What Sweetener Can You Use On Keto?

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You can use stevia, erythritol or xylitol as a sweetener on keto. These are all natural alternatives to sugar that have no effect on blood sugar levels and won’t cause weight gain.


Swerve is a combination of erythritol and oligosaccharides. It’s not as sweet as sugar, so you’ll need to use more of it. It’s also safe for diabetics and people with IBS.


Erythritol is a sugar alcohol. It can be found in fruits and vegetables, but it’s also one of the most common sweeteners used in low-calorie products. Erythritol has less than 0.2 calories per gram, which makes it ideal for people who are trying to lose weight or stay within their daily caloric allotment on keto (1 gram of erythritol has only 0.02 calories).

Erythritol isn’t absorbed by your digestive tract like other sugars; instead, it passes through your body undigested and into the colon where microbes break down these molecules into short chain fatty acids that are eventually excreted from your body as waste material via feces or urine—and voila: no calories!

Monk fruit

Monk fruit is a natural sweetener that has been used in Asia for centuries. According to the U.S. Food and Drug Administration, monk fruit sweeteners are “low-calorie and low glycemic” and have no effect on blood sugar levels or insulin secretion by the pancreas.

Because it’s so sweet, you don’t need much of it to get your desired sweetness level—just about 1/4 teaspoon will do the trick!


Xylitol is a sugar alcohol. It’s about as sweet as sugar, but it does not cause cavities or tooth decay like other sugars do. This can make it an appealing option for people with teeth issues who want to avoid the negative effects of regular table sugar intake.

Xylitol is also not digested by bacteria in your mouth, which means they’re less likely to cause gastrointestinal side effects such as gas or bloating when eating xylitol-sweetened products (like gums). However, if you eat too much xylitol at once, then you may experience diarrhea or stomach upset—and that’s why some people don’t recommend using xylitol on keto diets!

Cooking and baking with this sweetener will give off just enough sweetness without making things too heavy on the palate; however, store-bought products containing more than 5 grams per serving tend toward being too cloying for most individuals’ tastes.”

These sweeteners won’t raise your blood sugar levels

Here are a few sweeteners that won’t raise your blood sugar levels:

  • Stevia. This is the most popular sweetener on the market and has no effect on blood sugar levels, so it’s perfect for keto diets. It also has no calories, making it an ideal low-carb substitute for sugar.
  • Monk fruit extract (also known as lo Han). This natural ingredient contains zero carbs, making it another good option if you’re trying to stay away from artificial sweeteners like Splenda or NutraSweet®. Monk fruit extract can be used instead of other types because it doesn’t have much effect on blood pressure either—which makes this an especially wise choice for those who have high blood pressure issues!


Sweeteners are a great way to add flavor and sweetness to dishes, but they can also be used in keto recipes. Sweeteners like Swerve and erythritol work well as sweeteners on keto, but if you want to 


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