Keto Diet Tips: Should You Avoid Artificial Sweeteners?

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The ketogenic diet doesn’t allow you to use sugar or certain sweeteners in your diet. 
This includes honey, maple syrup, agave nectar, and molasses. This diet allows you to 
enjoy sweetness if you use the right type of sweetener. The right type of sweetener 
must be low on the glycemic index, sugar-free, and low in carbohydrates so that your 
body can remain in a fat-burning state known as ketosis. Here are the sweeteners that 
are acceptable under the ketogenic diet.

Stevia

This sweetener is at the top of the list for many different types of diets. It is a natural 
sweetener extract made from the herb Stevia rebaudiana. It is 200-300 times sweeter 
than granulated sugar, has no carbs or calories, and is zero on the glycemic index. It 
has no effect on blood sugar and may improve blood sugar regulation after a meal.

Monk Fruit

The extract of this Southeast Asian fruit is up to 300 times sweeter than granulated 
sugar. This natural sweetener has no calories and is zero on the glycemic index. Monk 
fruit has no effect on blood sugar and may regulate blood sugar after a meal. It doesn’t 
have a bitter aftertaste like stevia.

Erythritol

This naturally occurring sugar alcohol is zero on the glycemic index and is low-calorie. It 
is not as sweet as sugar and may cause digestive issues. 

Swerve

This is also a no-calorie natural sweetener that is zero on the glycemic index. It doesn’t 
affect blood sugar despite having oligosaccharides, which is a type of carbohydrate. 
Swerve is best used for baking compared to the other three ketogenic-friendly 
sweeteners.

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