The 3 Best Sweeteners for the Keto Diet
- Stevia
- Erythritol
- Monk fruit
1: Stevia
Stevia comes from the plant Stevia rebaudiana , native to South America and part of the sunflower family.
The active sweet components are extracted and refined industrially in several steps to comply with European and American regulatory standards.
- It has no calories or carbohydrates.
- It does not provide glucose to the body and therefore does not raise insulin levels.
- It doesn't taste like sugar and many people find it leaves a bitter aftertaste.
- It is not recommended to replace sugar in recipes with stevia because it does not sweeten in the same way.
Presentation: Liquid , powder or granulated.
2: Erythritol
Erythritol is a polyol that occurs naturally in small amounts in fruits, mushrooms, and fermented foods.
- It has a negligible amount of calories and carbohydrates.
- It does not increase blood sugar or insulin levels.
- It is eliminated through urine.
- It can replace real sugar in recipes.
- Prevents cavities, as it does not affect tooth enamel.
Erythritol is very well used in many keto dessert recipes because it works well in baking.
Sweetness: 70% of the sweetness of table sugar.
Presentation: Granulated erythritol, powdered erythritol or mixtures of erythritol and stevia.
3: Monk fruit
Monk fruit is a sugar substitute. Monk fruit is widely used in Asian medicine and is often dried for use in some traditional beverages.
The fruit contains fructose and sucrose, but the intense sweetness of monk fruit comes from non-caloric components called mogrosides.
- It does not raise blood glucose or insulin levels.
- It does not cause digestive discomfort.
- It's very sweet, a small amount goes a long way.
- It's expensive.
Presentation: Granulated mixtures with erythritol and stevia, pure liquid drops or liquid drops with stevia.
