Keto-Approved Artificial Sweeteners: A Comprehensive Overview

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From Carbs To Keto

4 min readJun 24, 2024

Sugar is one of the most loved and widely used ingredients in the world. But, it is also one of the most dangerous substances for our health. The consumption of too much sugar can lead to various health problems such as diabetes, obesity, and heart disease. This is why many people have turned to artificial sweeteners as a substitute for sugar. In this blog post, we will be discussing an overview of artificial sweeteners and which ones are keto approved.

What Are Artificial Sweeteners?

Artificial sweeteners are synthetic sugar substitutes that are used to sweeten foods and drinks. They are a low-calorie alternative to sugar and are used in various products such as soft drinks, chewing gum, and baked goods.

Types Of Artificial Sweeteners

There are several types of artificial sweeteners, including:

Aspartame: This is a low-calorie sweetener that is commonly used in diet soda and other low-calorie beverages.
Sucralose: This is a zero-calorie sweetener that is commonly used in diet soda, baked goods, and other low-calorie products.
Saccharin: This is a zero-calorie sweetener that is commonly used in diet soda, baked goods, and other low-calorie products.
Stevia: This is a natural sweetener that is derived from the leaves of the Stevia rebaudiana plant. It is commonly used in low-calorie products.

How Do Artificial Sweeteners Affect Health?

The use of artificial sweeteners has been a topic of debate for many years. Some studies have shown that they can cause health problems such as headaches, dizziness, and even cancer. However, other studies have shown that they are safe for consumption in moderation.

What Artificial Sweeteners Are Keto Approved?

The ketogenic diet is a high-fat, low-carb diet that is used to help people lose weight and improve their overall health. Artificial sweeteners can be used in the ketogenic diet, but not all of them are approved. The following are some keto-approved artificial sweeteners:

Stevia: This is a natural sweetener that is keto-approved.
Erythritol: This is a sugar alcohol that is keto-approved.
Xylitol: This is a sugar alcohol that is keto-approved.

Benefits Of Using Artificial Sweeteners On Keto

The use of artificial sweeteners in the keto diet can provide several benefits, including:

Reduced calorie intake: Artificial sweeteners are low in calories, which can help reduce calorie intake and promote weight loss.
Improved blood sugar control: Artificial sweeteners do not raise blood sugar levels, which can help improve blood sugar control for people with diabetes.
Reduced risk of tooth decay: Artificial sweeteners do not promote tooth decay like sugar does, which can help reduce the risk of tooth decay.

What Are Some Side Effects?

While the use of artificial sweeteners in the keto diet can provide several benefits, they can also cause some side effects, such as:

Digestive issues: Some people may experience digestive issues such as bloating, gas, and diarrhea when consuming artificial sweeteners.
Headaches: Some people may experience headaches when consuming artificial sweeteners.
Allergies: Some people may be allergic to certain artificial sweeteners.

How Can They Be Used On Keto?

Artificial sweeteners can be used in the keto diet in various ways, such as:

Adding them to your coffee or tea.
Using them in your baking recipes.
Adding them to your smoothies.
In keto treats and snacks

What Are Some Brands Of Artificial Sweeteners?

There are many brands of artificial sweeteners on the market, but some of the best brands for the keto diet include:

Swerve: This is a brand of erythritol that is keto-approved.
Lakanto: This is a brand of erythritol and monk fruit extract that is keto-approved.
Stevia in the Raw: This is a brand of stevia that is keto-approved.

What About Allulose?

Allulose is a rare sugar that naturally occurs in raisins and figs. It’s about 70% as sweet as sugar. The body doesn’t technically digest allulose because it’s a single sugar molecule, or monosaccharide. Instead, the body absorbs allulose quickly and excretes it intact. About 70% of allulose is absorbed by the small intestine and leaves the body in urine within 24 hours, while the remaining 30% passes through the large intestine and leaves within 48 hours. Because the body doesn’t metabolize allulose, it doesn’t increase blood sugar or insulin levels, and it’s not stored as fat. It is not a sugar alcohol. Even though it’s not an alcohol sugar, allulose should be subtracted from total carbohydrates when calculating net carbs because it’s not metabolized by the body and doesn’t increase blood sugar or insulin levels.

Conclusion

In conclusion, artificial sweeteners can be a great substitute for sugar in the keto diet. But, it is important to choose keto-approved artificial sweeteners that do not cause any side effects. By choosing the right artificial sweeteners and using them in moderation, you can enjoy your favorite sweet treats while still sticking to the keto diet.

Thanks For Reading!

Thank you for taking the time to read this blog post on artificial sweeteners and the keto diet. I hope you found it informative and helpful. If you have any questions or comments, please feel free to leave them below.