Sweeteners are tricky on keto. For more on this process and how it works, see here. Take a look at some comparative carb counts, per teaspoon data from the USDA nutrition database . Cutting out Paleo staples like honey leaves you with 0-calorie sweeteners, including sugar alcohols xylitol, erythritol, mannitol… artificial sweeteners aspartame, sucralose, ace-K…, and oddballs like stevia. The exception is erythritol. For example, in this study, researchers found that xylitol caused a lot of digestive issues for people, but that erythritol was significantly easier to tolerate, with almost no symptoms at gram doses. If sugar alcohols are going to be your game, research suggests that erythritol is least likely to trigger any uncomfortable GI symptoms. But in , a new study looked at a different issue: the gut bacteria.
Artificial sweeteners certainly have bad reputations among the health community. In the keto community only a few sweeteners have any love, and they are not labeled artificial sweeteners. However, we want to give you the facts and reasons for how artificial sweeteners affect ketosis so that you can make up your own mind. In our opinion at Keto Domain, artificial sweeteners are not a healthy option for people whether they are on the keto diet or not. But even though we don’t condone it, we understand that some people like diet coke sweetened by artificial low or no calorie sweeteners and they want to know if they can safely drink it on the keto diet. Artificial sweeteners are chemicals that have a sweet taste, usually much sweeter than regular sugar. They are not naturally found in foods. However, some artificial sweeteners do occur naturally in the body in their molecular form. You may be on the keto diet because you want to improve your health without additives or chemicals. If that is the case, you should not use aspartame, sucralose, acesulfame-potassium or saccharin as a sweetener on the keto diet. But there are other reasons why you should not use artificial sweeteners when on the ketogenic diet, and those reasons are not solely if one Diet Coke effects ketosis does one Diet Coke effect ketosis? Read on to find out!
Overall, it is best to use keto-friendly sweeteners that have been well-researched and widely-used for years. One tablespoon of honey typically contains 17g carbs which is well over half of our daily allotted amount. These include maltodextrin, honey, coconut sugar, maple syrup, agave nectar and dates. However, some interesting patterns have emerged recently when comparing human data for artificial vs. Is Mayo Gluten-Free? Most fruit juices will contain at least 20g carbs per serving, so they have no place in a low carb diet. Overall, the current evidence indicates that artificial sweeteners should only be consumed sparingly or avoided altogether. Summary Watch out for sweeteners that are high in sugar and carbs when following a ketogenic diet. For example, in this study, researchers found that xylitol caused a lot of digestive issues for people, but that erythritol was significantly easier to tolerate, with almost no symptoms at gram doses. Most people that start a keto diet plan find that they have some intense cravings for sugar in the beginning.