The short answer on keto-safe sweeteners is to stick to truvia and you will be fine. Get the little green pot, not the “blend” bags! You will be able to find this at your local grocery store.

If you want a little sweetness in your food/beverages, there are some decent choices out there. But, beware, not everyone responds to these in the same way. Check out the first half of this video for more information.

For some, even just the taste or smell of a sweetener can spike insulin and raise or lower blood sugar. If you have metabolic disease like diabetes, check it out yourself before you choose which one is right for you!

Avoid anything with these fillers, as they can spike blood sugar: maltodextrin, dextrose, or polydextrose

Stevia is a great choice for most people. It is a ragweed, so if you have allergies, you may want to steer clear. Stevia is also very powerful and often diluted with fillers. Often this is done with maltodextrin, which is *regular sugar*. Be very careful to read labels closely. Stevia in the raw is very popular, but is mostly maltodextrin.

 

Erythritol is a popular choice and very keto friendly. The truvia that we recommended above is a blend of stevia and erythritol. In large amounts, it can leave a weird aftertaste, so great for coffee, not for cheesecake.

Swerve is your best choice for keto baking. It doesn’t have any weird aftertaste and allows you to manage it as a 1:1 sugar replacement in recipes.

Also worth noting is allulose, which is still hard to find and very expensive, but seems to be a great baking sweetener. Xylitol also isnt bad, but is very dangerous to dogs. If you have a pet pooch, skip that one! Sucralose has great dynamics as a sweetener, but a growing body of evidence that it is unfavorable to gut health has shifted my recommendation away from it.

For the science folk out there, here is a chart with the glycemic index and net carb counts of popular sweeteners.