Health These Are the Only Sweeteners You Can Use on the Keto Diet

04:06  13 june  2018
04:06  13 june  2018 Source:   popsugar.com.au

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The only drawback may be that you can only use small amounts - at least compared to low-carb sweeteners which you can use "to taste". I suggest you have a look at the keto food list here: Complete Keto Diet Food List: What to Eat and Avoid Hope this helps!

The biggest aspect of this diet is maintaining a low-carb, high-fat lifestyle, and with that comes a lot of rules. On the keto diet you 'll have to cut out sugars completely in order for your body to switch from using glucose as an energy source to using fat. This means that natural sweeteners like honey

a cup of coffee sitting on top of a wooden table© Pexels / Nick Demou

The keto diet is still extremely popular, and chances are you've still got a lot questions you want answered about the dos and dont's to following the diet. The biggest aspect of this diet is maintaining a low-carb, high-fat lifestyle, and with that comes a lot of rules. On the keto diet you'll have to cut out sugars completely in order for your body to switch from using glucose as an energy source to using fat. This means that natural sweeteners like honey, agave, and maple syrup should not be eaten on the keto diet. If you're following keto, you should avoid all forms of sugar as much as possible, but if you do need some sweetness in your life, try one of the below sweeteners.

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Recommendation: Use it! It’s a great additive sweetener on a keto diet for many occasions and can even have a positive health impact. The only thing to be cautious about with this sweetener is that the long-term effects it has on the microbiome are not yet known.

Try this keto recipe using erythritol as a sweetener : Macadamia Nut Fat Bombs. When it comes to sweeteners on a keto diet , stick with natural alternatives that allow you to enjoy treats here and there without worrying about the impact of sugar-filled cheats.

  1. Stevia: Stevia is a sugar substitute derived from plants. It has no calories, no carbs, and is 200 times sweeter than sugar. Stevia leaves haven't been approved by the FDA.
  2. Erythritol: Erythritol is a sugar alcohol made from fermented corn or corn starch. It's 60-80 percent as sweet as regular sugar, and has 0-0.2 calories per gram.
  3. Monk Fruit: Monk fruit is another sugar replacement that has zero calories per serving. It can be up to 250 times sweeter than regular sugar.
  4. Truvia: Truvia is a high-intensity sweetener (way sweeter than sugar but contributes little to no calories when added to food) made from stevia leaf extract, erythritol, and other natural flavors.

Although these sweeteners are technically OK to have on the keto diet, there are health risks associated with excessive consumption of artificial sweeteners. Please advise your physician before making any changes to your diet.

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Can you safely use sweeteners on a keto diet ? Perhaps, if you make smart choices. This guide will help you . Xylitol’s carbs can quickly add up on a keto diet , so it’s not a great option. Pros. Xylitol has a low glycemic index of 13, and only 50% is absorbed in your small intestine.

If you go through any of the "sweet" recipes on my blog, you 'll see that I only use these sweeteners . I've tried Swerve but it's not available where I live If you are using the keto diet for weight loss, you can include more sweeteners and more foods in general (no need to be in deep ketosis all the time).

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