Sugary foods and sweet ingredients are generally forbidden when it comes to the keto diet, because they tend to be high in carbs. Even though, there are a lot of sweeteners that are available that can add the sugary taste you may be craving for without having a significant impact or your carb intake. Some of the best substitutes in keto are described below.
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Monk Fruit
One of the best substitutes for sugar when you are on a ketogenic diet is monk fruit. Monk fruit is completely natural with a mild taste and can be used as a sweetener in most keto recipes. However, monk fruit may be a bit expensive and it may need to be mixed with other lower-quality sweeteners to make it more affordable. Also take note that monk fruit is mild, sweet, and may have a bit of an aftertaste. The best way to use monk fruit is as a sugar alternative in most ketogenic dishes.
Erythritol
Also on our list of some of the best substitutes for sugar in a keto is erythritol. Erythritol is an affordable and versatile sugar alcohol that ranks zero on the glycemic index scale. It makes a great sweetener when it comes to making ketogenic meals. Take note that this ingredient can cause bloating and sometimes diarrhoea if you use too much. So you must be careful when adding this ingredient to your recipes. Erythritol has about 70% the sweetness of sugar plus it has a minty or cool aftertaste. Also, this ingredient is best used in fruit-based desserts where the aftertaste will not be much of a problem.
Stevia
You can consider using stevia is a sweetener for most ketogenic recipes. Stevia is extracted from the Stevia plant, also known as the sugarleaf or candyleaf. This is one of the best sweeteners for ketogenic meals. Some of the advantages for using stevia in your meals is that it is all natural and it does not have any calories. You should just use a small amount to get the same sweetness level as sugar in your recipes. On the downside, stevia has a liquorice-like or bitter aftertaste, which may not taste great in some dishes. Also, it may be expensive compared to sugar and many other sweeteners plus some people experience bloating and gas after consuming it. However, it is 30 to 150 times sweeter than sugar with a liquorice hint. Stevia is best added in low-carb desserts, tea, and coffee. It is also best when mixed with other sweeteners to offset the aftertaste.
Xylitol
The third substitute for sugar in a ketogenic diet is xylitol. Xylitol is very affordable and it will not cause any tooth decay. On the downside xylitol has been reported by some to cause bloating as well as diarrhoea, especially if you put in large doses in your recipe. To a lot of people xylitol has a similar level of sweetness to that of sugar, but it also leaves a cooling aftertaste. It is best to use xylitol as a sweetener for drinks and desserts.
Insulin Based Sweeteners
Also on our list of some of the best substitutes for sugar in keto is the insulin based sweeteners. These sweeteners are a great prebiotic sweetener with many health benefits. They can also double as a texture-enhancing ingredient since they are a water absorber. However, insulin based sweeteners can cause digestive issues in some people. These sweeteners are reported to have a mildly sweet taste, but they can also enhance the sweetness of your meals. For best use, add insulin based sweeteners in baked goods and creamy desserts.
Aspartame
Aspartame is one of the main sweeteners that is found in many diet sodas and sugar-free packaged foods. It can make a great substitute for sugar in ketogenic diets. It is almost completely calorie-free plus it is great for dental cavity prevention in addition to being relatively affordable. The disadvantage of using aspartame in your meals is that it is not the best sweetener for cooking. However, it has been approved by the FDA and considered safe to use as a sweetener. This ingredient tastes 200-times sweeter than sugar although some people report a metallic aftertaste. It is best to use aspartame in cold and uncooked food since it tends to break down when heated and that makes it less sweet.
Sucralose
Also on our list of some of the best alternatives for sugar in keto is sucrose. Sucrose is affordable and easy to find, and it can be used in small quantities. One advantage of using sucrose is that according to animal studies it has been found that it can negatively affect gut bacteria. In addition, it is up to 1000 times sweeter than sugar. Sucrose is best used in most desserts, drinks, as well as sauces.
Allulose
You can also consider using allulose in place of sugar in keto. Allulose is a low-calorie and low-sugar sweetener that can be used in a number of recipes if you are on a ketogenic diet. It has some disadvantages which are that it is hard to find because it is relatively new on the sweeteners market. As such, it is not sold directly to consumers. However, this ingredient has 70% of the sweetness of table sugar and it has no bitterness, plus it is as cooling sensation. It is best to use cellulose in salad dressings, sauces, and fillings. You can find it in low-sugar convenience food stores.
Bochasweet
Another substitute for sugar in keto is bochasweet. Bochasweet has a taste that is almost the same as that of cane sugar and has no net carbs and this makes it a perfect substitute. The disadvantage of using this ingredient is that it is fairly expensive compared to other sweeteners that you can use. Apart from tasting just like sugar it does not have a bitter or cooling aftertaste. You can use bochasweet in most keto recipes including for sweetening desserts as well as drinks. You can simply use a one to one ratio when replacing sugar with bochasweet.
