5 Types of The Best Sweeteners For The Keto Diet – For those of you who undergo the keto diet program, reducing carbohydrate intake, such as starchy foods, snacks, and other processed foods are the rules that must be followed. In addition, limiting sugar consumption to make the keto diet run smoothly must be done. Although limiting sugar, you can still eat sweet foods with some of the following sweetener alternatives to the keto diet.
Sweeteners that can be consumed while on the keto diet
Sugar is a source of energy. When on a keto diet, you should limit eating sugary foods that contain sugar. The goal, so that the body begins to break down fat reserves into energy.
However, the temptation to do the cheating days when the keto diet is difficult to resist. Especially if you are a fan of sweet foods. The good news, you can use natural sweeteners for food and drinks on your keto diet.
Here it is some natural sweetener that is healthy and safe for consumption in the keto diet.
One sweetener that is also suitable for you who are on a keto diet, besides sugar, is stevia. Stevia is a natural sweetener that has been extracted from the Stevia rebaudiana plant.
Every 100 grams of stevia leaf contains 20 calories and zero glycemic index scale. The lower the glycemic index, the longer the sweetener is broken down in the body. As a result, blood sugar does not jump suddenly.
Just a little, this sweetener can provide a pleasant sweet taste for variations of your keto diet. This is because stevia is 200-400 times sweeter than ordinary sugar.
Xylitol is a sweetener derived from alcohol sugar and is usually found in sugar-free gum products. This natural sweetener does taste almost the same as ordinary sugar, but each gram only contains 3 calories and 1 teaspoon of xylitol has 4 grams of carbohydrate.
You can add this sweetener to tea, coffee, or juice without having to add carbohydrate levels in it.
Although it does not increase blood sugar, you also have to be careful because in certain cases, xylitol can interfere with your digestive organs. Therefore, first, consult with your doctor so you know the dosage that suits your condition.
Besides xylitol, the sweetener that is also suitable for the keto diet is erythritol. Erythritol is a natural sweetener that is 80% sweeter than ordinary sugar and contains only 5% of calories.
Sometimes, erythritol is used as an additional sweetener, but you still need to check the packaging of the sugar to make sure that it is not mixed with other artificial sweeteners.
Not only for a mixture of tea and coffee, but you can also use this sweetener to cook or grill your keto diet menu.
4. Monk fruit sweetener
The monk fruit is a fruit that originated in China and is very popular with the monks there. You might be more familiar with Lo Han Kuo. This sweetener is powerful enough to be used as a sugar substitute for the keto diet because it contains compounds called mogrosides.
This mogroside compound is rich in antioxidants and acts as a sweetener that you feel in fruits. The naturally sweet taste does not contain calories and carbohydrates, making it suitable for use by those who are on a keto diet.
In addition, there is a trial that shows that mogroside can help stimulate insulin release. If insulin is successfully released, the body works better for managing the body’s blood sugar.
Don’t forget to check the list of compositions listed on the packaging of this fruit extract. It is intended that you do not choose the wrong extract that has been mixed with ordinary sugar or sugar cane which will change the levels of calories and carbohydrates.
Inulin is a plant fiber that you can find in vegetables, such as chicory, asparagus, and bananas. This fiber can dissolve and contains about 150 calories and zero on the glycemic index scale.
However, when compared to ordinary sugar, soluble plant fiber is 10 times sweeter. Therefore, you need to be careful in using it as a sugar substitute sweetener for the keto diet. No need too much sugar to keep it under control.
The keto diet is not an obstacle for you to eat sweet foods, as long as you choose the right sweetener. Make sure you check the composition listed on the package so you can know how many calories, carbohydrates, and glycemic index in it.