If sustaining your keto journey is helped by the consumption of sweets from time to time, here are our top 3 options: Note: These are not the only “keto-approved” sweeteners. However, like inulin, yakon syrup contains fructo-oligosaccharides, which can cause digestive discomfort. Most of the news headlines you’ll see about these sweeteners are based on mice studies, which don’t accurately reflect many aspects of dosage and metabolism for humans. This is when keto-friendly sweeteners really show their value, providing you with a way to satisfy your sweet tooth without kicking you out of ketosis or stalling fat loss. May be more expensive than other keto sweeteners. Avoiding sweets may be difficult at first, but over time those cravings will dissipate. However, some interesting patterns have emerged recently when comparing human data for artificial vs. natural sweeteners. It’s also been shown to help prevent cavities when chewed in gum.29, However, because only about half of xylitol is absorbed and the rest is fermented in the colon, it can cause significant digestive upset (gas, bloating, diarrhea) even when consumed in relatively small amounts.30, In addition, it is highly toxic to dogs and other pets – even a small bite of a product made with xylitol can be fatal to dogs.31. ↩ Observational studies have shown a link between frequent artificial sweetener use and weight gain: Current Gastroenterology Reports 2017: The association between artificial sweeteners and obesity [overview article; ungraded evidence]. On a keto diet, sugar in all its forms should be avoided. In pure form, it has little to no effect on blood sugar levels. The only known downside to using xylitol as a sweetener is that it is more likely to cause stomach discomfort than erythritol. The number compares that relative response, out of 100, to the equivalent sweetness of white sugar. Regular table sugar is broken down into fructose and glucose when it enters the bloodstream. Other than the controversy surrounding saccharin, another reason to avoid it is that during the cooking process, it can cause an extremely bitter aftertaste. Studies have shown that stevia can reduce blood pressure slightly, lower blood glucose and insulin levels in diabetics and healthy subjects, and fight inflammation. Studies on many different types of low-calorie and no-calorie sweeteners have shown that they stimulate an increased desire to eat sweets, leading to more calorie consumption and weight gain. Baking or even cooking with coconut in your low carb recipes will add chewy sweetness without a lot of carbs. It is considered a food supplement, free of calories, with sweetening power about 300 times higher than sucrose (table sugar). It’s always better to be safe than sorry. If you have irritable bowel syndrome (IBS) or an intolerance to FODMAPs, you may want to limit your sugar alcohol intake or consider avoiding them altogether. Recommendation: Skip it. Xylitol is a naturally occurring sugar alcohol that is usually found in fruits and vegetables. The reason why allulose has no glycemic index or net carb content is that 100% of it is excreted from the body without being metabolized at all. If you are looking for a better sugar replacement from the sugar alcohol category, try erythritol or xylitol instead. The desire and need for sweeteners ease. Agave syrup is generally seen as a low GI sweetener due to their marketing efforts, but don’t be fooled. In light of this research, xylitol is now commonly found in many different chewing gums. Monk fruit is a relatively new sugar substitute. How do you find out whether you're addicted to sugar or other high-carb foods? Although they are marketed as being just like sugar without the carbs or calories, make sure you investigate the ingredients before you buy them.