to choose. For your convenience, here is a clickable list that you can navigate to each type of sweetener included in this article:
However, before we get into them, we must address the downside of adding any low-carb sweetener to your diet.
Healthy, safe, zero-calorie and zero-carb keto-friendly sweeteners can help you lose weight and improve your health. Studies of different types of low-calorie and non-calorie sweeteners have shown that they increase the desire to eat sweets, leading to high calorie consumption and weight gain.
In other words, all sweeteners control cravings for sweet foods, and some can make these cravings irresistible. As a result, you won’t feel satisfied unless you eat more calories. This makes it harder than it should be to lose weight and improve your health.
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As a general rule of thumb, it’s always best to limit sweet foods throughout your keto diet, especially in the beginning. Avoiding sweets may be difficult at first, but over time those cravings will fade.
If you want to make keto-friendly desserts a part of your keto diet, we suggest eating them only occasionally (or making sure they fit into your calories and carbs for the day). To help you figure out which sweeteners to use and which to avoid, read on below.
How can we tell the difference between keto-friendly sweeteners and sugar-substitutes that we should avoid? Generally, the best options have these features:
These qualities provide us with a useful framework for judging the merits of any potential keto sweetener. Keep this in mind as you try to figure out if a new product is keto-friendly and healthy for you.
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Overall, it’s best to use keto-friendly sweets that have been well researched and widely used for years. Always be skeptical of any new product with questionable ingredients and don’t do research to back up its marketing claims.
To help you sort through the complex world of keto sweeteners, let’s take a look at some popular options in each sweetener category.
Next to each sweetener name, you’ll see a “GI” and then a number. This refers to the glycemic index, which measures how much a certain food raises your blood sugar. Most sweeteners are 0 GI, meaning they do not raise blood sugar.
The base is glucose, which is 100 on the GI scale. You usually want to use low GI sweeteners and you may find it more beneficial (taste wise) to use a combination of two or more low GI sweeteners.
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Below you will find an overview of our list and their glycemic index, carbohydrates and calorie count. If you scroll to the bottom of the page, you will find more information about sweeteners to avoid on a low-carb ketogenic diet.
Simply put, natural sweeteners are sweeteners made from concentrated ingredients of edible plants. Stevia extract, for example, contains a plant compound extracted from the naturally sweet leaf of the stevia plant. The leaf is not very sweet, but if you remove and concentrate the steviol glycosides (a plant compound responsible for the sweetness of stevia), you get a delicious keto drink that can be about 200-350 times sweeter than sugar without the calories. or carbohydrates.
However, one important caveat with natural sweeteners is that “natural” does not mean “healthy” or “keto-friendly.” Many natural sweeteners come with enough carbs to knock you out of ketosis and put you on a roller coaster of sugar cravings.
If you are checking whether sweetener can be a part of your diet or not, you should check yourself and know how it affects the body. Let’s start this process by taking a closer look at some popular natural sweets.
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For your convenience, here is a clickable list of natural sweets that we will learn about in this article:
Stevia is a plant commonly called sugar leaf. This completely nutrient-free extract has gained a lot of popularity over the past few years and is regularly used by many keto dieters.
It is considered a calorie-free food supplement that is 300 times sweeter than sucrose (table sugar). It is not metabolized by the body and is stable at low and high temperatures.
Stevia extract has been found to improve health. Studies have shown that stevia slightly lowers blood pressure, lowers blood sugar and insulin levels in diabetics and healthy people, and is anti-inflammatory.
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This triple effect (ie, stevia’s influence on inflammation, blood sugar control, and blood pressure) makes stevia particularly useful in the treatment of obese patients, metabolic syndrome, heart disease, and/or diabetes. Of all the sweeteners that have been studied extensively, stevia holds the most promise in terms of improving health.
When shopping, look for liquid-based stevia. This usually involves mixing raw stevia powder with a solution to keep it pure. Stevia powder is also a good choice as long as stevia extract is the only ingredient.
With any stevia product, be sure to read the ingredients label. Many sweeteners, especially powdered products, come with carb-heavy fillers (eg dextrose and maltodextrin) that raise blood sugar levels.
Recommendation: Use it! It is a good sweetener for any food and has a positive effect on health. Your best option is liquid stevia (or stevia extracted without any additives). If you use liquid stevia in baking, pair it with a keto-friendly sweetener (like xylitol or erythritol) for better flavor and to provide the necessary “bulk”.
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Maximum Daily Dose Recommendations: The FDA defines the acceptable daily dose as a fraction of this amount (4 mg/kg per day for a stevia product with 95% pure glycosides). That being said, some human studies using chronically high doses of up to 1.5 grams daily show no side effects. (For reference, 360 mg of stevia powder is all you need to replace the sweetness of one cup of sugar. You don’t usually use that much stevia in one day.)
Buying Tips: Liquid stevia or 100% powdered or granulated stevia are your best options. Stevia packets, such as Stevia in the Raw, often contain carbohydrate fillers such as dextrose.
Allulose is one of the lowest calorie sweeteners on the market. It is made up of monosaccharides (simple sugars) found in small amounts in wheat, other fruits (cantaloupe, figs, raisins) and other sweet ingredients (such as maple syrup and brown sugar).
The reason that allulosi does not have a glycemic index or net carb content is that 100% of it is removed from the body without being metabolized. In other words, our bodies cannot use it for fuel.
Best Sugar Substitute For Keto? [infographic]
However, this does not mean that allulosi is an ineffective sweetener. Several medical and animal studies have shown that natural sweeteners can help lower insulin and blood sugar levels after meals.
Some studies have found that they have antioxidant and blood lipid-lowering properties. These results make allulose appear as a suitable substitute for sugar to prevent common diseases such as diabetes and heart disease while enhancing the effects of the ketogenic diet.
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