What Is Keto-friendly Sweetener?
In the transitional days of the keto-friendly diet, most of the people face the problem of sugar intensive food cravings. These cravings are for a while, once your body tissues are used to the carb-free sweetener the associated cravings also gets submerged.
Thus, a keto-friendly sweetener diet plan is a plan that contains foods that are low glycemic, low-carb and sugar-free. This helps your body to remain in the ketosis state and experiencing easy and effective weight loss process.
Types of sweetener
Sweeteners are generally classified as natural sweeteners, artificial sweeteners, sugar alcohols, etc. While being on a ketogenic diet, a special care must be taken while purchasing sweeteners, because the artificial sugar causes a spike in the blood sugar level leading to ill effects on your body.
Best Low-carb Sweetener of Keto Diet:
Stevia: A pure form of stevia contains no carbs, no calories but is sweeter in taste. Since it has fewer carbs it benefits your blood sugar level and maintains insulin level as well at the same time. The liquid form of stevia helps to reduce oxidative stress as they do not contain filler ingredients.
Erythritol: Erythritol is low in calorie that is found naturally in most of the foods. Though it is sweeter in taste but does not have any negative effects when used in moderate proportion. The consumption of erythritol based foods helps to reduce digestive distress like mild cramps. Most of the erythritol gets absorbed in the bloodstream from the intestine.
Monk Fruit Powder: Monk Fruit Powder provides you a sweetness that does not spike your insulin level. It is an antioxidant fruit that is grown in small orchards in the forest areas. Consumption of monk fruit powder as a sweetener helps you to stabilize your blood sugar level and inhibit tumor cells. It is quite expensive but safe to use. Using a pure form of monk fruit powder helps to increase the volume of cooking while baking a sweet product.
Sweeteners That You Need To Avoid For Keto:
Fresh Fruit Juice: Although fresh fruit juice is a low-carb diet, it is twice the amount of net carbs present when consumed in the form of juice. Thus, it is necessary to avoid this natural sweetener.
Dried Dates: It is normally said dried dates help to metabolize your body carbs. In the case of insulin resistant people, consumption of dried dates can lead to storage of excess carbs in the form of body fats. This will affect your weight loss process.
Rice Malt Syrup: Rice Malt Syrup is rich in complex carbohydrates and other nutritive sweeteners that do not go with your low-carb diet. Consuming this will cause a spike in your body blood sugar level, affecting the pace of your weight loss process.
Raw Honey: Raw honey contains essential nutrients that are a natural sweetener. The proportion of the sugar content varies from the botanical source that it is extracted from. This makes it rich in fructose when included in diet can lead to an increase in intake of carbohydrates rather than fats.
Agave Syrup: Agave Syrup is 1.5 times sweeter than any other sugar and it is low in calories. But it damages the body metabolism, as it is rich in fructose.
Artificial Sweeteners: Intake of artificial sweeteners like Aspartame, Acesulfame K or Saccharin can lead to negative effects on your body. The effects may vary from an individual to individual but consuming these sweeteners causes your body out of the ketosis state. Not only this the artificial sweeteners also causes the effect on the regulation of the insulin level in the body.
Ways To substitute “regular” sweetener with “low-carb” sweetener.
The level of sweetener intake depends on the palate of the individual. Thus, once you start consuming low-carb sweetener, your palate will get used to your keto sweetener or will either consumption of sweetener altogether. The following is the easy technique by which you will be able to replace your regular sugar intake with the low carb sweeteners:
- If you consume 1tsp of sugar regularly for tea you can replace it with keto sweeteners like liquid stevia 2 – 3 drops, or 1 pinch of powdered monk fruit, or 1 tsp of erythritol.
- In the same way for 1 tbsp of sugar, the proportion of low-carb sweetener can be as 6-9 drops of liquid stevia, ¼th tsp of monk powder and 1 tbsp of erythritol.
- For 1 cup of table sugar, you can replace it with any one of the given measures like 1 cup of granulated swerve, 1-⅓ cups of erythritol, 1 cup stevia, 1 tsp of powdered monk fruit or 1 tsp of liquid stevia.
- 1 cup of confectionaries sugar can be either replaced with 1 cup of swerve that is confectioner’ or with a 1-⅓ cup of confectioner erythritol.
- You can replace 1 tbsp of honey with 2 tbsp of yacon syrup.
Hence, the bottom line of the article is that while being in the transitional state of a keto diet sugar substitutes are must, as it helps your body to sugar level and also curbs the sweet food cravings.