By Carine

www.sweetashoney.co

4 BEST SWEETENERS FOR YOUR KETO DIET

WHY SWEETENERS?

Keto is about reducing carbs. Sugar is pure carbs. Sugar needs to be removed.

But I like food to taste sweet.

There are tricks to make your palate believe it's sweet: Sweeteners

WHAT ARE THE COMMON SWEETENERS?

1. Sugar Alcohols

2. Artificial Sweeteners

3. Natural Sweeteners

SUGAR ALCOHOLS

Sugar Alcohols are derived from regular sugar.

But unlike sugar, most sugar alcohols are not metabolized by the body.

As a result they don't increase blood sugar levels* and are keto-friendly.

* apart from Sorbitol and Xylitol and Maltitol that do!

They are however often linked with upset guts.

SUGAR ALCOHOLS

Erythritol

Sorbitol

Xylitol

Maltitol

ARTIFICIAL SWEETENERS

Artificial Sweeteners are chemically-engineered powders that trigger the same palate response as sugar

They are technically keto-friendly but they are suspected of adverse side-effects.

And their high sweetness make them impossible to use in baking or cooking. 

ARTIFICIAL SWEETENERS

Aspartame

Sucralose

Acesulfame-K

Neotame

Saccharin

Advantame

NATURAL SWEETENERS

Natural Sweeteners are chemically extracted from natural ingredients.

Some like Monk Fruit or Stevia have a very high sweetening power and are generally sold in blends, mostly with Erythritol.

Others like Tagatose and Allulose are similar to glucose but aren't digested by the body, making them keto.

NATURAL SWEETENERS

Stevia

Allulose

Inulin

Monk Fruit

Tagatose

MY TOP-4 SWEETENERS FOR KETO BAKING

1. Erythritol

2. Monk Fruit (blended)

3. Stevia (blended)

4. Allulose

Easy to use, safe, 0 carbs

Easiest to use when blended (1:1), no aftertaste

Easiest to use when blended (1:1), but slight grassy taste

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