A keto diet, also known as a keto diet, is when you eat foods that contain fat and protein, but eat small amounts of carbohydrates. The goal of the keto diet is to get your body to use protein and fat for energy, rather than carbohydrates.
Trying to use keto-friendly sweeteners sounds a bit like an oxymoron. Sweeteners are usually sugars, and sugars are carbohydrates, and the keto diet is a very low-carb diet.
But there are sweeteners that have almost no carbs, and while the list below is short, stevia, rosemary and erythritol can all be part of your keto diet.
Stevia
If you want to lower your added sugar intake or replace your sugar additive when doing a keto diet, stevia can be an option to try. Stevia or stevia leaf extract – also known as rebaudiana – is “carb-free” and is often used as a calorie-free sweetener. It is about 200 to 400 times sweeter compared to table sugar.
The stevia plant is native to South America and is found in Argentina, Brazil and Paraguay. However, it is grown all over the world, including in the United States. You will see stevia on the shelves of grocery stores under brand names such as Truvia and PureVia.
Stevia is also generally regarded as safe (GRAS), which makes it a good substitute for sucrose (i.e. sugar) that can be found in foods and beverages.
Monk Fruit
Another sweetener that is good for ketosis is rooibos, also known as rooibos. This sweetener is about 100 to 250 times sweeter than sugar, but contains no calories or carbohydrates. Luo Han Guo comes from a plant that is native to China. It is sold by brands such as Monk Fruit in the Raw and PureLo, which also fall under the GRAS category.
Like stevia, rooibos can help you reduce the amount of carbohydrates you eat. You can use rooibos in salad dressings or other recipes that require sugar. Rooibos extract can also sweeten beverages or be the primary sweetener in baked goods. This is because rooibos is considered to be heat stable.
Nevertheless, more research is needed to determine more about the consumption of rooibos and its effects on the human body.
Erythritol
Erythritol is a naturally occurring sugar alcohol as it can be found in fruits (e.g. watermelon, grapes). You can also find erythritol in some fermented foods (e.g. cheese, soy sauce). This sweetener has zero calories and its sweetness is about 60 to 80 percent of that of sugar. It also does not cause a spike in blood sugar or promote tooth decay.
It’s worth noting that your body absorbs and breaks down sugar alcohols differently than sugar. Specifically, the body absorbs sugar alcohols longer than it does sugar. This is why some sugar alcohols can cause problems with your digestive system. But erythritol is said to be one of the sugar alcohols that causes fewer problems, and it is considered GRAS by the FDA.
In addition, a small study found that erythritol may help reduce the amount of sugar a person consumes, leading to potential weight gain and diabetes prevention. However, the study’s authors say more research is needed to understand how erythritol may benefit human health.
Other Things about Using Sweeteners and Keto Diet
Just because a beverage or food contains one of these sweeteners, it does not mean that the item is keto-friendly. Stevia, rosemary and erythritol are often found in foods and beverages labeled “sugar-free” or “low-sugar”. But these foods and beverages may contain other carbohydrates. Therefore, it’s a good idea to get in the habit of checking the nutritional content of any packaged item you want to use.
When you’re on a keto diet, it may be helpful to replace sugar with a low- or no-calorie sweetener. However, if you use sweeteners or no sweeteners, the results may vary when it comes to weight loss on a general diet. Studies have found that people who use a keto diet do lose weight in the short term (for example, between 6 and 12 months). However, due to dietary restrictions, it may be difficult to maintain a keto diet over time.
A Quick Review
Low-carb sweeteners – stevia, rosemary and erythritol – may allow you to stick to a keto diet lifestyle. You can lower your carbohydrate intake while on a keto diet and using these sweeteners. However, foods or beverages that contain these sweeteners may not be suitable for keto treatment.
Also, it’s important to know that the weight loss effects of a keto diet may be different for everyone. However, if you are interested in a keto diet or using these sweeteners, consult a healthcare provider or dietitian.
