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Sweeteners

While it is perfectly fine to follow a ketogenic lifestyle without consuming any keto-approved sweeteners it is good to know there are in fact many options for preparing keto desserts or for baking keto bread and other keto baked goods.

As a general guideline ALL sugars need to be avoided on a keto diet. This includes:

  • (raw) honey
  • molasses
  • date syrup
  • rice malt syrup
  • maple syrup
  • coconut palm sugar
  • agave syrup

Sugar = sugar, even if it is labeled by manufacturers as a ‘healthy option’ or for example used in a Paleo diet.

Artificial sweeteners such as aspartame, sucralose, maltitol, sacharine, acesulfame-K and all sweeteners with added dextrose or maltodextrin also need to be avoided. These are chemically processed and may cause cravings, weight gain, bloating, severe gastro-intestinal issues and migraines. In short, they are really bad for health and do not belong in a healthy lifestyle, keto or otherwise.

The following keto-approved sweeteners are safe to use:

  • Stevia
  • Erythritol
  • Swerve
  • Luo han guo (monk fruit)
  • Xylitol
  • Inulin-based sweeteners
  • Yacon syrup (in small amounts)

Preference for any of these sweeteners is based on its usage and on personal taste.

You can find a very helpful guide to the different types of sweeteners here.