Editor’s note: This post was originally published in May 2017. It has been updated and republished in January 2019.
Almost all of us love sweet foods and an occasional dessert. Unfortunately, sugar and most sweets are among the very worst things to be consuming if you want to heal a chronic condition and function at your best. For challenging health conditions, a very low carbohydrate, ketogenic diet may be the best healing option. So, what are the best keto sweeteners when following a ketogenic diet?
When following a low carb, high fat (ketogenic) diet, it is important to use a natural sweetener that will not affect your blood sugar levels. This article will discuss the best natural sweeteners for a ketogenic diet and what to look for when buying them. But first, let’s look at why a ketogenic diet can be helpful for improving a number of health conditions.
Why a Ketogenic Diet
A ketogenic diet focuses on minimal carbohydrates, low to moderate amounts of protein, and high fat consumption. This diet allows the liver to produce ketones to fuel metabolism, rather than using glucose for energy.
Following a ketogenic diet is useful in improving insulin tolerance and reducing inflammation. These factors consequently reduce the risk of chronic disease and stimulate muscle development and fat metabolism.
It is well established that sugar can contribute to the development and progression of cancer. As a result, the ketogenic diet has become a popular approach to essentially starve cancer cells of their primary fuel source − glucose. Many individuals want to reach a state of ketosis to prevent or heal from cancer naturally.
There are many good natural sweeteners including stevia, monk fruit, raw honey, and yacon syrup. When looking at which sweeteners are best for a ketogenic diet, it is essential to consider which will have the lowest impact on blood sugar.
This is important because these low-impact sweeteners will help produce and utilize ketones rather than glucose for energy in the body. Now let’s look at the healthiest keto-friendly sweeteners.
What to Look for In a Healthy Keto Sweetener
When looking for a healthy sweetener (for a ketogenic or any type of eating plan), there are several things to consider:
- It should not contain chemicals, and should be made of only unambiguous, natural, whole-food sourced ingredients.
- It should have minimal or no impact on blood sugar and insulin levels.
- It should have nutritional value and provide health benefits, including promoting the gut microbiome (the collection of bacteria that thrive in your intestines).
I have found two types of sweeteners that meet these criteria − stevia and monk fruit. Let’s look at why these two sweeteners are the best when following a ketogenic diet.
1. Stevia:
A) Origin and Composition: Stevia is a plant in the ragweed family. It has been used for thousands of years as first documented by South American tribes. The tribes used stevia to sweeten tea and for the perceived health benefits.
Stevia is a zero-calorie sweetener and is 300 times sweeter than sugar. Stevia’s sweetness comes from two primary components that are isolated from the stevia plant. The two components are stevioside compounds and rebaudioside compounds.
The stevioside compounds have a sweet taste and a notable licorice-like aftertaste. The rebaudioside compounds are isolated in highly-refined commercial stevia products because they provide sweetness without the licorice aftertaste. These refined commercial stevia products may be healthier than other chemical sweeteners, but the whole-plant stevia extracts are the best option.
B) Impact on Blood Sugar: Stevia has no impact on blood sugar levels and has been found to have beneficial effects on blood sugar balance. It may even improve insulin signaling.
C) Nutritional Value: Another benefit to using stevia as a sweetener is that it adds a modest nutrient boost to foods. Analysis of a whole-leaf stevia extract found that the stevia leaf is a diverse source of nutrients. It contains a broad range of polyphenols, carotenoids, chlorophyll compounds, and amino acids.
D) Health Benefits: Stevia contains the compounds quercetin, apigenin, and kaempferol, all of which have been shown to reduce oxidative stress and potentially help control the development of cancer. It is important to buy stevia in either plant or whole-plant extract form with both stevioside compounds and rebaudioside compounds as these have been shown to have a higher anti-cancer effect than stevioside alone.
Stevioside has been isolated in research as a potential immune-boosting agent. Evidence also suggests that stevia has mild antimicrobial effects when taken internally and has shown promise in combating Lyme disease.
2. Monk Fruit:
A) Origin and Composition: Monk fruit (also known as lo han or lo han guo) is a small, melon-like fruit native to Southeast Asia. Monk fruit has been harvested and consumed for hundreds of years and used in Eastern medicine as a cold and digestive aid.
The intense sweetness of monk fruit extract is derived from a class of compounds called mogrosides. There have been five mogrosides isolated and they are referred to as mogrosides I-V (aka 1-5).
B) Impact on Blood Sugar: Monk fruit has a positive impact on blood sugar levels. While less research exists on monk fruit as compared to stevia, preliminary studies show promise for improving insulin signaling by protecting pancreatic insulin-releasing cells from oxidative stress.
C) Nutritional Value: Like stevia, monk fruit has zero calories. Monk fruit contains flavonoids, amino acids, polysaccharides, and triterpenes (which may have cancer-fighting potential).
D) Health Benefits: Studies have found that mogroside V (one of the five compounds isolated from monk fruit) has the ability to inhibit tumor growth in pancreatic cancer. It does this by interfering with the rapid dividing of cancer cells, thereby preventing angiogenesis (blood flow to the tumor), and even promoting cancer cell death.
Additionally, monk fruit has almost identical immune-boosting and anti-microbial properties as stevia. Studies also show that monk fruit is an antioxidant and provides protection to the liver. All of these health benefits are the exact opposite of sugar’s detrimental effect on the body.
Things to Consider When Choosing Stevia or Monk Fruit
- Look for the Purest Form and Organic: When purchasing stevia or monk fruit, look for the purest form available or a whole-food extract. When available, purchase organic stevia or monk fruit. The production of stevia is slightly better regulated than monk fruit. Finding an organic extract of monk fruit may be a challenge. However, a large majority of monk fruit is harvested from its natural habitat and meets organic standards even though it is not certified organic.
- Ragweed Sensitivity and Stevia: Stevia is a member of the ragweed family which is an allergen for some people. If stevia causes a negative reaction, you are most likely sensitive to it. In this case, it is important to avoid stevia and choose monk fruit instead.
- Stevia Aftertaste: Some people report a bitter aftertaste after consuming stevia. Adding a small pinch of pink salt to stevia may alleviate the aftertaste.
What About Sugar Alcohols for a Keto Sweetener?
I do not recommend sugar alcohols such as xylitol or erythritol because they can disrupt the gut microbiome and lead to digestive distress such as gas and bloating.
Some people can tolerate sugar alcohols, but sugar alcohols do not measure up to stevia and monk fruit with all their benefits as previously discussed.
Why Not Artificial Sweeteners?
Many people have replaced the sugar in their diet with highly-refined artificial sweeteners such as aspartame, sucralose, or saccharin (a.k.a. NutraSweet, Splenda, and Sweet-n-Low).
Artificial sweeteners are found in many processed and so-called “sugar-free” foods. These sweeteners should be avoided because they are toxic to the brain, destroy healthy gut bacteria, and may even cause weight gain by deregulating metabolism.
Be careful of claims that artificial sweeteners are “natural” when combined with healthier alternatives like stevia or monk fruit. These sweeteners are primarily chemical sweeteners with a touch of stevia or monk fruit.
There are also monk fruit extracts that are combined with artificial sweeteners or sugar alcohols although they are advertised as monk fruit alone. That’s why it is very important to read the labels of the products you buy.
Just a question, can stevia be used in place of sugar in kombucha?
🙏🏻
No. The sugar feeds the scoby. The is little to no sugar left once the tea is fermented.
No you can’t use stevia to make your kombucha.
This is by far the best article ever written regarding natural sweeteners. I have been using stevia for years before most have heard about stevia. I have been using one brand for the taste and no after taste. It’s liquid form but not organic and really would love it if you would post which exact Stevia product/ brand to buy for consumers. Love all your information as I too have been on a path of health & healing in my 20’s due to the medical industry causing me to start to lose my hair on my early years due to all the drugs I’m had been on since I was born. Finally with the internet people have information to help heal and to wake up if the so choose. Much love & light to all of you on your journey to health.
I would love to know the brand you use, too.
Wondering how to use raw honey for a sweetener? Have our own supply and don’t want to give it up. Do I have too? No medical issues I am dealing with
Dr. Jockers, Ty and Charlene, and readers/writers, Thank you for the information you share. I am a 72 year old gardener and educator working my way into a keto diet for memory issues. I am replacing organic evaporated sugar cane or maple syrup (in morning coffee) with stevia and monk fruit but both of the kinds I have found have erythritol as an ingredient. Can you please give me names of brands of stevia and of monk fruit that use the plants in purer form and without the addition of sugar alcohols. And is raw honey ok for ketosis? Thank you very much, Penelope Newcomb
Thank you for the informative article.
Now to find the product.
My favorite sweetener has
2 ingredients & I love it.
Erythritol & monk fruit extract.
My weight loss has stalled.
I don’t understand.
I eat much, much, healthier
than any of my skinnier friends & family.
Quit grains, gums, sugar, processed foods, etc. Over 3 years.
I drank lots of diet soda many years ago,
(When I was lean & mean.) Hmmm.
Could that have deregulated my metabolism?
Was also on many drugs & steroids after an auto accident; 20 years ago.
Quit all prescription ( pain meds/ Inflammation/ OTC ) “cold turkey”
over 10 years ago.
I take probiotics & prebiotics.
Compound pharmacy for thyroid & hormones.
The only thing I haven’t tried is longer intermittent fasting periods.
I’ve been on 16/8 for a few years.
Thank you for all that you do.
I’ve lost most of my family to cancer.
The article says no to Erythritol – and you say that’s what you use. Stop using it and see what happens. Good luck, I’m in the same boat – belly fat does not go no matter what I do.
Erythritol is alcohol sugar bad for your intestines.
I do love those two sweeteners a lot! I also found this Arabinose -arabic candy which is very good to thrive your good gut bateria and balance blood sugar, I have tried it for a few weeks, Excellent! Can’t find in US market except Ebay, do hope we can make and sell in USA,too !
Can you send me more details on this product?
Can you send me more information on this product. Thanks
Can you get me lined out with a source for stevia, monk fruit and pure honey?
Can you post the brand and where to buy the proper stevia products? Thank you
Hi Gregory,
Thanks for reaching out to us about this!
Unfortunately, we don’t have a specific brand recommendation for supplements at this time. But I would be happy to pass along this question/request on your behalf.
In the mean time, you could start with doing some research on USDA certified organic supplements available in a local shop or an online store. 🙂
If you have any further questions/concerns, please let us know as we are happy to help.
Blessings and love!
I still don’t understand why only these exotic plants from Asia and South America are only acceptable organic sweeteners ?
In North America we have honey from bees – eaten since biblical times and full of immune boosting properties and what about our own sweetener from the maple tree ? Maple syrup is plentiful here in Canada and organic – boiled from maple sap… is there something I’m missing ? Has there been any tests on the nutritional value of pure organic maple syrup ?
Hi Cassie – we definitely understand! We believe the options listed in this article to be the healthiest sweeteners to use while on a ketogenic diet. During a keto diet, the goal is to stay away from sugar so that your body uses fat for fuel instead of glucose. Honey and maple syrup both contain sugar. However, if you are on a keto diet, organic, local honey & maple syrup are tasty natural sweeteners!:) Thanks for sharing your questions with us!
You didn’t mention the chckory product called, “Just Like Sugar “ it has all the positive attributes, desired. I have found no negatives.
I started using Stevia when it came out. It was 100% pure then. At that same time I got Bladder cancer. A very small tiny tumor. Which was removed surgically. That was in 2007. I am NOT saying that stevia did cause it. But IT COULD HAVE BEEN THE CULPRIT. To-day they do not sell pure stevia. It is mixed. BUT I WOULD STILL BE VERY CAREFUL.
Hi there,
Thanks for sharing your experience with us.
I’m sorry to hear you had gone through this. It’s always best to purchase USDA certified organic products because some products do say “pure” or “natural” but their purity doesn’t compare to certified organic goods.
You could try doing more research on the different terminologies used on consumable items.
Hope this helps.
Blessings and love!
I’ve grown and harvested stevia then extracted the stevia from the leaves. It’s easy to grow and do just look how to extract. Comes out looking brown syrupy like, with licorice taste.
Wow, that’s great to hear, Connie!
Thanks for sharing! 🙂
I cannot tolerate stevia and monk fruit also has a pronounced aftertaste that makes using it difficult. I have FODMAP issues and my dietitian and functional medicine doctor both advised me to steer clear of the sugar alcohols (though I can tolerate erythritol in very small amounts). I do use the monk fruit extract and drops, but my go-to sweetener of late is pure allulose. My gut tolerates that very well and there is no aftertaste. It appears to be relatively new to the market though, so I was wondering if you could comment on allulose as it might stand in relation to other keto-friendly sweeteners. Thanks.
Try Thaumatin, no aftertaste.
I ordered stevia and monk fruit powder on nuts.com both powders say they are 100% I believe they are, but it would be nice to get someone else opinion.
The stevia gave me headaches so I’m probably allergic to it. So now I will try the monk fruit. I couldn’t find pure stevia or monk fruit anywhere else. There was always something else in it. Check out nuts.com. Just a FYI Incase you wonder… I’m just a happy customer of theirs, I do not work for or get anything for mentioning nuts.com. Many persons are asking where to get pure stevia and monk fruit and since I believe I found a place, I just wanted to share with you.
You forgot to mention that stevia is full of oxalates which can produce kidney stones. For those who have had a kidney stone- do not use.
What brands of monk fruit would you use?
Hi Marie –
Thanks for your note.
Unfortunately, we don’t have a specific brand recommendation for supplements at this time. But I would be happy to pass along this question/request on your behalf.
In the mean time, you could start with doing some research on USDA certified organic supplements available in a local shop or an online store. 🙂
If you have any further questions/concerns, please let us know as we are happy to help.
Blessings and love!
I’m wondering if something got left out of the article. I’ve read about how stevia is processed and I was not impressed that several manufacturers are using terrible chemicals when creating extract. People please make certain that whatever you choose to use is clean without toxic chemical residues.
You have presented a very informative article,
Not happy with your infrequent and vague replies.
Feel like you dodge the questions with vague responses.
There must be some way for you to suggest top stevia products without you becoming an brand endorser. Many don’t know how to discern what’s what. Their indecision can stall their progress.
Thanks
Sandy Mc
Hi Sandy –
Thanks for your response.
While we don’t want to dodge any questions. We simply don’t like recommending brands we’re not familiar with or those which we personally don’t consume ourselves because we wouldn’t want to add more toxicity into anyone’s life.
The top stevia brands can also be found through a Google search and with additional research on the brand and reviews then someone can decide if this is something they would like to purchase for themselves or their families.
We don’t want to spoon feed our friends and followers or just be “brand endorsers” this is why we always encourage everyone to take the time to do their own research and choose the best options based on their knowledge and intuition.
This is the same approach we all take within TTAC as well. We don’t have any hidden answers, we simply want everyone to equip themselves with knowledge to be able to make better decisions for themselves.
I hope this is helpful in clarifying our intentions.
Please let us know if you have any further questions or concerns. We’re always happy to help in any way we can.
Blessings and love!
This is a very informative article. However, I hope you will consider updating it to include the fact that both stevia and monk fruit can triggers migraines in thousands of people. Since it can take 24-48 hours for the migraine to manifest, it is not immediately obvious that these are the cause. Increasingly, stevia and monk fruit are being used in protein powders, granola and protein bars and other foods, and the print is so tiny that it’s easy to miss this fact. Caveat emptor, all: just because something is derived from a plant does not necessarily make it safe for everyone.
What about pure stevia? I have been able to grow in hydroponically and now have an unlimited supply of the plant. Will the pure plant cause any problems as I am only consuming the leaves.
Is raw honey safe to consume ?
This is good
I do love those two sweeteners a lot! I also found this Arabinose -arabic candy which is very good to thrive your good gut bateria and balance blood sugar, I have tried it for a few weeks, Excellent! Can’t find in US market except Ebay, do hope we can make and sell in USA,too !
I am curious to try stevia and monkfruit to see what they are like.