Stevia and erythritol, which have little to no carbohydrates, are some of the best sweeteners if you are on the keto diet. Sweeteners are sugars (a type of carbohydrate) that make food and drinks sweet. The keto diet is a low-carb diet, so you will need to limit many foods that have sweeteners. The stevia plant is native to South America but is grown worldwide. You will see stevia on grocery shelves under brand names like Truvia and PureVia. Stevia is generally recognized as safe (GRAS), which makes it a good alternative to sucrose (table sugar). Possible risks include bloating, dizziness, Supraketo nausea, and numbness. Stevia may also lower blood sugar or blood pressure. Talk to a healthcare provider if you take related medications. Stevia works well in coffee and tea. It is about 200-400 times sweeter than table sugar. It might not work in large quantities, such as in baked goods. Monk fruit (Luo Han Guo) comes from a plant native to China and is sold under brand names like Monk Fruit in the Raw and PureLo.

The Food and Drug Administration (FDA) recognizes monk fruit as safe. This sweetener is 100-250 times sweeter than table sugar, contains no calories, and has 0.5 grams of carbohydrates per teaspoon. Monk fruit works in drinks, dressings, and baked goods but may affect texture. Erythritol is a naturally occurring sugar alcohol found in fruits and fermented foods. It has 0 calories and is about 60-80% as sweet as table sugar. The FDA considers erythritol to be safe. Erythritol does not raise blood sugar or cause tooth decay. It may lower sugar consumption, but more research is needed. Your body takes longer to absorb and break down sugar alcohol than table sugar, so erythritol may also cause fewer digestive issues. You can use erythritol as a substitute for table sugar in beverages and several recipes. Erythritol has a cooling effect that can be unpleasant in large doses. Xylitol is a sugar alcohol that is as sweet as table sugar but has fewer calories and carbohydrates.

The FDA notes that xylitol is safe to consume. Xylitol might cause cramps and diarrhea if you consume too much. Sugar alcohols like xylitol do not result in tooth decay like other sweeteners do. You can use xylitol in coffee, smoothies, and tea, but it might not work well in some recipes due to its moisture absorbency. Maltitol is a sugar alcohol that is about 75-90% as sweet as table sugar but has fewer calories. You will often see maltitol in "sugar-free" products like gum, mouthwash, and toothpaste. Maltitol can be helpful for weight loss because it is low in calories. It might also improve dental health, but the data is mixed. You might develop cramps, Supraketo Weight Loss Formula diarrhea, and gas if you consume too much. Maltitol has a lower melting point than table sugar, but it might be an ideal sweetener for ice cream. Yacon syrup is made from the roots of the yacon plant, commonly grown in South America. It contains nearly half the calories of table sugar.

Yacon syrup is a source of fructooligosaccharides (FOS), a type of soluble fiber your body does not digest. Soluble fiber lowers cholesterol, which may protect against heart disease. FOS may cause bloating, Supraketo.org cramps, and diarrhea in some people. Yacon syrup works well in coffee, tea, and salad dressing. FOS breaks down at high temperatures, so you may not use it in cooked or baked goods. Just because foods or drinks contain low-carb sweeteners does not mean they are keto-friendly. They may contain other carbohydrates, so make sure to check the Nutrition Facts label. What Sweeteners Should You Avoid on Keto? You will need to avoid sweeteners that are high in carbohydrates on the keto diet. High-carb sweeteners can negatively affect weight loss. Check the Nutrition Facts label for these common natural and artificial sweeteners. Stevia, monk fruit, and erythritol are some of the best low-carb sweeteners for the keto diet. They are typically lower in calories and carbohydrates than table sugar.

Not all foods and drinks that use these sweeteners are keto-friendly. Consult a healthcare provider if you are interested in the keto diet or using these sweeteners. MedlinePlus. Sweeteners - sugar substitutes. Masood W, git.akel.cl Annamaraju P, Khan Suheb MZ, Uppaluri KR. Ketogenic diet. In: StatPearls. Samuel P, Ayoob KT, Magnuson BA, et al. Stevia leaf to stevia sweetener: Exploring its science, benefits, and future potential. Food and Drug Administration. Additional information about high-intensity sweeteners permitted for use in food in the United States. Arshad S, Rehman T, Saif S, et al. Replacement of refined sugar by natural sweeteners: Focus on potential health benefits. MedlinePlus. Low blood sugar. MedlinePlus. Sweeteners - sugars. Shivani, Thakur BK, Mallikarjun CP, et al. Introduction, adaptation and characterization of monk fruit (Siraitia grosvenorii): A non-caloric new natural sweetener. Food and Drug Administration. Aspartame and other sweeteners in food. U.S. Department of Agriculture: FoodData Central. Sugar substitute, monk fruit, powder. Regnat K, Mach RL, Mach-Aigner AR. Erythritol as sweetener-wherefrom and whereto?