Using Sugar As A Sweetener
Real sugar comes in several different forms and shapes: white, brown, icing, demerara, confections, maple syrup, coconut sugar, date sugar, etc. This real sugar contains a double molecule of fructose and glucose. These molecules make sugar 100% carbs so that all sugars can negatively affect weight gain, blood glucose, and insulin response.
Therefore, on a keto diet, you should have to avoid every type of sugar. It will help to increase your progress. Many sweeteners may have an exact number of 100. This is the reason that all sweeteners are made from sugar.
To get the same sweetness of white sugar, you may experience the same effects of these sweeteners on blood sugar, weight, and insulin resistance.
Eliminating Sugar Is The Key To Improving Your Health
More and more research is providing that sugar is the main culprit in weight gain, inflammation, heart disease, diabetes, and other health issues.
There are so many disadvantages of consuming sugar in your diet, but when you eliminate it – you can begin to improve your body’s ability to function and your overall health.
This one of the primary reasons why the ketogenic lifestyle works so successfully for so many people!
How Many Carbs Per Day Allowed On Keto Diet
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Top 5 Best Keto Friendly Sweeteners
a year ago
The majority of people who follow the Ketogenic diet — or any low-carb diet — find that sugar cravings go away eventually. However, this process takes time and it may feel difficult for you to give up sweets right away.
Especially as a beginner on Keto, you are bound to crave sweets every so often. This is completely normal and shouldnt discourage you!
Luckily, theres a way to stay low carb while still satisfying your sugar cravings.
In this Keto Beginners Series, were going to talk about the best low-carb sweeteners to use on a low-carb diet, and which ones to avoid.
So What Are The 4 Best Keto
Its impossible to say which ones are the best keto-friendly sweeteners without explaining what factors come into consideration. These factors might vary from one person to the other, but if you consider the following:
- Net carbs: a sweetener is here to replace sugar so should be 0 net carbs or very close
- No or very limited negative health effects both short term and long term
- Ease of use for cooking and baking
Then, it immediately excludes all of the artificial sweeteners, all the sugar alcohols but Erythritol, as well as some of the natural sweeteners that have undocumented health effects.
Note that if you really want to use them, the best artificial sweetener for keto is Acesulfame-K, the rest arent keto-approved sweeteners.
The best keto sweeteners used in most of the recipes on this website are:
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What Is Monk Fruit Sweetener
Monk fruit, also known as luo han guo, is a small Asian melon that has been used in Chinese medicine for centuries. Monk fruit extract is derived by crushing the fruit, then drying the juice into a concentrated powder that has no calories, carbs or sugar.
Monk fruit extract is extremely sweet, which comes from an antioxidant in the fruit called Mogroside V. Its very concentrated , so we combine it with allulose or erythritol to make a 1:1 sugar replacement.
Different brands of monk fruit extract come with different levels of Mogroside V, which affects how sweet they are and whether they have any aftertaste.
The monk fruit extract in Besti is the highest grade, with 50% Mogroside V and NO aftertaste. This, along with the convenience of replacing sugar cup-for-cup, makes them one of the best keto sweeteners to choose.
The Best Sweeteners To Use On The Keto Diet
There are so many sugar alternatives to choose from! How do you pick the best sweetener to use for low carb desserts and adding sweetness to other keto foods? It really depends on your preferences and taste.
If youre new to a low carb diet, keto-approved sweeteners can help you break away from any sugar addiction and still being able to enjoy sweet foods makes a low carb eating plan more appealing.
However, I always caution people to use them in moderation.
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Can I Use Zero
When on a diet, everything you ingest must be in moderation, including how you use zero- or low-carb sweeteners.
Also, be careful when picking zero-calorie sweeteners!
Many products advertised as low-carb sweeteners contain carbs due to their use of other ingredients, such as glucose and maltodextrin. Examples of such products are:
- Splenda packets
- Sweet n Low
Is Coconut Sugar Keto No But You Have Other Options
When it comes to sugar substitutes, opt for a low-calorie, low-carb alternative thats free of adverse health effects.
Choose a sweetener thats low on the glycemic index, natural, and minimally processed. Keep in mind that some natural sweeteners like raw honey, maple syrup, and coconut sugar are not permitted on keto since they are high in carbs.
Theres no shortage of recipes incorporating keto-friendly sweeteners. For different ideas on how to work these healthier sugar alternatives in your low-carb diet, click over and check out these keto desserts.
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Sugar Cravings On Keto
For your keto diet to be successful, you need to keep your carb intake to 50 grams or less per day. This will put you into ketosis which turns your fat-burning thermostat up to the max. As sugar is a carb, that means you need to limit your sugar intake too. While following the keto diet, sugar should be avoided.
Unfortunately, eating less sugar can produce some unpleasant cravings, especially if you are used to eating a lot of sugar. Craving sugar on keto is very common, especially during the first few days as your body makes the shift to full ketosis. In some instances, these cravings can be bad enough to make you quit your diet. Of course, if you do that, you will never get the results you want.
Some people have enough willpower to shrug off sugar cravings, but a lot of people end up dreaming about sugar and thinking about it all the time. This is hardly surprising when you consider just how many foods contain sugar. From breakfast cereal to soda to desserts, when you go keto and quit sugar, you are going to have to give up all these foods.
Like giving up an addictive substance, your body wants what it cannot have. This is human nature. Try this: Dont think about elephants. What are you thinking about? Its a safe bet that its big, gray, and has a trunk!
New To Keto Check Out The Keto Starter Guide
The Keto Starter Guide is an amazing resource as you get started on your keto/low carb journey. This guide has everything you need to get started in 9 simple video lessons and also includes workbooks with step by step instructions for beginners.
- Whats a macro and why do I count them?
- How do I find the best recipes?
- What is ketosis and how do I get my body there?
- What fruits are allowed on a ketogenic diet?
- Will I get Keto Flu and what do I do about it?
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My Conclusion On Sugar Alcohols And Keto
If youve followed my dessert recipes you see that I use Truvia and Swerve for baking more than any other keto sweetener. Aside from the fact that it provides almost zero calories and is virtually carb free, I love the sugar-like consistency that it gives for baking.
Keep in mind, though, that they Truvia only has 70% of the sweetness of sugar and some people may notice a cooling sensation on the tongue with it. Overall, I think the sugar alcohols are the best option for keto baking.
Best Keto Sweeteners And Low
Sugar is basically off-limits on aketogenic diet, but you can still indulge your sweet tooth while eating keto. All it takes is some education on the right types of natural keto sweeteners to use.
With the right sugar substitute, you can turn a high-glycemic-index dessert into something thats keto-friendly. Read on to find the top four keto sweeteners for a low-carb lifestyle and why theyre recommended.
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Keto Sugar & Sweetener
When you start, keto sugar is the very first thing that you need to drop. Its a popular element in the world. People around the world use sugar to sweeten their tea, coffee, desserts, and many more things. Sugar can be a cause of spikes in your insulin levels, which decrease the ketosis. Therefore, sugar is not allowed on the keto diet.
One tbsp of white granulated sugar consists of 3.4-grams net carbs. In contrast, brown sugar consists of 1.9 grams of carbs in each tbsp of powdered sugar. Keto newbies want to mix the sugar into the allowed limits of carbs. If you want to finish the sugar cravings and interruption in ketosis, you have to cut off sugar completely.
For sugarless life, its not necessary to cut off sweets completely. There are many keto-friendly natural sweeteners available in the market. These natural sweeteners can be the best substitute to sweeten your beverages and desserts.
Who Should Do The Keto Diet
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What Is Brown Sugar
Like regular white granulated sugar, brown sugar is also made from sugar cane or sugar beet. The main difference, which also explains the brown color of brown sugar, is molasses. Brown sugar contains molasses, while plain white sugar doesnt.
Molasses is a sweet, thick, sticky brown byproduct of the refining process for white sugar. It has a sweet and slightly bitter taste on its own and is used in a number of baked goods such as chocolate chip cookies and gingerbread.
The ratio of sugar to molasses will determine whether you have dark brown sugar or light brown sugar . Molasses also allows the sugar to absorb water in the cooking or baking process, which makes food extremely moist.
Brown sugar is thought to have more health benefits than regular white sugar because of its molasses content and the different vitamins and minerals it provides.
Some of the key vitamins and minerals in molasses include vitamin B3, vitamin B6, niacin, riboflavin, thiamine, calcium, magnesium, manganese, potassium, copper, iron, and phosphorus. However, the concentration of these nutrients is so small in brown sugar that its almost insignificant. And any traces of nutrients dont offset the damage that eating sugar can have on your body.
Make no mistake: Consuming sugar including brown sugar is not conducive to weight loss, brain health, or staying in ketosis.
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Besti Vs Other Brands Why Choose Ours
There are already other sugar replacements out there, so why choose this one? Here is why ours are better:
We have a unique Monk Fruit Allulose Blend Our monk fruit sweetener with allulose is the first and only one of its kind. It replaces sugar cup-for-cup and tastes just like sugar, but even more amazing, it even bakes, dissolves, caramelizes and browns like sugar. We challenge you to do your own blind taste test with it!
We use the highest grade of Monk Fruit Extract Our monk fruit extract is 50% mogroside V , which is the highest grade out there. Other brands use 30% or 40%. This makes ours slightly sweeter and more importantly, gives it a superior taste without any aftertaste.
Our Erythritol is non-GMO Many brands containing erythritol dont specify whether it comes from non-GMO sources. All our products are guaranteed non-GMO.
Allulose acts like sugar because its in the sugar family Most keto sugar replacements contain sugar alcohols or other fillers that vary in taste , but they dont dissolve, brown or caramelize like sugar does. Our allulose acts just like sugar when you cook or bake with it, but still has 0 carbs.
Zero calories, zero net carbs, zero glycemic indes, and zero aftertaste. Thats our promise to you with all our sweeteners, no matter which you choose.
Is Monk Fruit Keto Friendly
Monk fruit is Keto friendly, it contains no calories and is 200 times sweeter than table sugar.
This sweetness comes from a chemical within the monk fruit called mogrosides.
There are no known side effects to consuming monk fruit and its recognized by the United States Food and Drug Administration as being safe.
Monk fruit is keto-friendly and you can use it in low carb baked recipes where sweetness is required. Start with adding a little bit at a time so as not to over sweeten.
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The 6 Best Sweeteners On A Low
Following a ketogenic diet involves cutting back on high-carb foods like starches, desserts and processed snacks.
This is essential to reaching a metabolic state called ketosis, which causes your body to begin breaking down fat stores instead of carbs to produce energy.
Ketosis also requires reducing sugar consumption, which can make it challenging to sweeten beverages, baked goods, sauces and dressings.
Fortunately, there are various low-carb sweeteners that you can enjoy.
Here are the 6 best sweeteners for a low-carb keto diet plus 6 you should avoid.
Sweeteners Not To Use
The following sweeteners should be avoided at all costs because no matter how natural it is, sugar is still sugar and will affect your body negatively . These sweeteners will always increase your blood sugar levels, diminish your weight loss, and may even knock you out of ketosis. Stay away from: high fructose corn syrup, table sugar, coconut sugar, maple syrup, honey, agave, rice malt syrup, blackstrap molasses, fruit juice and dried fruit.
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