Sweeteners are not a simple subject and even more complicated when you are following a ketogenic diet, luckily we're here to help with this simple guide. If you find the right sweetener that works for your body you it can make achieving your goals and sticking to them a lot easier.
The basics of organic sweeteners
I find that cutting out sweets helps me stick to a diet easier. Sweets taste good and when they taste really good, sometimes we find ourselves wanting more than just one bite or craving it more often. While others find a small sweet treat helps them stick to their goals. Whatever works best for you, we’ve put together a guide to help you understand the world of organic sweeteners when it comes to the ketogenic diet.
Sweeteners to avoid
Maltitol is a sugar alcohol used as a sugar substitute. It has 75–90% of the sweetness of sucrose (table sugar) and nearly identical properties, except for browning. It has almost an identical carbohydrate count to sucrose and will likely knock you out of ketosis and is known to cause some GI issues.
Granulated Splenda has a very high carbohydrate count as it uses sucralose as binding agents. Other forms of Splenda seem to be fine, but we recommend double checking the nutritional info.
Maltodextrin has an even higher glycemic index than table sugar which means it’s very high in carbohydrates. Sometimes Stevia mixes are made with it, which
Xylitol is important to mention as it is toxic to dogs & cats. It can also cause some stomach issues if consumed in large doses.
The best of ketogenic sweeteners
Monk fruit sweetener is my personal favourite. It is hard to find but we carry a few different options in store including a brown sugar substitute.
Stevia in an excellent natural sweetener. Some people do find it’s taste off putting, while others don’t notice it. When baking with Stevia we find no after taste, especially if you are using an extract such as vanilla.
Erythritol is another great option and becoming increasingly popular. Our popular Lily’s sugar free chocolate chips are sweetened with it and we are obsessed.
Swerve mixes sweeteners and are excellent for baking, coffee, and much more. Swerve is available in both granulated and confectioner form. Buttercream icing anyone?
Our favourite keto sweets
- Zevia sweetened with Stevia for a carbonated fix.
- Smart Sweets with Stevia for your gummy bear needs.
- Lily’s chocolate bars and chocolate chips with Erythritol for a chocolate craving.
Come in today and ask us any sweetener questions you have.
For the rest of November 2018 mention this post for a free drip at our coffee shop open Monday thru Saturday (limit 1 per customer). Did you know we also have bulletproof coffee?
Quick Guide to Sweeteners