Choosing the right sweeteners on keto can be confusing. Some help you stay in ketosis, while others spike blood sugar. In this guide, we’ll break down the best and worst keto sweeteners so you can make informed choices.
What You’ll Learn in This Guide
On a keto diet, your body shifts from burning sugar (carbohydrates) to burning fat (ketones) for energy. This metabolic state, known as ketosis, enhances fat-burning and stabilizes insulin levels, making it easier for your body to use stored fat for fuel.
Sweeteners can enhance food flavor without the negative effects of sugar, but reducing overall sweetness in your diet is beneficial. Within 1-2 weeks of keto, most people adapt to needing less sweetness and begin appreciating the natural flavors in food.
The fastest way to enter ketosis is fasting, but it’s not sustainable long-term.
Avoid pasta, rice, processed snacks, sugary fruits, and, of course, sugar itself.
Some sweeteners do not impact blood sugar and are safe for keto, while others can raise blood sugar and disrupt ketosis.
The term Keto Carbs or “net carbs” refers to the carbohydrates that impact blood sugar. Polyols like erythritol do not raise blood sugar and can be subtracted from the total carbohydrates to calculate Keto Carbs.
Keto Carbs = Total Carbohydrates – Polyols (if GI = 0)
Go-Keto uses Keto Carbs to indicate the carbs you need to count towards your daily intake.
The Glycemic Index (GI) measures how quickly a food raises blood sugar. The lower the GI, the better for maintaining ketosis.
Sweetener | Glycemic Index (GI) | Keto-Friendly? |
Pure Glucose | 100 | ❌ No |
Table Sugar | 60 | ❌ No |
Maltitol | 35 | ❌ No |
Xylitol | 7 | ⚠️ Limited |
Erythritol | 0 | ✅ Yes |
Allulose | 0 | ✅ Yes |
Common artificial sweeteners:
These sweeteners may be labeled as low-carb but could still impact ketosis. Additionally, some have potential long-term health risks.
Polyols (also called sugar alcohols) are sweeteners that taste similar to sugar but have fewer net carbs. The term “sugar alcohol” can be misleading as it contains no alcohol.
Polyols occur naturally and are technically labeled as carbohydrates, but they act more like fiber since the body absorbs them poorly. The majority of the calories are not absorbed. Please note, though, that not all polyols are automatically healthy and/or suitable for the keto diet. Plus, some polyols (like sorbitol and maltitol) may cause intestinal discomfort such as gas and bloating, if you’re sensitive to this kind of fibre.
Not all polyols are keto-friendly. Some, like erythritol and allulose, have zero glycemic impact, while others, like maltitol and sorbitol, can raise blood sugar and cause digestive issues. Here’s a breakdown of the best and worst polyols for keto
Go-Keto offers three sweeteners:
A great all-around keto-friendly sweetener with zero keto carbs and no impact on blood sugar.
The organic version, perfect for those who prefer natural, certified organic products.
If you want the same sweetness as sugar, this is the best choice! The blend combines erythritol with a touch of stevia, eliminating the bitter aftertaste often associated with stevia alone.
👉 Shop Go-Keto Erythritol | Go-Keto Erythritol + Stevia | Organic Go-Keto Erythritol
Erythritol is the closest in taste to sugar but has zero calories, zero keto carbs, and zero impact on blood sugar.
A plant-based sweetener 250-300 times sweeter than sugar, but some people dislike its aftertaste. Stevia is a sweetener extracted from the leaves of the plant Stevia Rebaudiana. The sweet compounds in Stevia are steviol glycosides, including stevioside, steviol bioside, steviol and rebaudioside.
👉 Shop Go-Keto Erythritol + Stevia
Xylitol is another polyol with a mild effect on blood sugar.
These sweeteners spike blood sugar and should be avoided on keto:
Highly processed, spikes blood sugar like regular sugar.
Contains antioxidants but is high in carbohydrates.
Lower GI than sugar but still high in fructose.
High in sugar and high in carbohydrates.
Very high in fructose, which can cause metabolic issues.
Often used in “healthy” desserts but very high in carbohydrates.
If you choose to drink alcohol, stick to spirits like rum, gin, vodka, whiskey, and tequila, which contain no added sugar. Avoid beer, sweet wines, cocktails, and mixed drinks, as they are high in sugar and will likely disrupt ketosis.
Want to make the best keto-friendly choice? Explore our full range of Go-Keto sweeteners now!
Take your keto lifestyle to the next level! Browse our premium selection of keto-friendly sweeteners. Keep your blood sugar in check and stay in ketosis—without sacrificing sweetness!
