Choosing the right sweetener on keto—or after coming off keto—is crucial for maintaining stable blood sugar, avoiding insulin spikes, and preventing cravings that can lead to weight gain. The wrong sugars (like table sugar, honey, or high-fructose corn syrup) can quickly reverse keto’s benefits by promoting fat storage and inflammation. Instead, sticking with keto-friendly options like stevia, monk fruit, erythritol, or allulose helps maintain metabolic balance, reduces sugar dependency, and supports long-term health. Even after keto, opting for these alternatives can prevent blood sugar crashes and keep energy levels steady.
Let’s dive deeper into the good and the bad.
Best Keto-Friendly Sweeteners (Sugar Alternatives)
When following a keto diet, it’s critical to use sweeteners that do not spike blood sugar or insulin levels.
- Stevia
Type: Natural sweetener from the Stevia plant
Glycemic Index (GI): 0 (does not spike blood sugar)
Calories: 0
Carbs: 0g
Why it’s good: Does not impact blood sugar, supports insulin sensitivity, and can reduce sugar cravings. - Monk Fruit (Luo Han Guo)
Type: Natural sweetener from monk fruit extract
GI: 0
Calories: 0
Carbs: 0g
Why it’s good: Contains antioxidants (mogrosides), no blood sugar impact, and tastes similar to sugar. - Erythritol
Type: Sugar alcohol
GI: 0
Calories: 0.24 per gram (almost negligible)
Carbs: 4g per teaspoon (but these are not digested, so net carbs = 0)
Why it’s good: Doesn’t affect blood sugar, has a cooling effect, and is easier on digestion compared to other sugar alcohols. - Allulose
Type: Rare sugar found in figs and raisins
GI: 0
Calories: 0.4 per gram (very low)
Carbs: 4g per teaspoon (but doesn’t impact blood sugar, so net carbs = 0)
Why it’s good: Tastes very similar to sugar, has no insulin response, and may improve fat metabolism. - Xylitol (Use with Caution)
Type: Sugar alcohol
GI: 13 (slightly raises blood sugar)
Calories: 2.4 per gram
Carbs: 4g per teaspoon (some impact on blood sugar)
Why it’s good: Tastes like sugar but should be used in moderation because it has a mild effect on blood sugar.
⚠️ Warning: Highly toxic to dogs!
Artificial Sweeteners: Are They Keto-Friendly?
Some artificial sweeteners are technically keto-friendly but come with potential health concerns:
Sucralose (Splenda): Does not raise blood sugar but may alter gut bacteria and cause cravings.
Aspartame (Equal, NutraSweet): No effect on blood sugar, but linked to potential metabolic issues.
Saccharin (Sweet’N Low): Older studies raised health concerns, but it’s still widely used.
While these sweeteners won’t kick you out of ketosis, natural alternatives like stevia and monk fruit are generally preferred for long-term health.
Blended Sweeteners: Are They Good?
Many keto-friendly sweeteners are sold in blends to improve taste and texture. Common combinations include:
Stevia + Erythritol (e.g., Truvia) – A good option that balances sweetness.
Monk Fruit + Erythritol – Mimics sugar well with no blood sugar impact.
Allulose + Monk Fruit – Great for baking with a sugar-like consistency.
Check ingredient labels to ensure there are no hidden sugars or high-glycemic fillers like maltodextrin or dextrose.
Sugars to AVOID on Keto
These sugars will spike insulin and kick you out of ketosis:
- Table Sugar (Sucrose)
GI: 65
Calories: 4 per gram
Carbs: 4g per teaspoon
Why avoid it? Causes insulin spikes, promotes fat storage, and increases cravings. - High-Fructose Corn Syrup (HFCS)
GI: 87
Calories: 4 per gram
Carbs: 4g per teaspoon
Why avoid it? Leads to insulin resistance, fatty liver, and metabolic issues. - Honey (Even Raw & Organic)
GI: 58
Calories: 4 per gram
Carbs: 4g per teaspoon
Why avoid it? Still a sugar, raises blood sugar and insulin. - Agave Syrup
GI: 15-30 (but high in fructose, which is worse)
Calories: 4 per gram
Carbs: 4g per teaspoon
Why avoid it? Fructose goes straight to the liver and gets converted into fat, leading to insulin resistance. - Coconut Sugar
GI: 54
Calories: 4 per gram
Carbs: 4g per teaspoon
Why avoid it? Has some minerals but still raises blood sugar.
How Sweeteners Affect Digestion
Some sugar alcohols (like erythritol and xylitol) can cause bloating or digestive discomfort in large amounts. To minimize side effects:
Start with small amounts and gradually increase.
Drink plenty of water.
Choose erythritol or allulose, as they are easier on digestion than xylitol or maltitol.
Best Uses for Each Sweetener
Different sweeteners work best in different applications:
Stevia & Monk Fruit – Great for coffee, tea, and smoothies.
Erythritol & Allulose – Ideal for baking and sugar-free desserts.
Xylitol – Good for chewing gum and mints, but use with caution.
Transitioning Off Keto: How to Reintroduce Sugar Safely
If you’re coming off keto and want to reintroduce sugar, do so gradually to avoid blood sugar spikes and cravings:
Start with small amounts of natural sugars like fruit instead of jumping back to refined sugar.
Monitor energy levels to see how your body reacts.
Prioritize whole foods rather than processed sweets.
Stick to keto-friendly sweeteners when possible to maintain stable blood sugar.
Why Choosing the Right Sweetener Matters
Blood Sugar Control – Spiking insulin leads to fat storage and can kick you out of ketosis.
Gut Health – Some sweeteners (like artificial ones) can harm gut bacteria, while good ones (like allulose) may improve gut health.
Cravings & Appetite – Using the wrong sweeteners can trigger sugar cravings, making it harder to stay keto.
Metabolism & Fat Burning – The right sweeteners (like stevia and monk fruit) support fat metabolism and ketosis, while bad ones (like sugar and HFCS) slow it down.
