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
- 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:
- Luo han guo (monk fruit)
- 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.