The Best Sugar Substitute for Keto

As a serious choc-oholic, eliminating sweets from my keto diet menu would be miserable and setting myself up for failure. I’ve tried several different keto friendly sugar substitutes, but most sugar substitutes or sugar alcohols leave me feeling bloated.

I’m not a huge fan of Erythritol, Swerve, and Stevia, because of the aftertaste and Stevia also is difficult to substitute in for sugar in recipes since it’s not a 1:1 exchange. 

But don’t worry my fellow Sweet Tooth Ketoers I have found the best sugar substitute for Keto and I’m going to help you have your cake and eat it too while following a ketogenic diet:

  • 3 Hidden Sources of Sugar to Avoid

  • Keto Friendly Sugar Substitutes

  • What is Sugar Alcohol?

  • Do you subtract sugar alcohols on Keto?

* This post contains affiliate links and if you decide to make a purchase I may receive a commission at no extra cost to you

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3 Hidden Sources of Sugar to Avoid?

Sugar is everywhere, even places you’d least expect it. As a Keto-er you already do your best to avoid the obvious culprits like bread, pasta, and candy, but you might not be aware of the hidden sugars in many grocery staples that are trying to sabotage your Keto Lifestyle.

Here are 3 places sugars love to hide:

  • FLAVORED COFFEES & TEAS: When you order flavored coffees and teas the flavoring comes from syrups that are high in sugar.

    Just one pump of Starbucks Hazelnut syrup is 5g of sugar and 5g of carbohydrates!

    The best sugar substitute: Carry a liquid Monk fruit sweetener in your car/purse. Lakanto has different natural flavors or

    you can make your own Keto Starbucks Iced Mocha Easy DIY Recipe every money to save time, carbs and money!


  • SIDES & SOUPS from Restaurants: When you order coleslaw, chicken/tuna salads or even soups that you think are perfect low carb choices restaurants actually add sugar to these recipes!

    The best sugar substitute: Stick to basic sides like veggies with butter and make your favorite side dishes, salads and soups at home so you know exactly what goes into them!

  • Zero Carb Chicken Salad

  • Loaded Keto Coleslaw

  • Easy Keto Chili

What is Sugar Alcohol?

Sugar Alcohols do actually come from fruits and berries, but are altered through chemical processing. 

 The main thing you want to be aware of is that sugar alcohols still have an effect on your blood glucose levels, so just because it’s “sugar-free” don’t overindulge if you have diabetes or other health concerns that are affected by your glucose levels. 

Be sure to check the label to see if any of these sugar alcohols are listed: sorbitol, mannitol, xylitol, isomalt, and hydrogenated starch hydrolysates.

The Best Sugar Substitute for Keto

Lakanto Monk Fruit Sweetener is the only zero calorie, zero glycemic sweetener that is just like sugar. 

This means that unlike typical sugar alcohols Monk fruit sweetener doesn’t affect your blood glucose levels.

It is made from Monk Fruit which was used for centuries in eastern traditional herbalism to increase chi and well-being. 

Lakanto actually still grows and harvests their Monk Fruit in the same pristine area and uses the traditional and environmental methods.

  • Tastes just like sugar have Zero net carbs, Zero calories, Zero glycemic Sweetener

  • 1:1 Sugar Replacement

  • Keto, Diabetic, Candida, Paleo, Vegan, Low Carb, Low Sugar, NON-GMO, and All Natural

  • INGREDIENTS | NON-GMO Erythritol and Monk Fruit Extract | NO Natural Flavoring, NO Fiber, NO Maltodextrin, NO Artificial flavoring or sweeteners

Do You Subtract Sugar Alcohols on Keto?

I have found that most people starting out on Keto don't realize that you should be counting Net Carbs when following a Keto Diet. 

So when you look at the nutrition label you subtract Fiber and sugar alcohols from the Total Carbs and that equals Net Carbs.


When you first start a Keto Diet the change in your body, mind and appetite are Amazing! The diet alone is sure to get you results but, don't be afraid to dive into a workout plan and kick it up another notch to really improve your health, and give you the confidence you deserve!

I want to help you get to your after photo so I have created all of these free resources to help you get started:

• 5 Day Weight Training Workout Plan to Get You Started in the Gym

• The Secrets to Burning Fat

Whether you are new to meal plans and exercise or have hit a plateau on your fitness journey don't hesitate to message me or comment below with any questions!