The question marks by products labeled as “zero” represent what is currently known about their impact on blood glucose and insulin response only. Altogether, this sugar alcohol is safe, may improve some aspects of health, and has virtually no impact on ketosis and weight loss. Although the fruit in whole form contains fructose and sucrose, monk fruit’s intense sweetness is provided by non-caloric compounds called mogrosides, which can replace sugar. Maple syrup typically has 13g carbs per tablespoon which means it’s half of the usual daily consumption of carbs for a small amount. It’s made from an extract of the kabocha, a pumpkin-like squash from Japan. It is best to avoid any products containing these ingredients. The sweeteners below have been approved for public consumption by the US FDA, which sets an acceptable daily intake limit for each type.37. In other words, our bodies don’t have the capacity to use it for fuel. Typically a very highly processed sweetener even though it’s marketed as a natural alternative. Other than the controversy surrounding saccharin, another reason to avoid it is that during the cooking process, it can cause an extremely bitter aftertaste. Also known as Luo Han Guo, monk fruit is native to China, where it has been used in Traditional Chinese Medicine for decades. 1 Xylitol has the same taste as sugar but only half the calories, and can replace sugar 1 for 1 in recipes. It helps improve the flavor when mixed with other sweeteners, can caramelize like sugar, and typically doesn’t have any aftertaste as you may find with the others. Doesn’t raise blood sugar or insulin levels. Most studies have found that it doesn’t have any impact on blood sugar or insulin levels when consumed alone, while others suggest it may increase blood sugar and insulin levels when consumed with carbs.45 Effects may vary among individuals, and more research is needed. Although it is a simple sugar like glucose, tagatose is metabolized differently. As you can see, erythritol, stevia, and monk fruit extract are our top recommendation for sweeteners. Artificial Sweeteners as a Cause of Obesity: Weight Gain Mechanisms and Current Evidence, Evaluation of long‐term effects of artificial sweeteners on rat brain: a biochemical, behavioral, and histological study. It may prevent dental plaque and cavities compared to other sweeteners. Coconut sugar is made from the flower of the coconut palm, where the sap is heated until the water is evaporated. It’s commonly associated with stomach issues including bloating, diarrhea, and abdominal pain, more so than xylitol and erythritol. Products: Stevia can be purchased as a liquid, powdered or granulated. Causes no side effects for you when consumed at reasonable doses. Don’t be conned; don’t consume. Although the exact amount can vary, it’s estimated that 100 grams of yacon root contains about 9 to 13 grams of carbs.36. If you purchase anything through a link on this website, you should assume that we have an affiliate relationship with the company providing the product or service that you purchase, and that we will be paid in some way. The same cannot be said, however, for other lesser known sweetener blends. It is not metabolized by the body and remains stable at both low and high temperatures. It is also possible to increase your tolerable xylitol dosage overtime without experiencing side effects. Real sugar as a sweetener comes in many shapes and forms: white, brown, demerara, icing, confectioners’, maple syrup, coconut sugar, date sugar, and more. The facts presented are offered as information only - not medical advice - and in no way should anyone infer that we or anyone appearing in any content on this website are practicing medicine. ↩ Trends in Food Science and Technology 2011: Yacon, a new source of prebiotic oligosaccharides with a history of safe use [overview article; ungraded evidence] ↩ Journal of the Academy of Nutrition and Dietetics 2012: Position of the Academy of Nutrition and Dietetics: Use of nutritive and nonnutritive sweeteners [overview article; ungraded] ↩ American Journal of Clinical Nutrition 2014: Non-nutritive sweeteners: No class effect on the glycaemic or appetite responses to ingested glucose [non-controlled study; weak evidence] ↩ As you can read in this paper, some suggest there is a need for more human studies. The asterisks by xylitol and maltitol reflect that these sweeteners cause a blood glucose and insulin response, although less than sugar does. Artificial sweeteners as a sugar substitute: Are they really safe? It also has three-quarters of the calories as sugar.25, It is also a powerful laxative. This can cause fatty liver disease (among other things). Saccharin is a derivative of naphthalene with a sweetening effect that is 400 times higher than sugar. [randomized trial; moderate evidence], Nutrition Reviews 2020: Effect of sucralose and aspartame on glucose metabolism and gut hormones Several clinical and animal studies have demonstrated that the natural sweetener can help reduce insulin and blood sugar levels after meals. Easy to find it in liquid and powdered form without any fillers. Unfortunately, inulin has been found to degrade into smaller fructose chains when exposed to temperatures above 275 degrees Fahrenheit. PLoS Medicine 2017: Artificially sweetened beverages and the response to the global obesity crisis [overview article; ungraded] ↩ Research suggests that these sweeteners partially activate the “food reward” pathway responsible for cravings: The Yale Journal of Biology and Medicine 2010: Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings [overview article; ungraded evidence] It is considered a food supplement, free of calories, with sweetening power about 300 times higher than sucrose (table sugar). Some sweeteners will combine popular keto-friendly sweeteners with other ingredients like maltodextrin, dextrose, or some form of oligosaccharides. Many sweeteners are 0 GI, meaning they don’t raise blood sugar. Metabolism 2004: Antihyperglycemic effects of stevioside in type 2 diabetic subjects [randomized controlled trial; moderate evidence] Overall, it is best to use keto-friendly sweeteners that have been well-researched and widely-used for years. Sugar alcohols, also called polyols, taste sweet but contain no alcohol (ethanol). Their effects on blood sugar and insulin levels vary depending on the type used. It can pair well with lower glycemic index sweeteners in moderation, but it does contain about 35g carbs per 100g so be careful with the amount that you use. Sweetness: 150-200 times as sweet as sugar. Gastroentérologie Clinique et Biologique 1991: Clinical tolerance, intestinal absorption, and energy value of four sugar alcohols taken on an empty stomach [randomized controlled trial; moderate evidence] ↩ European Journal of Clinical Nutrition 1996: Dose-related gastrointestinal response to the ingestion of either isomalt, lactitol or maltitol in milk chocolate [randomized controlled trial; moderate evidence]. Nutrition Journal 2020: Chronic sucralose consumption induces elevation of serum insulin in young healthy adults: a randomized, double blind, controlled trial Below we’ll look at the most common of all the different types of sweeteners we encounter, and which are the best to choose. If you need help figuring out how to replace or use the sweeteners found throughout this article, check out our guide to keto sweetener substitutions. If the packaging says that a product is sugar-free, you will most likely find maltitol on the ingredient list. Yet a similar study conducted the same year found that allulose did improve blood glucose response when consumed by people with type 2 diabetes: Diabetes, Obesity, and Metabolism 2018: The effect of small doses of fructose and allulose on postprandial glucose metabolism in type 2 diabetes: a double-blind, randomized, controlled, acute feeding, equivalence trial [moderate evidence]