The Best Sugar Substitutes To Use On A Keto Diet

  • Author: admin
  • Date: August 21, 2023
  • Time to Read: 12 min.
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Are you looking for a way to satisfy your sweet tooth without worrying about the harmful effects of sugar? If so, then look no further! Keto diets are becoming increasingly popular as an effective weight loss program and it is important to find healthy alternatives that can still provide some sweetness. Fortunately, there are several sugar substitutes available that can help you stick to your diet plan while maintaining a balanced lifestyle. In this article, we will explore the best sugar substitutes to use on a keto diet so you don’t have to compromise taste or health.

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For those unfamiliar with the concept of a ketogenic diet, it involves eating high-fat foods and limiting carbs in order to switch our body to burning fat instead of glucose for energy production.

This type of diet requires careful planning and monitoring in order to achieve optimal results. One area that often gets overlooked is finding suitable sugar replacements that won’t kick us out of ketosis but still offer enough flavor and texture for baked goods or other treats.

Fortunately, there are many lower glycemic index options such as stevia extract, monk fruit extract, erythritol, xylitol, yacon syrup, and more which allow us to indulge in delicious desserts while avoiding spikes in blood sugar levels.

Read on to discover what these unique ingredients have in store for us when trying to stay within a restricted carb count on a keto diet.

Definition Of Keto Dieting

Keto dieting is a low-carb, high-fat nutrition plan that’s designed to help you burn fat faster and achieve rapid weight loss. It involves limiting your carb intake to just 20 grams of net carbs per day while increasing your consumption of healthy fats like olive oil, avocado, and coconut oil.

To stay in ketosis (a metabolic state where the body burns stored fat for energy), it’s important to avoid sugar and other sugary foods.

Fortunately, there are plenty of alternative sweeteners available for those on a keto diet!

Coconut sugar is one such option.

This natural sweetener has a lower glycemic index than regular table sugar, which makes it much better for keeping blood sugar levels stable while still providing all the sweetness you need.

Monk fruit extract is another popular keto friendly sweetener that can be used as an alternative to sugar or artificial sweeteners.

Unlike many alternatives, monk fruit extract doesn’t contain any calories or carbohydrates, making it ideal for those trying to follow a strict ketogenic lifestyle.

Both coconut sugar and monk fruit extract make great substitutes when baking cakes, cookies, muffins, and other treats without compromising flavor or texture – so don’t let cutting out sugar keep you from indulging in delicious desserts.

Benefits Of Sugar-Free Sweeteners

So now that we have a better understanding of what keto dieting is, let’s take a look at some of the benefits associated with using low-carb sweeteners.

One of the most popular sugar substitutes for those following a ketogenic diet is monk fruit sweetener.

Monk fruit

Monk fruit is naturally derived from an extract of the Chinese melon and provides a delicious sweetness without adding any additional carbs or calories to your meal plans.

Another great alternative to traditional sugars is natural plant extracts like stevia.


Stevia comes in several forms, including liquid drops and granulated powder, which can be added to coffee and other beverages as well as desserts and baking recipes.

Both monk fruit sweetener and stevia offer numerous health benefits by providing sweetness without increasing blood sugar levels or adding additional calories.

In addition to containing zero net carbs, these alternatives also provide powerful antioxidants that help protect our bodies from oxidative stress caused by free radicals.

Furthermore, they contain no artificial ingredients or chemicals so you can rest assured knowing that you’re only consuming all-natural products when using them in your cooking.

Not only do these options satisfy our cravings for sweets but their many health advantages make it even easier to stick to our healthy eating habits.

Types Of Natural Sweeteners

If you’re looking for a natural alternative to sugar on your keto diet, there are several great options. Monk fruit extract is one of the best choices as it contains zero calories and carbs.

It’s also 300 times sweeter than table sugar so you don’t need much of it for the same sweet taste! Maple syrup is another popular choice; although it does contain some carbs, its glycemic index is lower than white sugar, making it a better option.

Stevia products have become increasingly popular in recent years due to their intense sweetness – they can be up to 400 times sweeter than regular sugar without containing any calories or carbs.

Lastly, agave syrup has gained popularity because it too contains no calories or carbohydrates while providing a subtle sweetness.

No matter what type of natural sweetener you choose, make sure that you read labels carefully and use them sparingly since all these alternatives still contain some form of sugar.

Whenever possible opt for unsweetened versions instead which will not affect your daily carb intake goals.

Try experimenting with different types of natural sweeteners until you find the ones that suit your tastes and dietary needs best!

Artificial Sweeteners To Avoid

When it comes to following a keto diet, avoiding artificial sweeteners is key. While they may have fewer carbohydrates than regular sugar and no calories, some non-nutritive sweeteners can be hazardous to your health.

Acesulfame potassium (acesulfame K), saccharin, aspartame, sucralose and neotame are all considered high intensity sweeteners that should be avoided on the keto diet.

These artificial sweeteners can often leave an aftertaste in drinks or food which is why many people try to avoid them altogether.

Additionally, research has suggested that these types of sweeteners may trigger inflammation in the body making them less than ideal when trying to follow a healthy lifestyle.

So if you’re looking for something to satisfy your sweet tooth while sticking with your keto goals, natural alternatives like stevia will provide added sweetness without any of the potential negative side effects associated with artificial ingredients.

Low-Calorie And Low-Carb Sweeteners

When it comes to low-carb and low-calorie sweeteners, a keto diet does not have to be completely void of sweetness.

If you are looking for ways to satisfy your sweet tooth while sticking with the carb lifestyle, there are plenty of options out there.

Here we will look at some great alternatives that can keep your cravings in check without blowing your diet.

One popular option is stevia, which has zero calories and carbs.

It’s also natural, so you don’t need to worry about any artificial ingredients sneaking into your food.

Monk fruit extract is another excellent choice as it has no added sugars or other unhealthy additives.

It may take some getting used to if you’re expecting something like table sugar, but its taste isn’t too far off the mark once you give it a try.

There’s also erythritol – a sugar alcohol derived from plants – that has 75% fewer calories than regular sugar and can add a subtle sweetness to dishes without totally overpowering them.

These alternatives aren’t just good for baking; they’re also perfect for adding flavor to coffee or tea while still staying within the limits of the ketogenic way of eating.

With these options available, those on a keto diet do not have to feel deprived when it comes to sweets.

Whether you prefer stevia, monk fruit extract or erythritol – all three provide an easy way to enjoy treats while keeping up with the demands of a low-carb lifestyle.

Sugar Alcohols

Sugar alcohols are an ideal option when it comes to keto-friendly sweeteners. These compounds are found naturally in certain fruits and vegetables, though they can also be manufactured for commercial use.

What makes them unique is that they’re not completely absorbed by the body, so their carbohydrates don’t always count towards your daily intake.

Plus, sugar alcohols are up to three times sweeter than table sugar, meaning you don’t need as much of it to satisfy a sweet tooth.

When using these substitutes, however, keep in mind that consuming too much could still result in adverse effects such as bloating or stomach upset.

This is because these substances do get metabolized slowly and can still raise blood sugar levels and insulin levels over time if consumed excessively.

To avoid this issue altogether, try sticking with moderate amounts of any given sugar alcohol on your keto diet.

Nutritive Vs Non-Nutritive Sweeteners

With the plethora of different sweeteners on the market, it can be difficult to know which ones are best for your keto diet. When considering sugar substitutes, there are two main categories: nutritive and non-nutritive sweeteners.

Nutritive Sweeteners provide calories and carbohydrates but also have some health benefits such as fiber, minerals and vitamins.

Examples include honey, maple syrup, coconut palm sugar, and agave nectar.

While these sweeteners do provide some nutritional value, they should not be consumed due to their high glycemic index rating.

Non-Nutritive Sweeteners contain little or no calories and carbohydrates. These types of sweeteners come in either natural or synthetic forms.

Natural non-nutritive sweeteners like stevia, monk fruit extract, and xylitol are derived from plants while artificial/synthetic sweeteners such as saccharin, acesulfame potassium (Ace K), and sucralose are chemically engineered in laboratories.

Unlike nutritive sweeteners, these offer no nutritional benefits so you can use them freely without worrying about impacting your daily nutrient intake.*

When choosing between nutritive vs non-nutritive sweetener options for your keto diet keep this in mind:

  1. Nutritives offer various levels of nutrients but may not fit into certain diets due to higher carbohydrate content;
  2. Non-nutritives typically contain few calories with zero impact on blood sugar yet don’t add any nourishment;
  3. Synthetics should always be used sparingly since they’re highly processed with potentially harmful ingredients that could damage your health over time if taken regularly or excessively.

Choosing the right type of sugar substitute requires research and understanding what works best for your individual needs and lifestyle goals – whether it’s reducing calorie consumption or avoiding added sugars altogether.

It’s important to remember that each person has unique dietary requirements when it comes to achieving optimal health outcomes so make sure to consult with a healthcare professional before making any major changes regarding your food choices.


Moving on from Monk Fruit Extract, erythritol is also a great sugar substitute to use on a keto diet. It has been used in food and beverages for many years and its popularity continues to rise due to its low calorie content and sweetness.

Erythritol is an alcohol-sugar that occurs naturally in some fruits but it can also be made synthetically through the fermentation of glucose.

It contains about 6% of the calories found in regular table sugar, making it much more suitable for those following a keto diet who are trying to reduce their overall caloric intake.

What’s even better – it does not cause any significant insulin response or digestive discomfort!

Erythritol is far sweeter than other sugar substitutes such as stevia and xylitol so you don’t need to use very much at all when baking or sweetening drinks.

This makes it an ideal choice for people wanting to keep carbs levels down while still having something sweet added to their diets.

Since there have been no known health risks associated with using erythritol, this could be a great alternative if you’re looking for something other than monk fruit extract to add flavor without adding too many extra calories.


Xylitol is a great sugar substitute for those following a low-carb diet or keto lifestyle. It’s naturally found in small amounts in many fruits and vegetables, but it can also be produced from the bark of birch trees.

Xylitol has about 40% fewer calories than regular table sugar and is 75% as sweet.

Furthermore, xylitol doesn’t raise blood glucose levels like other carb sweeteners do and have even been shown to help reduce cavities when used as part of an oral hygiene routine.

However, while xylitol may have health benefits, it should still be consumed sparingly due to its high glycemic index.

Too much xylitol can cause digestive issues such as bloating and diarrhea, so moderation is key.

It can also be harmful to pets, so this should be taken into consideration.

To reap the most benefits without overdoing it, try using this natural sweetener instead of processed sugars whenever possible to satisfy your sweet tooth on a keto diet.


Moving on from xylitol, allulose is another great option for a keto sweetener.

Allulose is a simple sugar that has recently surged in popularity due to its low-carb diet friendly nature. It’s considered “rare sugar” because it only occurs naturally in small amounts within certain fruits and other plant sources.

Unlike other sugars, when consumed allulose is not metabolized into glucose by the body which means it won’t spike your blood sugar levels or contribute to tooth decay as regular sugar does.

What’s more, since this sugar passes through the body without being absorbed it doesn’t provide any calories either.

This makes it an ideal pick for people trying to switch to a ketogenic lifestyle as part of their weight loss plan.

Allulose also keeps baked goods moist and adds sweetness with a minimal aftertaste – making it one of the most popular choices among bakers looking for healthier alternatives.

Plus, unlike many artificial sweeteners you can find it easily at most grocery stores so finding this keto sweetener isn’t difficult at all.

As such, if you’re trying to cut down on carbs while still satisfying your sweet tooth then allulose might be just what you need.

Yacon Syrup

Yacon syrup is an excellent sugar substitute for those on a keto diet. It has low carbs per tablespoon and provides several health benefits, making it an ideal addition to one’s daily meal plan.

It is also suitable for people with phenylketonuria because it does not contain the amino acid phenylalanine which can be harmful to them.

Plus, since yacon syrup comes in both liquid and granulated versions, you can choose whichever form works best for your particular needs.

This sweetener is especially beneficial when used in baking as it helps add moisture without adding additional calories or carbohydrates.

Furthermore, its mild flavor pairs well with other ingredients like fruits and spices which makes it great for many different recipes.

Additionally, yacon syrup contains prebiotic fiber which encourages healthy gut bacteria growth while helping digestion so there are plenty of reasons why this sugar alternative should be considered by people looking to make healthier choices.

Pros And Cons Of Keto-Friendly Sweeteners

Keto-friendly sweeteners often provide a great way to satisfy your sweet tooth without breaking the rules of a ketogenic diet.

There are several different types of sugar substitutes that can be used in place of regular table sugar, and each has its own benefits and drawbacks.

Sugar alcohols like erythritol and xylitol offer sweetness with fewer calories than sugar but may cause digestive issues for some people when consumed in large amounts.

Low carb sugar substitutes such as monk fruit extract or allulose have no effect on blood glucose levels, making them an ideal choice for those looking to keep their carbohydrate intake low while still enjoying something sweet.

Stevia leaves are also increasingly popular as they provide a natural sweetness without any added calories or carbohydrates at all.

Whether you choose one of these options or combine them together in recipes, it’s important to consider both the pros and cons before incorporating them into your diet.

It is worth noting that many keto-friendly sweeteners tend to be more expensive than traditional sugars, so if budget is a concern then searching around for discounts may help save money in the long run.

Also, certain artificial sweeteners should be avoided due to potential health concerns associated with their consumption. Despite this, there are plenty of safe alternatives out there that not only taste good but won’t kick you out of ketosis either.

Finding a balance between price, safety, nutrition, and flavor will depend on individual preferences – so experiment until you find what works best for you!

Final Thoguhts: Best Keto Sugar Substitutes

In conclusion, keto dieting can be a great way to improve your health and lose weight. But it’s important to consider the types of sweeteners you use while on this type of eating plan. Natural sweeteners like allulose and yacon syrup are among the best sugar substitutes for those on a low-carb or ketogenic diet since they provide fewer calories and carbs than regular sugar.

However, you should avoid artificial sweeteners as much as possible due to potential side effects. All in all, with careful consideration about which sugar alternatives you choose, following a keto diet doesn’t mean sacrificing flavor or sweetness! My advice is to experiment with different natural sugar substitutes until you find one that works well for you and satisfies your taste buds without compromising your overall health goals.

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