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
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:
- SALAD DRESSINGS & CONDIMENTS: many salad dressings, ketchup, BBQ sauce, honey mustard and other condiments are loaded with sugar.
In 1 tablespoon of BBQ sauce is 6g of sugar and 7g of carbohydrates. I don’t know about you, but I definitely use more than 1 tablespoon!
The best sugar substitute:
For homemade recipes, you’ll love using Lakanto Monk Fruit Classic Sweetener to replace granulated sugar (great for baking too) or Lakanto Golden Monk Fruit Sweetener to replace brown sugar.
Here are a few of my favorite Homemade Sauces:
- Smoky Keto BBQ Sauce
- Keto Sweet Heat BBQ Dry Rub
- Creamy Lemon Vinaigrette
- 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.
WANT TO BOOST YOUR KETO RESULTS?
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:
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!