5 Sweeteners for the keto diet that can replace sugar

For those of you who are on the keto diet program, reducing carbohydrate intake, such as starchy foods, snacks, and other processed foods is a rule that must be followed. In addition, limiting sugar consumption to make the keto diet run smoothly must be done. Even though you limit sugar, you can still eat sweet foods with some of the following sweetener alternatives for the keto diet.

A sweetener that can be consumed when on a keto diet

Sugar is a source of energy. When on a keto diet, you must limit eating sugary foods that contain sugar. The goal is that the body begins to break down fat reserves into energy.

However, the temptation did cheating day when the keto diet is hard to resist. Especially if you are a fan of sweet foods. The good news is, you can use natural sweeteners for food and beverage menus on your keto diet.

Here are some natural sweeteners that are healthy and safe to consume for the keto diet.

1. Stevia

One sweetener that is also suitable for those of you who are on a keto diet, besides sugar, is stevia. Stevia is a natural sweetener that has been extracted from plants Stevia rebaudiana.

Every 100 grams of stevia leaves contains 20 calories and a zero glycemic index scale. The lower the glycemic index, the longer the sweetener is broken down in the body. As a result, blood sugar does not spike suddenly.

Just a little, this sweetener can provide a sweet taste that is pleasant enough for variations on your keto diet menu. This is because stevia is 200-400 times sweeter than regular sugar.

2. Xylitol

Source: Medical News Today

Xylitol is a sweetener that is derived from sugar alcohols and is usually found in sugar-free gum products. This natural sweetener tastes almost the same as regular sugar, but each gram only contains 3 calories and 1 teaspoon of xylitol has 4 grams of carbohydrates.

You can add this sweetener to tea, coffee, or juice without having to increase the carbohydrate content in it.

Even though it doesn't raise blood sugar, you also have to be careful because in certain cases, xylitol can irritate your digestive organs. So, first consult with your doctor so that you know the dosage that is suitable for your condition.

3. Erythritol

Source: Verywell Fit

Apart from xylitol, a sweetener that is also suitable for the keto diet is erythritol. Erythritol is a natural sweetener that is 80% sweeter than regular sugar and only contains 5% of calories.

Sometimes, erythritol is used as an added sweetener, but you still need to check the packaging of the sugar to make sure that it is not mixed with other artificial sweeteners.

Not only for tea and coffee mixes, you can also use this sweetener to cook or bake your keto diet menu.

4.The monk fruit sweetener (Lo Han Kuo)

Source: Health Magazine

Monk fruit is a fruit that originated in China and was very popular with the monks there. You may be more familiar with Lo Han Kuo. This sweetener is powerful enough to be used as a sugar substitute for the keto diet because it contains compounds called mogrosides.

This compound is rich in antioxidants and acts as a sweetener that you feel in fruits. This natural sweetness does not contain calories and carbohydrates, so it is suitable for those of you who are on a keto diet.

In addition, there is a trial that shows that mogroside can help stimulate insulin release. If insulin is successfully released, the body works better to manage the body's blood sugar.

Don't forget to check the list of ingredients listed on the pack of this fruit extract. This is so that you don't choose the wrong extract that has been mixed with regular sugar or sugar cane which will change the calorie and carbohydrate levels.

5. Inulin

Source: Medical News Today

Inulin is a plant fiber that you can find in vegetables, such as chicory, asparagus, and bananas. This fiber is soluble and contains about 150 calories and is zero on the glycemic index scale.

However, when compared to regular sugar, this soluble plant fiber is 10 times sweeter. Therefore, you need to be careful about using it as a sweetener instead of sugar for the keto diet. You don't need too much to keep sugar under control.

The keto diet is not an obstacle for you to eat sweet foods, as long as you choose the right sweetener. Make sure you check the ingredients on the packaging so you can see how many calories, carbs, and glycemic index are in it.