The ketogenic diet involves restricting high-carb foods, including processed snacks and desserts. This calorie restriction is important to get into ketosis, which is a metabolic state wherein the body uses fat to produce energy, instead of carbs.

Transitioning into a keto diet may cause ketosis symptoms, such as bad breath, headache, and digestive issues. These symptoms of ketosis typically last in a few days, but in severe cases, they may last longer.

Ketosis also means reducing consumption of sugar, which can be quite challenging to sweeten baked goods, dressings, beverages, and sauces.

Fortunately, many low-carb sweeteners are available for you to enjoy.

So here are 7 best sweeteners on a low-carb keto diet and what to avoid.

1. Monk Fruit Sweetener

Monk fruit makes a great option for a keto diet, as the fruit extract contains no carbs and calories.

Extracted from the monk fruit, monk fruit sweetener holds natural sugars and compounds called mogrosides—antioxidants responsible for much sweetness of the fruit. It is a plant native to southern China.

Depending on the compound mogroside concentration, this fruit can be sweeter between 100 and 250 times as compared to the regular sugar.

The mogrosides may induce the release of the hormone insulin. This can improve the transportation of sugar out of the bloodstream to help with blood sugar level management.

You can use monk fruit sweetener as you would on a regular sugar. However, the amount you use can vary depending on the sweetener brand, as it may have other ingredients included.

When buying monk fruit sweetener, make sure to check the ingredients label, as the fruit extract can be sometimes mixed with other sweeteners, such as sugar or molasses, that can change the total carb and calorie content.

Some suggest substituting an equal amount of this sweetener for sugar, but others advise to cut its amount in half.

2. Yacon Syrup

Yacon syrup is rich in fructooligosaccharides (FOS), which is a type of soluble fiber that is indigestible. It comes from the roots of a tuber widely grown in South America called the yacon plant.

This sweet syrup also contains several simple sugars, including glucose, fructose, and sucrose.

Since a large portion of yacon syrup is indigestible, it holds about 1/3 the calories of regular sugar, with only 20 calories per tablespoon.

In addition, despite the 11-gram carb content per 15 ml of yacon syrup, studies found that its carbs don’t affect blood sugar the way regular sugar does.

In fact, both animal and human studies showed yacon syrup to play a role in blood sugar level and insulin level reduction, thereby promoting blood sugar control.

Yacon syrup is best used as a substitute of sugar in cereal, coffee, tea, or salad dressings.

High temperatures can break down the fructooligosaccharides; thus, yacon syrup for cooking is not recommended.

3. Erythritol

Erythritol is another sugar substitute for keto dieters. It is a naturally occurring chemical compound that stimulates the sweet taste receptors on your tongue to mimic the taste of sugar.

Although it is 80% as sweet as a regular sugar, it only holds 5% of the calories, with only 0.2 calories per gram.

In addition, although this compound contains 4-gram carbs per teaspoon, studies have found it to help lower the levels of blood sugar in your body.

Moreover, it typically does not cause the digestive issues that come with other types of sugar alcohols, due to its smaller molecular weight.

It is used in both cooking and baking. You can also use this as a substitute for sugar in a wide variety of recipes.

4. Xylitol

Another type of sugar alcohol is xylitol. It is commonly found in products like candies, mints, and sugar-free gum.

Xylitol doesn't increase insulin or blood sugar levels the way sugar does.

This type of sugar alcohol can be easily added to coffee, tea, or smoothies for a low-carb kick of flavor. It also works for baked goods. But since this compound tends to absorb moisture and increase dryness, you may need a bit of extra liquid when making baked goods.

Although it is as sweet as sugar that you can exchange it in a 1:1 ratio, it only contains 3 calories per gram and 4-gram carbs per teaspoon.

However, since this compound has been linked to digestive problems when used in high doses, you may need to scale back your intake if you notice some negative effects.

5. Stevia

Derived from the Stevia rebaudiana plant, stevia is considered a nonnutritive sweetener, which means that it holds close to zero calories or carbs.

Stevia can be used to sweeten everything, from drinks to desserts, and is available in both powdered and liquid form. However, compared to regular sugar, stevia is much sweeter, requiring less stevia for recipes to achieve the same flavor.

Both human and animal studies have shown stevia to help in blood sugar level reduction.

One teaspoon of powdered stevia is equivalent to a cup of sugar.

6. Sucralose

Sucralose is a calorie-free artificial sweetener that is not metabolized. This means it passes through your body undigested, so it does not contribute calories or carbs in your body.

Sucralose, unlike other types of sweeteners, does not work well with baking. Some studies have found that when this artificial sweetener is exposed to high temperatures, it could potentially produce harmful compounds.

It can be used as a low-carb way to sweeten drinks or foods, such as yogurt and oatmeal.

You’ll only need to use a tiny amount of sucralose as a substitute for sugar for your favorite foods, as pure sucralose is 600 times sweeter than regular sugar.

7. Bochasweet

Bochasweet tastes identical to cane sugar. It has no net carbs and bitter or cooling aftertaste. It can be used to sweeten drinks and desserts.

Sweeteners that Keto Dieters Should Avoid

Although many low-carb sweeteners are available for you to enjoy, many are not ideal for a keto diet as well. Here are a few high-carb sweeteners that can interrupt ketosis and increase blood sugar levels.

Honey. Compared with refined sugar, high-quality honey is a better choice, as it contains essential nutrients and antioxidants. However, its high calorie and carb content may not be suitable for keto dieters.

Coconut sugar. This sweetener, made from the sap of the coconut palm, is absorbed more slowly compared to regular sugar. However, its high fructose content can contribute to impaired blood sugar control.

Maple syrup. Although one serving of maple syrup holds a good amount of micronutrients, such as zinc and manganese, it also contains high amounts of sugar and carbs.

Maltodextrin. Produced from starchy plants like corn, rice, or wheat, maltodextrin is a highly processed sweetener. It holds the same amount of carbs and calories as regular sugar.

Agave nectar. Since Agave nectar is ~ 85% fructose, it can reduce your body’s insulin sensitivity and contribute to metabolic syndrome. This makes it difficult for your body to regulate blood sugar levels.

Dates. Although dates is often used to naturally sweeten desserts, it can also contain a substantial amount of carbs.

Conclusion

Following a ketogenic diet means you have to limit your carb intake and reduce consumption of added sugar to get into ketosis.

Fortunately, many low-carb sweeteners are available for keto dieters. Using them in moderation as part of a well-rounded keto diet can add life to your keto lifestyle.