Tuesday, January 18

What are the best sweeteners to use on the keto diet?



People who follow the ketogenic diet reduce their sugar intake. While reducing your carbohydrate intake, your fat intake increases which causes you to enter ketosis. This can make it difficult to use sweeteners in the preparation of different foods and beverages.

You can use sweeteners on a ketogenic diet, but choose carefully, some significantly impact blood sugar and insulin.

Diet Doctor suggests being careful with the use of sweeteners and using them occasionally. Point out that all sweet flavors, yes be it real sugar or sugar substitute can keep sugar addiction and cravings going. This happens because sweeteners act on the same sweet taste receptors on the tongue and can trigger similar brain neural reward pathways.

How does the ketogenic diet or keto diet work? Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet aims to force your body to use a different type of fuel; It is based on ketone bodies, a type of fuel that the liver produces from stored fat. Burn fat to lose pounds.

Top sweetener options to use on the keto diet

1 monk fruit or monkfruit

Monk fruit has been used for centuries in China, it can be 100 to 250 times sweeter than sugar. From this fruit a natural sweetener with no calories or carbohydrates so it does not raise a person’s blood sugar levels. Being very sweet, a little goes a long way.

Although the fruit in its whole form contains fructose and sucrose, the sweetness of the monk fruit is provided by non-caloric compounds called mogrosides that are extracted for the preparation of the educolcorant. Doesn’t cause side effects like gas or bloating that can cause other non-nutritive sweeteners.

2. Stevia

Stevia is a natural sweetener that comes from the leaves of a plant that grows in South America. It does not require a large amount of stevia to sweeten a food or drink as this product can be 250 to 300 times sweeter than sucrose, commonly known as table sugar. It contains little or no carbohydrates or calories and does not raise insulin or blood sugar levels.

The product you will find in the supermarket is not stevia leaves. It is the active sweet compounds, a highly refined stevia leaf extract. But you can also grow stevia plants at home and use the leaves to sweeten foods and beverages.

3. Erythritol

Erythritol is an artificial sweetener, one of the so-called sugar alcohols. Healthline explains that this sweetener is found naturally in many fruits, including mushrooms and foods derived from fermentation, such as wine, cheese, and soy sauce.

It has the sweetness of about 60 to 80% of table sugar. It only has 0.2 calories per gram, compared to 3.9 calories per gram in table sugar.

Erythritol does not cause cavities. May cause bloating, gas, and diarrhea in some people (although not as much as other sugar alcohols like xylitol). It also doesn’t raise blood sugar at all, while xylitol has a small impact.

Using sugar-free sweeteners in moderation can sometimes make maintaining the ketogenic diet much easier for some people. However, other people find it better to avoid them altogether so they don’t have sweet cravings.

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