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Low carb diet sweeteners – Are sweeteners good for a low-carb diet? Check out the visual guide below. The ones on the left have the least impact on people’s weight and blood sugar, the ones on the right are the worst.
Low Carb Diet Sweeteners – Numbers
The numbers above are based on the effect the sweetener has on blood sugar and insulin resistance, for an equal amount of sweetness compared to white sugar (100 percent pure sugar).
If you're aiming to go low-carb, try to avoid the sweeteners on the right in the image above. The best options are to the left. We mainly suggest using stevia, erythritol or xylitol.
Negative effects of all sweeteners
Note that while the sweeteners to the left above have small or no direct effects on blood sugar levels (and weight), they still have other potential negative effects.
All sweeteners trigger cravings and desires for sweet foods. Furthermore, when added to high-calorie foods—for example, a muffin—they result in a significantly greater sense of reward when eating. So by adding sweeteners to your foods, you are significantly increasing the risk that you will end up eating more than you need. This can slow down weight loss or cause weight gain.
There are scientific studies that show that even adding non-caloric sweeteners to diet drinks can make it harder to lose weight.
This means that all sweeteners, including the non-caloric ones above, have potentially negative effects. If you are able, you may be better off just avoiding them altogether. Note that on a low-carb diet, your intake of sugary foods tends to decrease over time, making it easier to avoid them.
However, most people enjoy a sweet treat every now and then. If so, we suggest trying it out only occasionally. Read on to learn more and make more informed choices.
Low carb diet sweeteners – Using sugar as a sweetener
Note that many sweeteners—white or brown sugar, maple syrup, coconut sugar, and dates—have exactly 100. That’s because these sweeteners are made of sugar. To get the same amount of sweetness as white sugar, you’ll get about the same effect these sweeteners have on your blood sugar, weight, and insulin resistance.
Sugar is bad, no surprise, so these are bad options, especially if you're on a low-carb diet. Avoid them.
Low carb diet sweeteners – Fructose, worse than sugar
Surprisingly, there are sweeteners that are even worse than sugar. Regular sugar contains 50% glucose and 50% fructose. These sweeteners contain more fructose than glucose. While these sweeteners are slower to raise blood glucose levels—resulting in a deceptively low GI—they have even more harmful effects. Too much fructose can result in fatty liver and insulin resistance, which compounds the long-term negative effects of the carbs you eat later.
These high-fructose sweeteners—high-fructose corn syrup (soda), fruit juice concentrate, honey, and agave syrup—may likely have a slightly worse long-term effect than pure sugar. So we give them a number of 100+. Worst of all, with the highest fructose content of all? Agave syrup.
This isn’t to say that sugar is good. Clearly, sugar is potentially very bad. But these sugars are super sugars. They are not good options on a low-carb diet.
Low carb diet sweeteners – Our recommendations
As mentioned above, we see potential negative effects from all sweeteners. However, if you are using one, there are bad and less bad choices. Here are our top 3 suggestions:
- Stevia
- Erythritol
- Xylitol
Not too bad # option 1: Stevia
Stevia comes from the Stevia rebaudiana Bertoni plant, which is native to South America, where it has been used for several hundred years. Steviol glycosides extracted from the plant are responsible for its sweet taste.
Pros
Stevia contains no carbohydrates or calories and does not raise blood sugar levels.
Stevia appears to be safe and non-toxic.
Cons
Stevia It really doesn't like sugar. It has a licorice flavor and an unexpected aftertaste when used in moderate to large amounts. Therefore, it is recommended to use it in moderation.
At least one study has indicated that large amounts of stevia may increase insulin secretion, possibly increasing fat storage and reducing stevia's advantage over sugar.
Sweet: 200-350 times sweeter than table sugar.
Better choices: Liquid stevia or pure stevia 100% powdered or granulated. Note that packets of granulated stevia, like Stevia in the Raw, contain the sugar dextrose. The Truvia brand, instead, contains added erythritol (see below).
Not too bad # option 2: Erythritol
Erythritol is a sugar alcohol, a compound that resembles sugar but is only partially digested and absorbed by the body. Erythritol occurs naturally in plants such as grapes, melons, and mushrooms in small amounts. However, as a commercial sweetener, it is usually made from corn or fermented corn.
Pros
Erythritol provides almost zero calories and is virtually carbohydrate-free. After being absorbed, it passes into the urine without being used by the body.
Erythritol may be helpful in preventing dental plaque and cavities, compared to other sweeteners.
Cons
Erythritol has a noticeable cooling sensation on the tongue, particularly when used in large amounts.
Although it causes fewer digestive problems than most sugar alcohols, some people have reported bloating, gas, and loose stools after consuming erythritol.
Although the absorption of erythritol into our blood and excretion in urine appears safe, there is likely some potential for unknown health risks.
Sweet: 70% as sweet as table sugar.
Best choices: Organic granulated erythritol or erythritol and stevia blends.
Not too bad option # 3: Xylitol
Like erythritol, xylitol is a sugar alcohol found in fruits and vegetables in small amounts. It is commercially produced from corn cobs or birch trees. Xylitol is one of the most commonly used sweeteners in sugar-free mouthwash and cane juice.
Note, however, that xylitol is only low-carb, not zero-carb. Therefore, it is not a perfect choice on a low-carb diet (under 20 grams per day). The carbs quickly start to add up.
Pros
Xylitol has a low glycemic index of 13 and only 50% is absorbed in the small intestine. When used in small amounts, this results in a much smaller impact on blood sugar and insulin levels.
Although its sweetness level is identical to table sugar, xylitol contains 2.5 calories per gram, while sugar provides 4 calories per gram.
Like erythritol, it has been shown to help prevent cavities compared to other sweeteners.
Cons
Because 50% xylitol is not absorbed but instead fermented by bacteria in your colon, it can cause digestive issues (gas, bloating, etc.) when consumed in moderate to large amounts.
While xylitol is safe for humans, it is toxic and potentially lethal to pets, such as cats and dogs. If you use xylitol, be sure to keep it away from your animals.
Sweet: equivalent in sweetness to table sugar.
Top picks: Organic granulated xylitol made from birch.
See Also:
- Low Carb Fruits: Guide to the Best Fruits to Eat on a Diet
- Best Cheeses for Low Carb Diet
- Low Carb Flours: Guide With Tips and Suggestions
Low Carb Diet Sweeteners – The “Zero-Calorie” Sweeteners That Are Almost 100% Carbs
Stevia packets in Raw, Equal, Sweet'n Low, and Splenda are labeled "zero calories," but this is just a gimmick. FDA regulations allow servings with less than 1 gram of carbohydrates and fewer than 4 calories per serving to be labeled "zero calories." So these manufacturers cleverly package about 0.9 grams of pure carbohydrates (glucose/dextrose)—the filler that makes up nearly 100% of the sweetener—mixed with a small dose of a more powerful artificial sweetener for added sweetness.
Voilà, a package full of pure carbohydrates that can be labeled as “zero” calories without risking a lawsuit.
The packets actually contain almost 4 calories each, and almost a gram of carbs. While 0.9 grams of carbs may seem insignificant to many people, on a low-carb diet, it can add up. Especially if you use a lot of packets in a day. Ten packets equals almost half of the daily carb limit on a keto diet.
So at the very least, be aware of this. We do not recommend these sweeteners because of misleading marketing. There are also persistent potential health concerns with many of these artificial sweeteners (e.g., aspartame, sucralose).
Why Maltitol Is Not a Good Option
Maltitol is a sugar alcohol. It is still the most common type used in “sugar-free” candies, desserts, and low-carb products because it is considerably less expensive than erythritol, xylitol, and other sugar alcohols.
Maltitol is not a good choice for people on low-carb diets. About 40% of this sweetener is absorbed in the small intestine, increasing blood sugar and insulin levels, especially in people with diabetes or prediabetes. It also provides about two-thirds as many calories as sugar, which is considerably more than most low-carb sweeteners.
Additionally, the remaining 60% that is not absorbed is fermented in the colon. Studies have shown that maltitol can cause significant gastrointestinal symptoms (gas, bloating, etc.), especially when consumed in amounts greater than 30 grams per day.6
Sweet: about 80% the sweetness of table sugar
Low carb diet sweeteners – Soda diet – yes or no?
Can you drink diet soda on a low-carb diet? Well, ideally, you might want to avoid it. There are some clear negative effects with regular consumption, including that you’ll keep cravings for sweet foods and not training your taste buds to appreciate the natural, less intense sweetness of keto foods.
There is also science suggesting that diet drinks may make it harder to lose weight, despite containing no calories.7 This could be due to hormonal effects, other effects on satiety signals, or effects on the gut microbiota.
There are also other suspected but unproven health concerns with many of the artificial sweeteners used, such as aspartame, acesulfame K, and sucralose.8
However, if you feel like you absolutely must drink diet sodas, at least they will allow you to stay low-carb. Regular soda, sweetened with sugar or HFCS, will result in a high carb intake, negating the positive effects of a low-carb diet.
A Final Word on Low-Carb Sweeteners
While some sweeteners appear to be better than others, the best strategy for achieving optimal health and weight loss may be learning to enjoy real foods in their unsweetened state.
While it may take a little time for your taste buds to adjust, over time you may discover a new appreciation for the sweet subtlety of natural, unprocessed foods.
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