Sweeteners can be an incredible tool to reach your goals or a toxic fast lane that will lead to binge eating and bad choices.

That's why I will show you in this guide:

1. which sweeteners are safe to use,
2. which ones are the best for cooking, and
3. which ones to avoid completely during keto.

When talking about sweeteners, what most people are referring to are actually sugar substitutes.

Sugar substitutes are food additives that provide the sweetness of sugar but without those extra calories.

Sweeteners are a broad category of both natural and artificial compounds, some of which are better for health than others.

Still, most people consider all sweeteners as healthy alternatives to sugar.

But is this really true?

The best answer I can give you is that we don't know.

Most sweeteners you find on the market are labeled as "generally recognized as safe."

What that means is that most research found these sweeteners are not toxins, don't cause cancer, and are not major allergens.

Since sweeteners are classified as food additives, they should undergo vigorous testing to prove their safety. Unfortunately, this is not always the reality of how things are.

The reality is that additive safety testing is poorly regulated across countries.

This is especially true for the US, where manufacturers are allowed to sell products without prior approval from government health agencies.^[1] 

Manufacturers are obliged to test their products,

but there are no firm rules as to how they should carry out safety testing,

allowing manufacturers to exploit these loopholes.

​​My point is that just because a sweetener is generally recognized as safe, it doesn't mean it is.

Even researchers are unsure whether sweeteners are safe or not and frequently call for more research to help bring about a final conclusion.^[2]

Still, a diet high in added table sugar is going to increases your risk of

among many other things.^[3] 

But most importantly, sugar and other caloric sweeteners are not allowed on keto.

That's why keto dieters and other health conscious folk look for alternatives to add guilt-free sweetness to their coffee, tea, smoothies, and desserts, and sweeteners offer just that.

If you're concerned about sweeteners and wonder if it's wise to use them on your keto diet, consider the following:

• Some sweeteners don't raise blood glucose
  Sweeteners called "nonnutritive" do not raise blood glucose because they don't contain carbohydrates.^[4] Other sweeteners, such as sugar alcohols, however, contain some carbohydrates and can have a smaller effect on blood sugar.
  
  
• Sweeteners are almost calorie-free
  Your body either doesn't metabolize or partially metabolizes most sweeteners. Their resistance to digestion is the main reason so many sweeteners don't provide calories. Many sweeteners are also hundreds of times sweeter than table sugar, which allows us to use them in a much smaller dose that is unlikely to provide significant calories even if the sweetener contains carbs.
  
  
• Sweeteners may disrupt gut health
  On the downside, more and more studies are finding that nonnutritive sweeteners disrupt the healthy balance of gut bacteria.^[5][6] This seems to be especially the case with artificial sweeteners. Sugar alcohols are also known to be mild laxatives, causing diarrhea and bloating.
  
  
• Sweeteners can desensitize your taste buds
  The sweetness of sweeteners is much more intense than that of sugar. If you get used to this constant explosion of sweetness, naturally sweet-tasting food like fruit will start to taste bland.
  
  
• Sweeteners can lead to overeating
  Scientists are baffled by increasing evidence showing that regular use of sweeteners causes weight gain and metabolic syndrome.^[7] One theory is that the sensation of sweetness stimulates insulin release followed by a sharp drop in blood glucose. However more research is needed to confirm if this theory holds water.

When you take all these facts into account, sweeteners seem to be neither good or bad.

Instead, they are both good and bad.

The difference may very well lie in the dose.

So, if you're considering using sweeteners to replace sugar in your diet, make sure to keep your intake minimal.

Anyone following or interested in the ketogenic diet knows they should replace table sugar with keto sweeteners or avoid everything sweet completely.

But what exactly are keto-approved sweeteners?

Generally speaking, keto sweeteners are those sugar substitutes that don't raise blood glucose.

Because they don't contain carbohydrates, sweeteners do not affect blood glucose the way sugar does.  

while those ranking high on the GI scale (70 and above) cause blood glucose spikes.

• Glycemic index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels.
• Glycemic load (GL) is an index that simultaneously describes the blood glucose-raising potential of the carbohydrate in a food and the quantity of carbohydrate in a food.

• In 2007, researchers at Mount Sinai School of Medicine discovered that we have taste receptors in our guts.^[8]
• This gave rise to a theory that when these receptors are stimulated, the pancreas releases insulin despite no change in blood glucose.
• The result of this mismatch between insulin and glucose levels is believed to cause low blood sugar and hunger pangs. However, no studies to date prove this to be the case.^[9]

Dr. Thomas DeLaur gives a good overview about sweeteners and ketosis affect each other:

As is usually the case with sweeteners, their exact impact on blood glucose (and overall health) remains somewhat of a mystery.

So,

what do you conclude based on all of this?

Well, sugar will definitely not help you on your keto diet,

but sweeteners might if you take them only occasionally.

If you're still want to make sweeteners a part of your keto journey, then you'll want to know more about different types.

Some sweeteners are better than others as far as current research is concerned.

With that said, here is how we categorize sweeteners.

Sweeteners are broadly classified into natural and artificial (synthetic).

However, all sweeteners undergo some form of processing, so these definitions are a bit murky.

To make things simpler, let's say that sweeteners made in the lab are artificial,

and those extracted from natural source using minimal steps during processing are natural.

We will give you the facts and information on every sweetener, and then based on that you can decide for yourself which sweetener agrees with you the most.

If we classify sweeteners by their means of production and origin, they can fall either into the natural or the artificial category.

Natural sweeteners are the ones that exist or are produced by nature, without the process of adding chemicals. Sweeteners like these are considered to be natural: honey, maple syrup, monk fruit, coconut sugar, stevia, xylitol, etc.

Artificial sweeteners, on the other hand, are sweeteners that are mainly produced in a laboratory setting. Some of the popular artificial sweeteners are sucralose, aspartame, saccharin, and acesulfame k.

And even though most people tend to think that the sweeteners in the natural category must be healthier and a better option than the ones made in a lab, it’s not that simple. 

If you want to learn more about artificial sweeteners and what science has to say about them, check out this video by Stephanie Buttermore, Ph.D.:

If you have been following the ketogenic or some other low-carb diet, you probably know that you should avoid consuming foods, drinks, and anything else that can spike your blood glucose and insulin levels.

• And funnily enough, most of the sweeteners that fall in the natural category are the ones that contain the most amount of carbs and are the worst regarding raising your blood glucose.
  
  
• Honey, maple syrup, coconut sugar, and molasses are such examples, and they are one of the worst things you can use as a sweetener on a low-carb diet. Natural sweeteners like stevia and monk fruit, on the other hand, are ones that have been shown to not have any effect on blood glucose and insulin levels whatsoever and they are also calorie-free.
  
  
• From the artificial sweeteners, a good example and a very popular option among low-carb dieters is sucralose, while sweeteners like acesulfame k and saccharin have been shown to spike blood glucose and insulin levels.
  
  
• The most common artificial sweetener in use today is aspartame. It is sold under the brand name NutraSweet and can be found in Monster Zero and Coca Cola Zero.

Sweeteners are further classified into those that provide calories (nutritive) and those that don't (nonnutritive).

All calories from nutritive sweeteners come in the form of carbohydrates.

Most sugar alcohols are nutritive sweeteners.

However, calories vary greatly from one sugar alcohol to the next, with some like erythritol having zero calories per gram and others like maltitol providing 2.5 calories per gram.  

Nonnutritive sweeteners are artificial sweeteners.

They're also called high-intensity sweeteners because they are many times sweeter than sugar.

However, stevia, which is a natural sweetener is also a nonnutritive sweetener as is monk fruit and erythritol, which is a sugar alcohol.

And in case you're wondering what type of sweetener is best for the keto diet, consider Mark Hyman's take on sweeteners:

Unlike nutritive sweeteners, nonnutritive sweeteners don't get their sweet taste from carbohydrates. Instead, they get it from a range of molecules that interact with the sweet receptors on our tongues.

These molecules include sugar alcohols, terpenoids, some proteins, flavonoids, and others.

Unfortunately, many sweeteners also contain compounds that interact with bitter receptors on our tongues.

To offset a sweeteners bitter aftertaste, many manufacturers combine different types of sweeteners to get a product that most resembles sugar.

​So, there you have it. Natural sweeteners like stevia are your best bet.

But even then, keep your intake minimal until studies unravel more about their impact on health.

Natural products are generally safer than man-made ones. That's a nice general rule to follow, but with many exceptions.

But to simplify things, know that all natural sweeteners are generally considered to be safe, at least according to research studies. ^[10][11]

Another great thing about natural sweeteners is that they have been a part of the human diet for much longer than artificial sweeteners.

Below are natural sweeteners most popular on a keto diet.

Stevia is made from the Stevia rebaudiana plant native to South America.

The process of manufacturing stevia is similar to how table sugar and vanilla extract are made. This process begins with harvesting stevia leaves, steeping them in hot water, and purifying the glycosides with water (and alcohol).

The end product is a plant-based sweetener up to 300 times sweeter than sugar but with no calories. On the flip side, the process of extracting stevia also renders it expensive.

These sweeteners are sold under brands names such as PureVia, Truvia, and SweetLeaf.

The liquid form is better for a couple of reasons: 

1. First, because the liquids don’t need other fillers like maltodextrin, but can be made with just stevia leaf and water.
2. The second reason is that when using whole leaf or powder, you don’t get an even distribution of sweetness throughout your recipe so you’ll end up with ‘pockets’ or areas of super sweetness and others with none.
3. And third, you can easily create your own if you only have stevia in a powdered form. Mix 1 tsp. of powder with 3 tsp. water in a dropper bottle and store in the refrigerator.

Stevia is sold in powder and liquid form, and often in green packets. Many low-calorie products are now including stevia as their main sweetener.

The "less is more" rule applies to stevia not only because it's much sweeter than sugar but also because too much leaves a bitter aftertaste.

As a general guideline, 6tsp of pure stevia replace ¼ of a cup of sugar. 

Check out Dr. Berg's thoughts about stevia and ketosis:

Studies and research

And as far as stevia's impact on health goes, Margaret Ashwell, OBE, Ph.D., FAfN, member of the Global Stevia Institute states that safety regulatory authorities have evaluated over 200 peer-reviewed studies examining the safety of stevia.^[12]

They've concluded that having 12 mg of high-purity stevia extracts per kg of body weight a day is safe.

To put this into perspective, a 150-lb person would need to consume 40 packets of a tabletop stevia sweetener to reach this limit.

Tips for using Stevia

• If more than 1 tablespoon is needed, it is better to use an extract or concentrated form rather than the full leaf to prevent a “grassy” taste.
• Commercial powdered stevia often contains filler such as maltodextrin, so always check the ingredients!
• A big mistake many people make when they start with stevia is assuming it’s a 1:1 match for sugar. If you start using stevia, do it a tiny bit at a time to get the level of sweetness you want.
• If you added too much stevia to a recipe or the taste is too strong don’t throw it out just yet. Try to freeze it for a day. The cold temperature makes wonders with the aftertaste.

Monk fruit is a highly unusual fruit of the gourd family. It got its name from the monks who first cultivated the plant in 13th century China and nicknamed it "the immortal's fruit" after noticing that those who consumed it lived to be a 100, or at least that's how the legend goes.

Along with its magical sweetening powers, monk fruit has long been regarded as the “longevity fruit” thanks to its high antioxidant levels.

Health benefits aside, most people appreciate monk fruit for its sweet taste. Like most fruit, monk fruit also contains fructose and glucose. 

But unlike other fruit, monk fruit also gets its sweetness from antioxidant compounds called mogrosides, which make up 1 percent of the fruit's flesh. 

Monk fruit sweetener is made by collecting the juice of the fruit's flesh.

Then, a process involving solvent extraction helps yield a powder that can contain up to 80 percent mogrosides.

Monk fruit sweeteners are usually sold in powder form, and many are combined with other sweeteners, some good, some bad.

Here's a good overview of the origins and benefits that Monk Fruit offers:

Unfortunately, monk fruit is difficult to grow, and a lot of fruit is needed to make monk fruit sweetener. That's why manufacturers combine it with other sweeteners and bulking agents to make it more affordable. 

Studies and research

The fruit was traditionally used in Chinese medicine to relieve coughing, respiratory issues, and digestive problems.

Nowadays, research shows that extracts from this fruit enhance the immune system, provide antioxidant protection, and reduce inflammation.^[13] 

A study published in a 2016 issue of Nutrients even found that monk fruit compounds suppress the growth of colorectal and throat cancers.^[14]

There are no known side effects of consuming monk fruit, and the FDA recognize monk fruit sweeteners as safe.

Tips for using Monk Fruit

• Dried monk fruit can be found at many Chinese markets and is simply a dried version of the fruit. You can use the dried fruit in soups and teas. 
• One half to 2 pieces (approximately 9 to 15 g) of the dried fruit is commonly used as a tea after simmering in boiling water.
• Note that the sweetness depends on the concentration of the extract and the number of mogrosides it contains. These mogrosides are ranked from 1-5 in terms of their sweetness.

Most sweeteners replicate the sweetness of sugar to some degree, but they fail to replicate its texture and body. That's where allulose is different, with some even claiming it's "real sugar with no calories".

Allulose is a fairly new sweetener on the market that has a similar texture and identical taste to sugar. It even has unique functional properties that make it great for baking.

Allulose is considered “GRAS” by the FDA which stands for generally recognized as safe in the US.

Also known as D-psicose, allulose is a simple sugar called a monosaccharide that your body cannot digest. It is considered rare since you can only find it in a handful of foods like cereals, figs, raisins, and jackfruit.

Other benefits of allulose include its ability to lower blood glucose, improve blood lipids, and boost antioxidant protection.^[15]

Check out how allulose effects ketone production by Dr. Becky Gillaspy:

While allulose is still a newcomer sweetener, it's estimated to become more prevalent on the sweetener market in the following years. ​

Allulose is mainly made from fructose from corn using an enzymatic process and is generally recognized as safe by the FDA. However, it can cause digestive issues and even accumulate in the liver.^[16]

Studies and research

Several studies show that allulose is beneficial for those suffering from type 2 diabetes.

In a 2015 animal^[46]  study, researchers found that consuming Allulose demonstrated “maintenance of blood glucose levels, decrease in body weight gain, and the control of postprandial hyperglycemia” compared to the control group.

Other animal studies have produced similarly promising results, with trials showing that allulose administration helps to lower blood sugar levels and minimize insulin secretion following a sugary meal.^[47]

Research in humans is a little thinner on the ground, but those conducted indicate that moderate doses (5 g or more) of allulose have the potential to prevent blood glucose and insulin spikes after eating other sugars.^[48][49]

Interestingly, allulose taken by itself, without any other sugars or foods, doesn’t appear to have any effect at all on blood glucose or insulin concentrations.

Tips for using Allulose

• Keep in mind, that it’s around 70% as sweet than sucrose (table sugar), so you’ll likely need a little more to achieve the same level of sweetness.
• It’s highly soluble at both low or high temperatures, so you can use it in practically any recipe you can think of, from beverages to baked goods to desserts.
• When whipping egg whites for keto recipes, like keto bread, keto burger buns and keto meringue cookies, a pinch of allulose improves the foaming properties of the egg whites, and also helps the bread brown a bit.
• Allulose has excellent moisture-binding abilities, so those special keto treats can be savored for a while longer without hardening.