The Best Keto Sweeteners And Low Carb Sugar Substitutes

If you’re on the keto diet, you know sugar is the ultimate no-go. But that doesn’t mean you have to live without the sweet life! Whether you’re whipping up a frothy keto coffee or baking cookies without the carb crash, this guide will walk you through the best keto sweeteners and low-carb sugar substitutes!

There are so many sugar alternatives to choose from! How do you pick the best sweetener to use for low carb desserts and adding sweetness to other keto foods?

Well, it really depends on your preferences and taste!

If you’re new to a low-carb diet, keto-friendly sweeteners can help you break away from any sugar addiction while still being able to enjoy sweet foods, making a low-carb eating plan much easier to follow.

Why Do Sweeteners Matter on Keto?

When following a keto diet, your body enters a state of ketosis, burning fat instead of carbs for energy. Consuming traditional sugar not only kicks you out of ketosis but can also cause blood sugar spikes—bad news for keto dieters and diabetics alike.

That’s why keto-approved sweeteners are such a game-changer!

These substitutes give you the sweetness you crave without the carbs or sugar crashes that come with traditional sweeteners.

But which one is best for your morning coffee? What about baking? Read on for a breakdown of your options.

Quick Note!

Did you know sugar replacements can have a sneaky downside?

Yep, even those zero-calorie, super-sweet alternatives can play tricks on you! One study (check it out here) found that when sweetness and calories don’t match up, your brain goes, “Wait, what’s going on?” and ramps up your appetite to balance things out. Yikes, right?

This particular study looked at a popular artificial sweetener, but honestly, I’ve noticed the same thing in my own life—sweet treats can totally trigger me to overeat.

My tip: Save keto sweeteners for those occasional epic treat-yourself moments.

And here’s the cool part—when you start embracing the low-carb or keto lifestyle, something amazing happens. Sweet cravings? What sweet cravings? Seriously, after a few weeks of kicking sugar to the curb, I no longer craved it like I used to.

Okay, quick side note over!

Natural Sweeteners To Use On A Keto Diet

I find that the healthiest sweeteners are always those that are natural. Natural sweeteners are derived from plants and contain little to no carbs. These are a great first option for the health-conscious keto crowd because they typically don’t have artificial ingredients.

This is exactly why I use natural sweeteners as much as possible for all my low carb recipes.

Note: Have you noticed I love using more than one sweetener at a time?Blending sweeteners isn’t just fun—it’s genius. They work together in a way that makes everything taste better while using less sweetener overall. That’s exactly why big names like Swerve and Lakanto use sweetener blends in their low-carb sugar substitutes.

So, let’s take a look at the natural-based keto sweeteners available.

Stevia

Is Stevia keto? Absolutely! Stevia is one of the most popular natural keto sweeteners. This plant-derived powerhouse is 200-300 times sweeter than white sugar, so a little goes a long way!

It contains zero calories and doesn’t cause spikes in insulin and blood glucose levels. Therefore, Stevia is one of the best low-carb sweeteners for many people.

• Pros: Zero carbs, zero calories, and no effect on blood sugar levels.
• Cons: Some people find the aftertaste bitter, especially in high doses.

Stevia works great in drinks like keto coffee or tea, but be cautious when baking—it can sometimes lose its sweetness when exposed to high heat.

That’s why products like Sukrin, Truvia, and Pyure are Stevia and Erythritol blends to manage the sweetness level.

Tip: Just watch out for any stevia products using maltodextrin because it can affect blood sugar and insulin.

Different Forms Of Stevia

Pure stevia is sold as an extract and is available as a liquid or powder. Only a small amount is used because it’s a very concentrated sweetener.

Since stevia is way sweeter than sugar, it can be tricky to figure out the right amount to use. If you go overboard, the taste can get pretty unpleasant.

One common complaint about stevia is that it can have a metallic aftertaste, especially if you use it too much. That said, some liquid stevia options are closer to sugar in sweetness and might be a better fit.

Stevia glycerite is one example!

My favorite recipes to use stevia in are:

Monk Fruit

Monk fruit may sound mystical, and its benefits feel that way too! It’s a natural sweetener made from the monk fruit plant and contains zero calories and zero carbs.

Monk fruit extracts are more than 100 times sweetener than white sugar. Some products have been shown to be as high as 250-300 times sweeter than sugar.

To make it easier to use, monk fruit extract is often blended with erythritol. Products such as Lakanto and So Nourished are monk fruit and erythritol blends.

However, if controlling blood sugar and sweet cravings is important to you, it’s best to stick with pure monk fruit without other added low-carb sweeteners.

• Pros: No aftertaste and keto-friendly.
• Cons: Monk fruit is often blended with other sweeteners, so read the label carefully.

Monk fruit is ideal in smoothies, coffee, yogurt, and specific recipes where subtle sweetness is needed!

What are the best keto-approved monk fruit sweeteners?

I like the NuNaturals liquid and powdered monk fruit products.

The biggest benefit to monk fruit is that it’s very low on the glycemic index and most people prefer it over stevia as it has a cleaner taste.

But, I like to combine the two sweeteners in most recipes like:

Sugar Alcohols as Sugar Substitutes

Sugar alcohols are a fantastic category of keto sugar replacements. Though their name sounds sugar-heavy, these sweeteners contain fewer carbs and are often keto-safe.

Some of the most commonly used sugar alcohols are:

• Erythritol
• Sorbitol
• Xylitol
• Maltitol
• Lactitol
• Mannitol

Note: Packaged foods using sugar alcohols don’t include them in the total net carb count. However, all sugar alcohols – with the exception of erythritol – need to have at least half their carbs counted because there is some impact.

Therefore, it’s much better to make your own keto peanut butter cups instead of buying ones pre-made in a package (just to give you an example)!

But not all sugar alcohols are created equal, so here’s a rundown of the good and the not-so-keto.

Erythritol

Probably the best sugar alcohol for keto enthusiasts, erythritol is a star in the keto community. It has 70% of the sweetness of sugar and almost zero net carbs (our kind of sugar replacement!). Plus, it doesn’t have a laxative effect like other sugar alcohols.

• Pros: Minimal blood sugar impact, low calorie, no bitter aftertaste.
• Cons: Can have a cooling (somewhat minty) effect on the palate.

Erythritol is hands down the best keto sweetener for baking without an aftertaste, which is why you’ll find it in popular brands like Swerve and Lakanto.

Note: My favorite recipe to use erythritol in is this Keto Mongolian Beef!

Sorbitol

Sorbitol is found naturally in some fruits and is another sugar alcohol option. However, it has more carbs than erythritol and is not as widely loved in the keto world.

• Pros: Keto-friendly in small amounts.
• Cons: Can impact blood sugar in large amounts, and may cause digestive issues.

It works better as an occasional sugar substitute in gum or candy, but it’s not ideal for regular use.

Xylitol

Xylitol is not just a sugar substitute—it’s known to fight dental cavities! Taste-wise, xylitol is comparable to sugar with a low glycemic impact.

I personally use xylitol as a last resort. The main reason is that some of the carbs do impact and it can stop or slow down ketone production. It can also cause gas and bloating for those sensitive to it.

• Pros: Great for oral health and almost identical to sugar in sweetness.
• Cons: Contains some carbs and is toxic to dogs (seriously, keep it out of reach!).

Use xylitol if you want a sugar substitute that’s smooth and sweet, but pay attention to carb counts if you’re staying strictly keto.

Note: I’ve used xylitol before to make my Coconut Cream Pie!

Maltitol, Lactitol & Mannitol

Some sugar alcohols (like maltitol, lactitol, and mannitol) are only semi-keto and should generally be avoided. These sweeteners do impact blood sugar levels more significantly than erythritol or xylitol.

If you see these in prepackaged products, I would avoid them if possible.

Have You Heard Of Alluose As A Sugar Substitute?

Allulose is creating quite the buzz in keto circles—and for good reason! It’s a natural sugar that doesn’t spike blood sugar.

What makes allulose even cooler is how much it behaves like regular sugar.

For example, it helps homemade keto ice cream stay soft and scoopable, even straight out of the freezer. And in baked goods like cookies, it adds the softness that’s often missing when you skip traditional sugar.

Like monk fruit, allulose scores a zero on the glycemic index because it isn’t metabolized the same way as regular sugar.

It’s called a rare sugar since it’s naturally found in only a few foods, like figs, raisins, dragon fruit, and maple syrup.

How many calories are in allulose?

Allulose is much lower in calories than regular sugar. While white sugar has 4 calories per gram, allulose has just ⅓ of a calorie per gram.

It might even have some added perks! One study suggests it can help improve insulin resistance and lower blood sugar levels.

The only catch? Since it’s still relatively new, allulose can be pricier than other keto sweeteners. You might want to wait for the price to drop before stocking up!

Other Keto Sugar Replacement Options

There are more ways to replace sugar in your diet than stevia, monk fruit, and sugar alcohols. Let’s explore a few other common sweeteners that can work for keto.

Prebiotic Fibers: Inulin & Oligofructose

Prebiotic fibers like inulin and oligofructose (commonly called chicory root fiber) are becoming popular keto sweeteners. They often act as a bulking agent in low-carb packaged foods, helping give the right texture without adding sugar or starch.

Prebiotics are the fiber that the probiotics in your gut snack on. Consider it food for your good bacteria. Fiber helps you feel full. Thus, if you’re using inulin (like chicory root) in your recipes, it might help with portion control.

• Pros: Keto-friendly in small amounts, zero calories, and can aid digestion.
• Cons: Can cause digestive issues if consumed in large quantities. And sometimes tastes too sweet!

These keto-friendly fibers don’t impact blood sugar levels as they’re fermented by the gut microbiome rather than converted into glucose. You’ll find them used in many keto products like bars and protein powders.

Since inulin is only 35% as sweet as sugar, it’s often combined with another sweetener. The sweetener Swerve is probably the most popular keto sweetener containing prebiotic fiber.

Tagatose

Tagatose is a naturally occurring sugar found in dairy products like cheese, cream and butter. It is similar in taste to regular sugar but without the same drawbacks.

Studies have shown it has minimal impact on blood sugar and can potentially improve insulin sensitivity.

However, it does contain more carbohydrates than other low carb natural-based sweeteners. There are about 35 grams of net carbs in 100 grams of tagatose.

• Pros: Keto-friendly, minimal impact on blood sugar levels, and potential health benefits.
• Cons: Can be harder to find and more expensive than other keto sweeteners.

It’s often added to keto brown sugar replacements like Sukrin Gold. Being 75-90% as sweet as sugar often allows it to be used as a one-for-one sugar replacement.

Kabocha Extract

Kabocha extract is a relatively new keto sweetener that is gaining popularity. It comes from the kabocha squash, a Japanese winter squash variety. The extract has a low glycemic impact and adds sweetness without any bitter aftertaste.

• Pros: Keto-friendly, no bitter aftertaste, and low calorie.
• Cons: May not be as readily available as other sweeteners.

Coconut Sugar

Some health enthusiasts believe coconut sugar is a low-glycemic option (score of 35 on the glycemic index versus regular sugar’s score of 60-70).

But it still contains 2 grams of carbs per teaspoon, so you’ll want to be cautious with this one if you’re counting carbs. Some people also report that it has a taste similar to brown sugar.

Keto Honey & Maple Syrup

These options might seem like healthier alternatives, but they are still high in carbs and sugar. Honey contains about 17 grams of carbs per tablespoon, while maple syrup has about 13 grams of carbs per tablespoon.

While better than regular sugar, these options should still be used sparingly on a keto diet.

Note: I actually make my own keto maple syrup! And I love to use it when I make Belgian Coconut Flour Waffles. You can also find keto honey!

Popular Keto Sweeteners

Now that we’ve broken down the categories, here’s the scoop on some popular keto sugar brands and their pros and cons.

Favorite Stevia Brand: SweetLeaf

The SweetLeaf Sweet Drops brand of liquid stevia is one of my favorites and it comes in a variety of flavors. Stevia in general contains about a handful of grams of carbs but, that’s not per serving (teaspoon). That’s per 100 grams, which is about 20 teaspoons.

As long as you use a pure stevia extract with no maltodextrin or dextrose (another sugar from corn), stevia is keto-friendly.

Best for drinks.

Favorite Erythritol Brand: Swerve

Swerve is a blend of erythritol and natural flavors, making it a top choice for keto sugar replacement. It’s sweet, versatile, and doesn’t leave an aftertaste.

Best for baking keto cakes, cookies, and muffins.

Favorite Monk Fruit Brand: Lakanto

Lakanto combines monk fruit and erythritol for a perfectly balanced sweetness that doesn’t spike blood sugar. Plus, it comes in granulated, powdered, and even syrup varieties!

Best for coffee or drizzling on pancakes.

Allulose

Allulose is newer to the low-carb game but gaining traction fast! It tastes almost identical to sugar and has no impact on blood sugar or ketosis.

Best for making low-carb syrups or caramel.

Downside To Low Carb Sweetener Extracts

The downside of sweetener extracts is that they can be difficult to measure accurately. However, with zero measurable carbs per serving, I find them to be the best for ketogenic diets.

Because they are hard to measure and they lack volume, pure extract sweeteners don’t work that well for baking. So I recommend using stevia and/or monk fruit blended with erythritol when a bulk sweetener is needed.

My favorites are Sukrin:1 and Lakanto Classic.

Sweeteners To Avoid On Keto

The best keto sweetener is one that contains zero measurable carbs per serving. Pure monk fruit and stevia extracts are excellent options.

I avoid the below sugar substitutes because of their high-carb content, which can increase blood sugar levels and interrupt ketosis:

• Pure Honey: For a regular diet, pure honey is a healthy sugar substitute rich in antioxidants and other nutrients. As a keto sweetener, it is not ideal due to its high calorie and carb count.
• Maltodextrin: A sweetener made from rice, corn, and other starchy plants. Because it contains as many calories as regular sugar, avoid pure maltodextrin or any keto sweetener that has it.
• Dates: A healthy and natural alternative for sweetening desserts, but its high-carb content makes it an unsuitable keto sugar substitute.
• Regular Maple Syrup: Maple syrup contains high levels of sugar and carbs, making it a no-no for your keto breakfasts.
• Agave Nectar: Beware of any product that contains agave nectar. It is 85% fructose, causing insulin resistance and wreaking havoc on your blood sugar levels.

Is Splenda Keto?

A common question: “Is Splenda keto?” The answer? It depends. Regular Splenda made with sucralose isn’t really keto-friendly since it includes carbs from fillers like dextrose or maltodextrin.

Sucralose, the key ingredient in Splenda, is an artificial sweetener made by altering sugar molecules with chlorine atoms.

However, studies show that sucralose breaks down when heated, releasing potentially harmful chemicals. Plus, it may actually increase your appetite, which can lead to overeating.

If you’re going to use sucralose, stick to the concentrated liquid version instead of the powdered kind. The powdered version, like Splenda, contains fillers like dextrose and maltodextrin that aren’t keto-friendly.

Keto Artificial Sweeteners

Speaking of Splenda! With so many natural-based keto sweeteners to choose from, there’s no need to use synthetic sweeteners.

Many studies indicate that most artificial sweeteners can have some negative effects like stimulating the appetite resulting in overeating or altering gut bacteria.

That’s why I recommend sticking to natural sweeteners!

However, I’m providing information on popular keto artificial sweeteners as they are used in some keto products.

Saccharin

Once a popular sweetener, Saccharin (commercially known as Sweet n’ Low) is rarely used these days after animal-based tests concluded that saccharin was a potential cancer-causing substance.

Saccharin can also have an undesirable bitter taste, especially when cooked.

Acesulfame Potassium (K)

One benefit that Acesulfame K has over other artificial sweeteners is that it’s stable under heat. But, it does have a bitter aftertaste which is why it’s often blended with another sweetener.

It has been shown to affect the gut bacteria and body weight in animal studies so it’s best to avoid it.

Aspartame

Though popular in soft drinks, aspartame (commercially known as Equal or NutraSweet) isn’t recommended for baking as it can break down and become bitter with an undesirable aftertaste.

There’s a lot of reports linking the artificial sweetener to cancer, headaches, weight gain, and other potential ailments.

What’s the Best Keto Sweetener for YOU?

Choosing the best sweetener for your keto lifestyle depends on your tastes and needs. Here’s a quick recap to help you decide:

• For Coffee: Use Stevia, Monk Fruit, or Lakanto.
• For Baking: Go for Erythritol or Swerve for a no-aftertaste finish.
• For All-Purpose Sweetness: Monk Fruit or a blend like Allulose will cover all your sweet bases!

Finding Your Perfect Keto Sweetener

The best way to find your perfect keto sweetener is to experiment and see which ones you like the taste of and how they impact your body.

Remember that everyone’s bodies react differently to different sweeteners, so what works for one person might not work for another.

• Try different recipes with varying amounts of sweeteners to see what level of sweetness you prefer.
• Monitor your blood sugar levels and ketosis to see how different sweeteners affect them.
• You may also want to consider looking for natural options without any added fillers or chemicals.

Conversion Chart

Now that you know more about low carb sweeteners, you may have chosen one or more as your favorites. But, how do you replace one sugar substitute for another?

I’ve come up with the following chart to help!

Since most of my recipes call for a one-for-one sugar replacement, I’ve added sugar at the top of the chart for reference.