{"id":1074,"date":"2020-10-30T10:00:00","date_gmt":"2020-10-30T09:00:00","guid":{"rendered":"https:\/\/ketonetherlands.com\/?p=1074"},"modified":"2023-06-27T18:43:09","modified_gmt":"2023-06-27T16:43:09","slug":"sweeteners-for-the-keto-diet","status":"publish","type":"post","link":"https:\/\/trustnocarb.com\/index.php\/2020\/10\/30\/sweeteners-for-the-keto-diet\/","title":{"rendered":"Sweeteners for the keto diet"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-white ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Navigate to where you want to go:<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69e1cc683818a\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69e1cc683818a\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/trustnocarb.com\/index.php\/2020\/10\/30\/sweeteners-for-the-keto-diet\/#Which_sweeteners_are_the_best_for_the_keto_diet\" >Which sweeteners are the best for the keto diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/trustnocarb.com\/index.php\/2020\/10\/30\/sweeteners-for-the-keto-diet\/#Other_Types_of_Sweeteners\" >Other Types of Sweeteners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/trustnocarb.com\/index.php\/2020\/10\/30\/sweeteners-for-the-keto-diet\/#Plant-based_sweeteners\" >Plant-based sweeteners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/trustnocarb.com\/index.php\/2020\/10\/30\/sweeteners-for-the-keto-diet\/#Artificial_sweeteners\" >Artificial sweeteners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/trustnocarb.com\/index.php\/2020\/10\/30\/sweeteners-for-the-keto-diet\/#Sweeteners_and_keto_diet_final_conclusions\" >Sweeteners and keto diet: final conclusions<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Recently I did research on the most suitable sweeteners for the keto diet. In the beginning, I thought one or another made no difference, but then I stumbled upon one <a href=\"https:\/\/www.ketoconnect.net\/is-maltitol-keto\/\" target=\"_blank\" rel=\"noreferrer noopener\">article about maltitol from KetoConnect <\/a>and it opened me to a world.<\/p>\n\n\n\n<p><strong>A sweetener can be low carb and\/or partially not digested by our body BUT this doesn&#8217;t mean that I<\/strong>s suitable for<strong> the keto diet.<\/strong><br><\/p>\n\n\n\n<p>Some sweeteners can start an insulin reaction that can <strong>kick us out of ketosis<\/strong>. Read <a href=\"https:\/\/trustnocarb.com\/index.php\/2023\/05\/19\/how-i-test-my-ketones-at-home-with-a-ketone-meter\/\">How I test my ketones at home with a Ketone Meter<\/a>.<br>What we have to consider is the <strong>Glycemic Index <\/strong>(GI) which is the measure of how fast a substance rises the blood sugar level.<br><br><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<p><strong>Low-GI foods<\/strong> have a GI value under 55.<\/p>\n\n\n\n<p><strong>Medium-GI foods<\/strong> are between 51\u201369.<\/p>\n\n\n\n<p> <strong>High-GI foods <\/strong>counts more than 70.&nbsp;<br><br>This is a very interesting point: how many times do we focus too much on checking the carbs and we don&#8217;t check the ingredients?<br>Are we consuming low-carb products that contain a sweetener that is not keto-friendly?<br><br><br><\/p>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Which_sweeteners_are_the_best_for_the_keto_diet\"><\/span>Which sweeteners are the best for the keto diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I did some research, and the following 3 sweeteners are the best for the keto diet.<br><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Erythritol<\/h3>\n\n\n\n<p>Erythritol is a sugar alcohol only partially absorbed by the intestinal tract.<br>it doesn&#8217;t raise the blood sugar or insulin level. The GI is 1.<br><\/p>\n\n\n\n<p>This is always my first choice. Is good as a sweetener in coffee and perfect for baking because they sell it granulated or powdered.<\/p>\n\n\n\n<p>you will find Erythritol <a href=\"https:\/\/www.amazon.nl\/Erythritol-Sweetener-Calories-DulciLight-Substitute\/dp\/B0832XPMFJ?crid=2TMK8ETZTQ3D1&amp;keywords=erytritol&amp;qid=1675526962&amp;sprefix=erytritol%2Caps%2C94&amp;sr=8-1-spons&amp;sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&amp;psc=1&amp;linkCode=ll1&amp;tag=tnc08-21&amp;linkId=07664c2850c762d397c2a162585652a3&amp;language=en_GB&amp;ref_=as_li_ss_tl\" target=\"_blank\" rel=\"noreferrer noopener sponsored nofollow\">online<\/a>, on H&amp;B, and on <a href=\"https:\/\/www.steviala.eu\/en\/?afflt=sztnc789gp\" target=\"_blank\" rel=\"noreferrer noopener sponsored nofollow\">Steviala&#8217;s website<\/a> (in several forms).<br><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Monk fruit<\/h3>\n\n\n\n<p>In the Netherlands, Monk fruit is very difficult to find, It&#8217;s more expensive than other choices, that&#8217;s why we can find it in a mix of erythritol or stevia. <br>It doesn&#8217;t raise blood sugar. <br><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Stevia<\/h3>\n\n\n\n<p>Everybody knows stevia. Nowadays is contained in different products and many versions of commercial foods have their Stevia version.<br>What I love about stevia is that doesn&#8217;t raise blood sugar.<br>What I ate about stevia is the aftertaste. I simply cannot.<\/p>\n\n\n\n<p>Stevia is sold in powder, but also in <a href=\"https:\/\/www.amazon.nl\/-\/en\/Stevia-Liquid-Pure\/dp\/B0718VBTRL?crid=2NP9SROB54DSV&amp;keywords=stevia&amp;qid=1675527285&amp;sprefix=stevia%2Caps%2C94&amp;sr=8-6&amp;linkCode=ll1&amp;tag=tnc08-21&amp;linkId=3fe8229b23ab6468299553a5cbf2e430&amp;language=en_GB&amp;ref_=as_li_ss_tl\" target=\"_blank\" rel=\"noreferrer noopener sponsored nofollow\">drops<\/a>, very convinient to mix in the coffee.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Other_Types_of_Sweeteners\"><\/span>Other Types of Sweeteners<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Sugar alcohols<\/h3>\n\n\n\n<p>Called also <strong>polyols<\/strong>. The best choice, as I mentioned earlier, is Erythritol. <br>But there are other types.<br><br>Let&#8217;s talk about Maltitol. Is the most common to find in dietary products because it&#8217;s very cheap to produce. <br>Try to avoid Maltitol.<br>The GI for the powdered form is 35 and for the syrup, the form is 52.<br>Maltitol raises blood sugar and increases insulin response.<br><\/p>\n\n\n\n<p>It has also a powerful<strong> laxative effect<\/strong>: if consumed in more than 40 grams it can cause bloating, gas, and diarrhea.<\/p>\n\n\n\n<p>Notice that <a href=\"https:\/\/trustnocarb.com\/index.php\/2020\/08\/14\/keto-and-low-carb-bars-in-the-netherlands\/\" target=\"_blank\" rel=\"noreferrer noopener\">most of the low-carb candy bars<\/a> and low-carb candies contain maltitol.<br><\/p>\n\n\n\n<p>Another sugar alcohol is <strong>Xylitol<\/strong>. This name will ring a bell because they are used the most in sugar-free chewing gum.<br>It is not totally absorbed by the digestive tract, but only half.<br><\/p>\n\n\n\n<p>Even when consumed in small portions can cause an<strong> insulin response<\/strong>.<br>It has also laxative properties.<br>I guess you are thinking to limit sugar-free chewing gums. <br>Well, I think we won&#8217;t consume many grams per day of xylitol, so is not a big deal chewing a piece of gum from time to time.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Plant-based_sweeteners\"><\/span>Plant-based sweeteners<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Allulose<\/strong> can&#8217;t be absorbed by our body, therefore no carbs, no calories, and no insulin response. But it&#8217;s very expensive and very difficult to find in the Netherlands.<\/p>\n\n\n\n<p><strong>BochaSweet<\/strong> is made from one extract of a kind of pumpkin from Japan.<br>It&#8217;s a new sweetener and I didn&#8217;t find it in the Netherlands yet.<\/p>\n\n\n\n<p><strong>Inulin<\/strong>&#8211;<strong>based sweetener<\/strong>s are not very sweet but they cannot be absorbed by the body.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Artificial_sweeteners\"><\/span>Artificial sweeteners<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Acesulfame K<\/strong> (Ace-K or <strong>E950<\/strong>) it&#8217;s very sweet and it&#8217;s largely used in the sugar-free drinks.<br>Has no calories or carbs.<br>The GI is 0 but <strong>can raise blood sugar in some people<\/strong>.<br><br><\/p>\n\n\n\n<p><strong>Aspartame<\/strong> (<strong>E951<\/strong>) and <strong>Saccharin<\/strong> are very famous sweeteners. <br>Studies have shown that they don&#8217;t raise insulin levels. <br>They contain no carbs, but watch out for the sweetener bags you find in <strong>restaurants<\/strong>: if they are in <strong>combination with Dextrose<\/strong> (GI=100!), you are introducing some carbs with your coffee.<\/p>\n\n\n\n<p><br><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/ketonetherlands.com\/wp-content\/uploads\/2020\/10\/Screenshot-2020-10-21-at-20.42.04.png\" alt=\"keto sweeteners diet\" class=\"wp-image-1415\" width=\"490\" height=\"320\" srcset=\"https:\/\/trustnocarb.com\/wp-content\/uploads\/2020\/10\/Screenshot-2020-10-21-at-20.42.04.png 482w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2020\/10\/Screenshot-2020-10-21-at-20.42.04-300x196.png 300w\" sizes=\"(max-width: 490px) 100vw, 490px\" \/><figcaption class=\"wp-element-caption\">Don&#8217;t be Rachel. Stay away from the Sweet&#8217;n Low.<\/figcaption><\/figure>\n\n\n\n<p><br>Aspartame and saccharin are still studied to determine whether they are truly safe. <br><\/p>\n\n\n\n<p><br><strong>Sucralose<\/strong> has no carbs or calories but still, studies are in controversy regarding the effects on insulin response.<\/p>\n\n\n\n<p><br>Notice that sugar-free sodas and energy drinks contain artificial sweeteners.<\/p>\n\n\n\n<p>The sweeteners used in the Coca-cola zero (and all sodas) are aspartame and Ace-K. <br>No carbs but some people can have an insulin response. <br><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"706\" height=\"147\" src=\"https:\/\/ketonetherlands.com\/wp-content\/uploads\/2020\/10\/Screenshot-2020-10-21-at-19.44.33.png\" alt=\"\" class=\"wp-image-1405\" srcset=\"https:\/\/trustnocarb.com\/wp-content\/uploads\/2020\/10\/Screenshot-2020-10-21-at-19.44.33.png 706w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2020\/10\/Screenshot-2020-10-21-at-19.44.33-300x62.png 300w\" sizes=\"(max-width: 706px) 100vw, 706px\" \/><figcaption class=\"wp-element-caption\">photo from AH website.<\/figcaption><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>Sometimes reading the ingredients it&#8217;s hard: instead of the full name, there is a code. Read below the ingredients of the Pepsi Maxx.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"668\" height=\"195\" src=\"https:\/\/ketonetherlands.com\/wp-content\/uploads\/2020\/10\/Screenshot-2020-10-21-at-19.59.55.png\" alt=\"\" class=\"wp-image-1409\" srcset=\"https:\/\/trustnocarb.com\/wp-content\/uploads\/2020\/10\/Screenshot-2020-10-21-at-19.59.55.png 668w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2020\/10\/Screenshot-2020-10-21-at-19.59.55-300x88.png 300w\" sizes=\"(max-width: 668px) 100vw, 668px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>Below you can find a <strong>legend of the sweeteners codes<\/strong>.<br><br><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"475\" height=\"699\" src=\"https:\/\/ketonetherlands.com\/wp-content\/uploads\/2020\/10\/Screenshot-2020-10-21-at-19.51.33.png\" alt=\"sweeteners code legend keto\" class=\"wp-image-1406\" srcset=\"https:\/\/trustnocarb.com\/wp-content\/uploads\/2020\/10\/Screenshot-2020-10-21-at-19.51.33.png 475w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2020\/10\/Screenshot-2020-10-21-at-19.51.33-204x300.png 204w\" sizes=\"(max-width: 475px) 100vw, 475px\" \/><figcaption class=\"wp-element-caption\"><a href=\"https:\/\/www.voedingscentrum.nl\/encyclopedie\/zoetstoffen.aspx\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.voedingscentrum.nl\/encyclopedie\/zoetstoffen.aspx<\/a><\/figcaption><\/figure>\n\n\n\n<p>Consult also this page for more details on sweeteners.<\/p>\n\n\n\n<p>So you can easily see that also Pepsi Maxx contains Ace-K and aspartame.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-dots\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sweeteners_and_keto_diet_final_conclusions\"><\/span>Sweeteners and keto diet: final conclusions<br><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In conclusion, the correlation between sweeteners and insulin spikes is still under research.<br><br>Studies are controversial and on the internet, I&#8217;ve read many different articles with different opinions on sweeteners.<\/p>\n\n\n\n<p><br>Many keto followers decided to<strong> ditch all the sweeteners <\/strong>because they can trigger more sweets cravings or kick them out of ketosis.<br>I believe that moderation is always the key.<\/p>\n\n\n\n<p>I personally try to <strong>limit the sweeteners where I can<\/strong>: I don&#8217;t always use them in my coffee, I stick to erythritol,  I limit the protein bars and I don&#8217;t drink everyday soda.<br><br> <\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"667\" src=\"https:\/\/trustnocarb.com\/wp-content\/uploads\/2022\/05\/IMG_1382-copy-2.jpeg\" alt=\"\" class=\"wp-image-16573\" style=\"width:308px;height:auto\" srcset=\"https:\/\/trustnocarb.com\/wp-content\/uploads\/2022\/05\/IMG_1382-copy-2.jpeg 500w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2022\/05\/IMG_1382-copy-2-225x300.jpeg 225w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2022\/05\/IMG_1382-copy-2-160x213.jpeg 160w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure>\n<\/div>\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-text-align-center\">Hi, I\u2019m Simona! After experiencing the restrictions of keto, I\u2019m now enjoying a balanced diet that brings freedom and happiness to my eating habits.<\/p>\n\n\n\n<p class=\"has-text-align-center\"><\/p>\n\n\n\n<p class=\"has-text-align-center\"><\/p>\n\n\n\n<p class=\"has-text-align-center\"><br><\/p>\n\n\n\n<p class=\"has-text-align-center\">You find me on <a href=\"https:\/\/www.instagram.com\/justsimonaz\/\" target=\"_blank\" rel=\"noreferrer noopener\">Instagram<\/a>, <a href=\"https:\/\/nl.pinterest.com\/trustnocarb\/_created\/\" target=\"_blank\" rel=\"noreferrer noopener\">Pinterest<\/a>, and sometimes on <a href=\"https:\/\/www.facebook.com\/Trust-No-Carb-104584455040607\" target=\"_blank\" rel=\"noreferrer noopener\">Facebook<\/a>.<\/p>\n\n\n\n<p class=\"has-text-align-center\"><br><\/p>\n\n\n\n<p class=\"has-text-align-center\">I also write a lot of keto recipes on my Italian blog <a rel=\"noreferrer noopener\" href=\"https:\/\/blog.giallozafferano.it\/ketowithsimona\/\" data-type=\"URL\" data-id=\"https:\/\/blog.giallozafferano.it\/ketowithsimona\/\" target=\"_blank\">keto-with-simona<\/a>.<br><br><\/p>\n\n\n\n<p class=\"has-text-align-center\">Check also:<\/p>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/trustnocarb.com\/index.php\/discount-codes\/\" data-type=\"link\" data-id=\"https:\/\/trustnocarb.com\/index.php\/discount-codes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Discount Codes<\/a><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-center\">\u201c<em>This post may contain affiliate links. This means I will get a commission if you purchase through my links, at no extra cost to you. All the opinions are my own. Read the full disclosure&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/trustnocarb.com\/index.php\/affiliate-disclosure\/\" target=\"_blank\">here<\/a>.<\/em>\u201c<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Recently I did research on the most suitable sweeteners for the keto diet. In the beginning, I thought one or another made no difference, but then I stumbled upon one article about maltitol from KetoConnect and it opened me to a world. A sweetener can be low carb and\/or partially not digested by our body&#8230;<\/p>\n","protected":false},"author":1,"featured_media":12982,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[141],"tags":[],"class_list":["post-1074","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-keto-life"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sweeteners for the keto diet - Keto Life - Trust No Carb<\/title>\n<meta name=\"description\" content=\"Sweeteners can be low carb and\/or partially not digested by our body but this doesn&#039;t mean they are suitable for the keto diet.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/trustnocarb.com\/index.php\/2020\/10\/30\/sweeteners-for-the-keto-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sweeteners for the keto diet - 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