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Are you following a ketogenic diet but struggling to find the best sugar substitutes? Look no further! We have researched and gathered the best and worst keto sweeteners for you to know.

Best Keto Sweeteners

The following sweeteners are great substitutes for sugar:

• Erythritol: Erythritol is a sugar alcohol that doesn’t affect blood sugar levels or insulin levels. It’s also easy to cook and bake with.
• Stevia: Stevia is a natural sweetener that is carbohydrate-free and doesn’t spike blood sugar levels. It’s also safe for people with diabetes and doesn’t have a bitter aftertaste.
• Monk Fruit Sweetener: Monk fruit sweetener is a natural sweetener that doesn’t have any calories or impact on blood sugar levels. It’s also safe for people with diabetes.
• Xylitol: Xylitol is a sugar alcohol that has a low glycemic index and is suitable for people with diabetes. It’s also great for dental health as it reduces plaque and inhibits the growth of bacteria that causes tooth decay.

Worst Keto Sweeteners

Avoid the following sweeteners as they can spike blood sugar levels and have a high glycemic index:

• Honey: Honey has a high glycemic index and can spike blood sugar levels.
• Agave Nectar: Agave nectar has a high fructose content and can spike blood sugar levels.
• Corn Syrup: Corn syrup is high in fructose and can spike blood sugar levels.
• Maltodextrin: Maltodextrin has a high glycemic index and can spike blood sugar levels.

How to Calculate Net Carbs on Keto

Are you actively tracking your carbs while on keto? Here’s a simple formula to calculate your net carbs:

Net Carbs = Total Carbs - Fiber - Sugar Alcohols

While tracking your net carbs, it’s also essential to choose good sources of carbohydrates, such as leafy greens and cruciferous vegetables. You don’t want to rely on processed foods that will spike your blood sugar levels.

We hope this information will help you make better choices and achieve your keto goals. Remember to always consult your healthcare provider before starting any new diet or making significant changes to your current diet.

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