The best keto sweeteners?

What are the best sweeteners on a keto diet? I break down the top choices, and more importantly, ask you to consider why you want/need sweeteners.

About us:

[alphacause]

Don't get me wrong. I am not dogmatic against the use of keto sweeteners. If you want to use keto sweeteners, that is perfectly okay. However, before you do, please make a candid assessment of yourself. To parrot the incomparable Dr. Robert Cywes, many individuals who rely on keto/low carb come to this way of eating precisely because sweet and starchy foods trigger a compulsion to overeat. In other words, they cannot have these foods in moderation, and that includes keto substitutes that mimic sweet and starchy foods but have little to no carbs. So you have to be candid with yourself. Are you a carb addict? Do sweets trigger in you a desire to eat more sweets or overeat in general? If the answer to those questions is yes, then even keto sweeteners should be eschewed, even if they contain little to no carbs. I came to this realization myself. Between 2010 to 2012, I tried doing low carb several times, and while I lost a substantial amount of weight, I would always relapse and gain the weight back because I would introduce these sweeteners into my diet during my "cheat meals". This lead me to overeat everything. Finally, in frustration in 2015 I swore off of them and did a very strict low carb diet with no sweeteners and no "cheat days". Later on I added intermittent fasting. I am now, in 2020, a 120 lbs lighter with no relapses. Whether the medical community recognizes it or not, carb and sweet addiction is a reality for many of us.

[boondoggle]

Let me just say that erythritol and stevia have been a godsend. I went months on keto before learning about keto friendly desserts or sweeteners, eating nothing sweet except for nut butters and coconut manna occasionally, and apples and bananas at first (I got the absolute worst effects from apples and bananas), and it didn’t change my tastebuds or “help me get over” foods that I enjoy. Frankly I don’t think there’s anything to get over, at least not for me. For me it’s based on the effects. I stopped eating sugar because of what I learned about the effects of eating sugar and processed carbs, and that hasn’t changed, so I don’t eat them. These sweeteners have a completely different effect, so I do eat them, and it’s been great. They allow me to make and eat things that I really enjoy which enhances my quality of life, and I’ll continue to eat them as long as I can make them in a way that gives me the desired effects. It’s really that simple for me.

[onebillNEOONE]

My sweeteners in no particular order:

1. Cinnamon
2. 100% puré cacao powder or bar
3. Organic peanut butter
4. Pure greek yogurt

Mix them together, add to unsweetened almond milk, chia seeds, etc..
Yummy yummy yummy!!!

I’ve gotten rid of 99% of sugars, sweets, added sugars, fruits, etc. It’s been 14 months without sugars and it’s been wonderful! Everything tastes sweet and delicious!!

Good luck on your journey!

[faisal-ca]

I love Monk Fruit and lately erythritol as well. Stevia leaves after taste so I dont use it anymore.

[itoldyouso]

I use erythritol for anything I want sweetened. I tried monk fruit and didn't notice a huge difference in the flavor, so I lile that too. Stevia is ok if it's mixed with either of the previously mentioned two but personally not a huge fan of it alone.
I generally just use about a tablespoon with my coffee everyday and haven't noticed any issues at all so that's good.

[dimpsthealien]

I believe they are a tool, like training wheels. No shame. And if making a keto friendly item with a sweetener vs giving up on keto altogether, then that is the best.

[TheFoxholeLife]

I am on an Omad/high fat low carb diet with frequent fasting. When I increase my fat intake and when I fasts for 1-2 days my cravings for sugar simply disappears. Occasionally after watching foodie videos or if I see someone eat something sugary, I get a slight craving. I eat an apple or a pomegranate or have a tender coconut, when this happens.

Works for me.

[MAIASweden]

Tried using erythritol in peanutbutter cookies, but it has a really wierd "cold" taste, almost like when you have peppermint and inhale afterwards.

[overcomer]

I think it's always helpful to ask what your goals are and as someone else said why do you want this. I do a 36 hour fast every Thursday I know it's good for me but I do it more for religious and faith purposes. I don't know that I could get through a fast without tea with stevia and it. So for me it enables me to get through a 36 hour fast with I would say relative ease.

[Paisteboy]

I've had Allulose since late March of 2020 and use it to make a great Caramel sauce. It caramelizes like sugar and you can't taste the difference. The only down side can be that it is still liquid even when refrigerated.

[TheMatrixxandRhodesShow]

I use stevia to make lemonade or an Arnold Palmer. I have not noticed an aftertaste. I have monk fruit erythritol blend for coffee and making whipped cream.

[Sherukka]

Erytrithol is the one that tastes most like sugar and it is the only(?) sugar alcohol with no laxative effect but it has still to be written on labels. Has zero carbs and won’t affect the insulin level.

[janmiller]

I've used LIQUID sucralose (by EZ-Sweetz) for years with no problem, but no one ever includes it in their rundown of artificial sweeteners. Good flavor and economical.

[PaulMielcarz]

This is solid advice. Personally I prefer Erythritol because it tastes like sugar but it isn't digested (practically zero calories) and it's 75% as sweet.

[geripeterson]

I used artificial sweetner for many years, and quit using all of them after suffering with vertigo. Doing much better now.

[bogushype]

I trust pure sucralose powder. I mix 1 part pure sucralose powder with 3 parts natural vanilla extract. I then use one full dropper to sweeten a full stick of butter (1/2 cup). I melt it and put an equal amount of cocoa powder and as much walnuts or peanuts as will fit and freeze a sheet of it. Its excellent.

[nighthiker]

Chromium picolinate 200mcg, will help curve sugar cravings. Pure cinnamon.

[NightSkyWalkers]

there is "carb creep" which I havent experienced to date, but I am starting to experience a stevia induced "sweet creep" which I suppose could lead to "carb creep"
....I need to be alert to this and manage it

[prehensileman]

I use stevia only for my tea and coffee, I don't eat baked goods(breads/pastries) grains make my skin break out

[matsf]

Gin, lemon juice, stevia and sparkling water, nice GT sometimes