Ketogenic diets are all the rage right now, and are seen by many as the perfect solution to their dieting misadventures. While ketogenic dieting definitely isn’t for everyone, those who enjoy high fat foods, can handle low-medium protein, and almost zero carbs (<20g per day) may really suit it.

While high fat foods that are low in carbohydrates are abundant (bacon, pork rinds etc) foods that are high in fat, low in carbs, and that taste sweet are relatively rare.

Ketogenic dieters who have a sweet tooth may struggle to find a food that they can eat for dessert, because sugary foods are (obviously) high in carbohydrates. Even dieting stalwarts such as fruit is now off the menu.

But ketogenic dieters are a creative lot, and many followers now use sweeteners to 1) Enjoy sweet foods, while 2) keeping carbohydrates to under 20g per day. In this article we are going to be taking a brief look at four of the best sweeteners that are suitable for a low carbohydrate, ketogenic diet.

What’s more, this article will suit non ketogenic dieters, as many people can lose weight if they replace high calorie, sugary dishes, with sweeteners.

What Sweeteners are we reviewing?

This review is going to look at four of the best sweeteners on the market, we will take a brief look at what they are, what the benefits of using them are, and how best to use them.

The four sweeteners we have chosen are: Stevia, Monk Fruit, Erythritol, and Swerve. We will take a look at each one in turn.

• Stevia – This is often very popular with paleo diet followers, and organic food lovers because it is completely natural.

The stevia leaf comes from a herb, and it is often called “sugar leaf”. It is completely calorie free, and has no known side effects.

Tip: One thing you should always look out for in a Stevia product is whether it has any other ingredients. Pure stevia is zero calories, but some products combine it with other sweeteners.

• Monk Fruit – This sweetener is extracted from a Chinese fruit known as Luo Han Guo. It works in a similar way to Aspartame in that it is a product that is much sweeter than sugar (300 times as sweet according to ketodietapp.com [1]).

This means that you only have to use 1/300th of a gram of Monk Fruit Powder to get the same amount of sweetness as a gram of sugar.

Which also means that you can get the same amount of sweetness in your food but for 1/300th of the calories.

 

• Erythritol – Another sweetener that containsno calories, Erythritol is naturally found in fruit. Imagine getting the sweetness of fruit without the calories!

It differs from Monk Fruit in that it isn’t actually as sweet as sugar (only 70%), so if you are going to use it then keep in mind that you will need to increase the amount used.

• Swerve – The last product that we are going to take a look at is Swerve, which is a combination of Erythritol and Oligosaccharides.

These are non-digestible carbohydrates which come from fruits and some vegetables.

They improve the taste slightly, while also stimulating healthy gut bacteria.

Final Verdict

So there you have it, four of the best sweeteners that are currently on the market.

Stevia is probably the most well known and loved of these (though check the label), while Swerve may just be the most creative product out there.

But in all truth, any of these four should really help you to cut out sugar and get into ketosis.

Related: Ketogenic Dieting 101 – A Simple Guide 

References

[1] https://ketodietapp.com/Blog/post/2013/06/10/Top-10-Natural-Low-carb-Sweeteners

 

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