{"id":34250,"date":"2025-03-13T19:52:30","date_gmt":"2025-03-13T19:52:30","guid":{"rendered":"https:\/\/www.go-keto.com\/?p=34250"},"modified":"2025-05-01T13:40:01","modified_gmt":"2025-05-01T13:40:01","slug":"keto-sweeteners-best-worst","status":"publish","type":"post","link":"https:\/\/www.go-keto.com\/en\/academy\/keto-sweeteners-best-worst\/","title":{"rendered":"Keto Diet and Sweeteners: The Best and Worst Choices (What to Use &#038; Avoid)"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"34250\" class=\"elementor elementor-34250\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-724505e e-flex e-con-boxed e-con e-parent\" data-id=\"724505e\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3d23fe3 elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"3d23fe3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Keto Diet and Sweeteners: The Best and Worst Choices (What to Use &#038; Avoid)<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-290ac6e e-con-full e-flex e-con e-child\" data-id=\"290ac6e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-506c02a elementor-widget elementor-widget-image\" data-id=\"506c02a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.go-keto.com\/nl\/coaches\/ben-nordemann\/\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"261\" height=\"261\" src=\"https:\/\/www.go-keto.com\/wp-content\/uploads\/2025\/02\/ben-small.webp\" class=\"attachment-full size-full wp-image-34234\" alt=\"Ben Nordemann\" srcset=\"https:\/\/www.go-keto.com\/wp-content\/uploads\/2025\/02\/ben-small.webp 261w, https:\/\/www.go-keto.com\/wp-content\/uploads\/2025\/02\/ben-small-150x150.webp 150w\" sizes=\"(max-width: 261px) 100vw, 261px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-37d46a9 elementor-widget elementor-widget-heading\" data-id=\"37d46a9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<span class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.go-keto.com\/nl\/coaches\/ben-nordemann\/\">By Ben Nordemann<\/a><\/span>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a194894 e-flex e-con-boxed e-con e-parent\" data-id=\"a194894\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-94d56d1 elementor-widget elementor-widget-heading\" data-id=\"94d56d1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Introduction<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8efa21b elementor-widget elementor-widget-text-editor\" data-id=\"8efa21b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Choosing the right sweeteners on keto can be confusing. Some help you stay in ketosis, while others spike blood sugar. In this guide, we\u2019ll break down the best and worst keto sweeteners so you can make informed choices.<\/p><p><strong><b>What You\u2019ll Learn in This Guide<\/b><\/strong><\/p><ul><li><a href=\"#title1\">Carbs, Sugar &amp; Keto: What You Need to Know<\/a><\/li><li><a href=\"#title2\">Types of Sweeteners: Natural vs. Artificial<\/a><\/li><li><a href=\"#title3\">How to Identify Keto-Friendly Sweeteners<\/a><\/li><li><a href=\"#title4\">The Top 3 Keto Sweeteners (And Why They Work)<\/a><\/li><li><a href=\"#title5\">Sweeteners That Will Kick You Out of Ketosis<\/a><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3d11cb3 e-flex e-con-boxed e-con e-parent\" data-id=\"3d11cb3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-93f9b1e elementor-widget elementor-widget-heading\" data-id=\"93f9b1e\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"title1\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Carbs, Sugar &amp; Keto: What You Need to Know<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-20938d6 e-con-full e-flex e-con e-child\" data-id=\"20938d6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-fb75cf6 e-con-full e-flex e-con e-child\" data-id=\"fb75cf6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4063282 elementor-widget elementor-widget-image\" data-id=\"4063282\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/www.go-keto.com\/wp-content\/uploads\/2024\/01\/Keto-Diet-and-Sweeteners-The-Best-and-Worst-Choices-1.jpg.webp\" class=\"attachment-large size-large wp-image-4560\" alt=\"\" srcset=\"https:\/\/www.go-keto.com\/wp-content\/uploads\/2024\/01\/Keto-Diet-and-Sweeteners-The-Best-and-Worst-Choices-1.jpg.webp 1000w, https:\/\/www.go-keto.com\/wp-content\/uploads\/2024\/01\/Keto-Diet-and-Sweeteners-The-Best-and-Worst-Choices-1.jpg-300x200.webp 300w, https:\/\/www.go-keto.com\/wp-content\/uploads\/2024\/01\/Keto-Diet-and-Sweeteners-The-Best-and-Worst-Choices-1.jpg-768x512.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b5850b1 e-con-full e-flex e-con e-child\" data-id=\"b5850b1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5f27e5e elementor-widget elementor-widget-text-editor\" data-id=\"5f27e5e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>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.<\/p><h3><strong><b>Why Stable Blood Sugar Matters<\/b><\/strong><\/h3><ul><li><b><\/b><strong><b>Reduced hunger<\/b><\/strong>\u2013 Your body efficiently uses fat for energy, reducing cravings.<\/li><li><b><\/b><strong><b>No more blood sugar spikes<\/b><\/strong>\u2013 Avoid energy crashes after carb-heavy meals.<\/li><li><b><\/b><strong><b>Improved focus &amp; steady energy<\/b><\/strong>\u2013 A stable glucose supply keeps you alert.<\/li><\/ul><p>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.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4b99ea7 e-flex e-con-boxed e-con e-parent\" data-id=\"4b99ea7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ccfedc0 elementor-widget elementor-widget-heading\" data-id=\"ccfedc0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How to Get Into Ketosis (And Stay There)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ecf240d elementor-widget elementor-widget-text-editor\" data-id=\"ecf240d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>The fastest way to enter ketosis<\/b><\/h3><p>The fastest way to enter ketosis is <strong><b>fasting<\/b><\/strong>, but it\u2019s not sustainable long-term.<\/p><h3><b><\/b><strong><b>Eat as few carbohydrates as possible<\/b><\/strong>\u00a0<\/h3><p>Avoid pasta, rice, processed snacks, sugary fruits, and, of course, sugar itself.<\/p><h3><b><\/b><strong><b>Use keto-friendly sweeteners<\/b><\/strong><\/h3><p>Some sweeteners do not impact blood sugar and are safe for keto, while others can raise blood sugar and disrupt ketosis.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-8c76900 e-flex e-con-boxed e-con e-parent\" data-id=\"8c76900\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-cb9e797 elementor-widget elementor-widget-heading\" data-id=\"cb9e797\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Understanding Keto Carbs (net carbs)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a90085d elementor-widget elementor-widget-text-editor\" data-id=\"a90085d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The term <strong>Keto Carbs<\/strong> or <strong>&#8220;net carbs&#8221;<\/strong> 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.<\/p><p><strong><b>Keto Carbs = Total Carbohydrates &#8211; Polyols (if GI = 0)<\/b><\/strong><\/p><p>Go-Keto uses <strong><b>Keto Carbs<\/b><\/strong>\u00a0to indicate the carbs you need to count towards your daily intake.<\/p><h3><strong><b>Glycemic Index (GI) &amp; Why It Matters<\/b><\/strong><\/h3><p>The <strong><b>Glycemic Index (GI)<\/b><\/strong>\u00a0measures how quickly a food raises blood sugar. The lower the GI, the better for maintaining ketosis.<\/p><table><tbody><tr><td><p><strong><b>Sweetener<\/b><\/strong><\/p><\/td><td><p><strong><b>Glycemic Index (GI)<\/b><\/strong><\/p><\/td><td><p><strong><b>Keto-Friendly?<\/b><\/strong><\/p><\/td><\/tr><tr><td><p>Pure Glucose<\/p><\/td><td><p>100<\/p><\/td><td><p>\u274c\u00a0No<\/p><\/td><\/tr><tr><td><p>Table Sugar<\/p><\/td><td><p>60<\/p><\/td><td><p>\u274c\u00a0No<\/p><\/td><\/tr><tr><td><p>Maltitol<\/p><\/td><td><p>35<\/p><\/td><td><p>\u274c\u00a0No<\/p><\/td><\/tr><tr><td><p>Xylitol<\/p><\/td><td><p>7<\/p><\/td><td><p>\u26a0\ufe0f\u00a0Limited<\/p><\/td><\/tr><tr><td><p>Erythritol<\/p><\/td><td><p>0<\/p><\/td><td><p>\u2705\u00a0Yes<\/p><\/td><\/tr><tr><td><p>Allulose<\/p><\/td><td><p>0<\/p><\/td><td><p>\u2705\u00a0Yes<\/p><\/td><\/tr><\/tbody><\/table>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f6ffbfe e-flex e-con-boxed e-con e-parent\" data-id=\"f6ffbfe\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a1007eb elementor-widget elementor-widget-image\" data-id=\"a1007eb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/ketofitshop.com\/collections\/sweeteners?filter.p.vendor=Go-Keto\" target=\"_blank\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"641\" height=\"239\" src=\"https:\/\/www.go-keto.com\/wp-content\/uploads\/2024\/04\/Artboard-1.png\" class=\"attachment-full size-full wp-image-23142\" alt=\"\" srcset=\"https:\/\/www.go-keto.com\/wp-content\/uploads\/2024\/04\/Artboard-1.png 641w, https:\/\/www.go-keto.com\/wp-content\/uploads\/2024\/04\/Artboard-1-300x112.png 300w\" sizes=\"(max-width: 641px) 100vw, 641px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c88864c e-flex e-con-boxed e-con e-parent\" data-id=\"c88864c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-50b6296 elementor-widget elementor-widget-heading\" data-id=\"50b6296\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"title2\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Types of Sweeteners: Natural vs. Artificial<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a49a867 elementor-widget elementor-widget-text-editor\" data-id=\"a49a867\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Natural Sweeteners<br \/><\/b><span style=\"color: var( --e-global-color-text ); text-align: var(--text-align); font-size: 1rem;\">Natural sweeteners come from plants and other natural sources. Some contain <\/span><strong style=\"color: var( --e-global-color-text ); text-align: var(--text-align); font-size: 1rem;\"><b>high carbs<\/b><\/strong><span style=\"color: var( --e-global-color-text ); text-align: var(--text-align); font-size: 1rem;\">\u00a0(like honey and syrups), while others are <\/span><strong style=\"color: var( --e-global-color-text ); text-align: var(--text-align); font-size: 1rem;\"><b>low-carb alternatives<\/b><\/strong><span style=\"color: var( --e-global-color-text ); text-align: var(--text-align); font-size: 1rem;\">, including:<\/span><\/h3><ul><li><b><\/b><strong><b>Erythritol<\/b><\/strong>\u2013 A polyol with zero net carbs and a GI of 0.<\/li><li><b><\/b><strong><b>Stevia<\/b><\/strong>\u2013 A natural, plant-based sweetener with zero Keto Carbs. It\u2019s 250\u2013300 times sweeter than sugar, though some people find it has a slightly bitter aftertaste, especially when used on its own.<\/li><li><b><\/b><strong><b>Xylitol<\/b><\/strong>\u2013 A polyol with minimal blood sugar impact.<\/li><li><b><\/b><strong><b>Allulose<\/b><\/strong>\u2013 A naturally occurring rare sugar with a GI of 0 (not yet approved for sale in the EU).<\/li><li><b><\/b><strong><b>Monk Fruit<\/b><\/strong>\u2013 A natural sweetener not allowed for sale in the EU.<\/li><\/ul><h3><b><br \/>Artificial Sweeteners (Use with Caution)<br \/><\/b><span style=\"color: var( --e-global-color-text ); text-align: var(--text-align); font-size: 1rem;\">Artificial sweeteners are lab-made and often used in \u201cdiet\u201d products. While some are low in carbs, many have uncertain effects on metabolism and insulin response.<\/span><\/h3><p><strong><b>Common artificial sweeteners:<\/b><\/strong><\/p><ul><li><b><\/b><strong><b>Aspartame<\/b><\/strong><\/li><li><b><\/b><strong><b>Sucralose<\/b><\/strong><\/li><li><b><\/b><strong><b>Saccharin<\/b><\/strong><\/li><li><b><\/b><strong><b>Cyclamate<\/b><\/strong><\/li><li><b><\/b><strong><b>Neotame<\/b><\/strong><\/li><\/ul><p>These sweeteners may be labeled as low-carb but could still impact ketosis. Additionally, some have potential long-term health risks.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4996eaf e-flex e-con-boxed e-con e-parent\" data-id=\"4996eaf\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-97b46bc elementor-widget elementor-widget-heading\" data-id=\"97b46bc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What Are Polyols (Sugar Alcohols)?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b7a97cd elementor-widget elementor-widget-text-editor\" data-id=\"b7a97cd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Polyols (also called sugar alcohols) are sweeteners that taste similar to sugar but have fewer net carbs. The term &#8220;sugar alcohol&#8221; can be misleading as it contains no alcohol.<\/p><p>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\u2019re sensitive to this kind of fibre.<\/p><p>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&#8217;s a breakdown of the best and worst polyols for keto<\/p><h3><strong><b>The Best Keto Polyols:<\/b><\/strong><\/h3><ul><li><b><\/b><strong><b>Erythritol<\/b><\/strong>\u2013 Zero Keto Carbs, GI = 0. <a href=\"https:\/\/ketofitshop.com\/collections\/erythritol\/products\/go-keto-erythritol-premium-sweetener-1000gr?_pos=1&amp;_fid=d7bf83fe7&amp;_ss=c\" target=\"_blank\" rel=\"noopener\">Order Go-Keto Erythritol Here<\/a><\/li><li><b><\/b><strong><b>Allulose<\/b><\/strong>\u2013 GI = 0, behaves like sugar (not yet approved in the EU).<\/li><li><b><\/b><strong><b>Xylitol<\/b><\/strong>\u2013 Slight GI impact, can be toxic to pets.<\/li><\/ul><h3><strong><b><br \/>Avoid These Polyols on Keto:<\/b><\/strong><\/h3><ul><li><b><\/b><strong><b>Maltitol &amp; Sorbitol<\/b><\/strong>\u2013 Higher GI, may spike blood sugar and cause digestive issues.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a12d031 e-flex e-con-boxed e-con e-parent\" data-id=\"a12d031\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-647608b elementor-widget elementor-widget-heading\" data-id=\"647608b\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"title3\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Go-Keto\u2019s Recommended Sweeteners<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3592d3e elementor-widget elementor-widget-text-editor\" data-id=\"3592d3e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Go-Keto offers <strong><b>three sweeteners<\/b><\/strong>:<\/p><h3><strong><b>Go-Keto Erythritol<br \/><\/b><\/strong><\/h3><p>A great all-around keto-friendly sweetener with zero keto carbs and no impact on blood sugar.<\/p><h3><strong><b>Go-Keto Organic Erythritol<\/b><\/strong>\u00a0<b><\/b><\/h3><p>The organic version, perfect for those who prefer natural, certified organic products.<\/p><h3><strong><b>Go-Keto Erythritol + Stevia<\/b><\/strong>\u00a0<b><\/b><\/h3><p>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.<\/p><p>\ud83d\udc49\u00a0<a href=\"https:\/\/ketofitshop.com\/collections\/erythritol\/products\/go-keto-erythritol-premium-sweetener-1000gr?_pos=1&amp;_fid=d7bf83fe7&amp;_ss=c\" target=\"_blank\" rel=\"noopener\" data-wplink-edit=\"true\">Shop Go-Keto Erythritol<\/a>\u00a0|\u00a0<a href=\"https:\/\/ketofitshop.com\/collections\/erythritol\/products\/erythritol-stevia-premium-sweetener-go-keto-800g\" target=\"_blank\" rel=\"noopener\">Go-Keto Erythritol + Stevia<\/a>\u00a0|\u00a0<a style=\"background-color: #ffffff; font-size: 1rem;\" href=\"https:\/\/ketofitshop.com\/collections\/erythritol\/products\/go-keto-organic-erythritol-premium-sweetener-go-keto-800gr\" target=\"_blank\" rel=\"noopener\">Organic Go-Keto Erythritol<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b428f30 e-flex e-con-boxed e-con e-parent\" data-id=\"b428f30\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-02568ac elementor-widget elementor-widget-image\" data-id=\"02568ac\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/ketofitshop.com\/collections\/sweeteners?filter.p.vendor=Go-Keto\" target=\"_blank\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"641\" height=\"239\" src=\"https:\/\/www.go-keto.com\/wp-content\/uploads\/2024\/04\/Artboard-1.png\" class=\"attachment-full size-full wp-image-23142\" alt=\"\" srcset=\"https:\/\/www.go-keto.com\/wp-content\/uploads\/2024\/04\/Artboard-1.png 641w, https:\/\/www.go-keto.com\/wp-content\/uploads\/2024\/04\/Artboard-1-300x112.png 300w\" sizes=\"(max-width: 641px) 100vw, 641px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-60f5730 e-flex e-con-boxed e-con e-parent\" data-id=\"60f5730\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-277fe81 elementor-widget elementor-widget-heading\" data-id=\"277fe81\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"title4\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The Top 3 Keto Sweeteners Explained<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a6d534e e-con-full e-flex e-con e-child\" data-id=\"a6d534e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-4f59d9b e-con-full e-flex e-con e-child\" data-id=\"4f59d9b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-46cc768 elementor-widget elementor-widget-image\" data-id=\"46cc768\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.go-keto.com\/wp-content\/uploads\/2025\/05\/erythritol-new-pack.webp\" class=\"attachment-large size-large wp-image-38155\" alt=\"Go-Keto Erythritol pouch\u2014100 % pure non-GMO, zero calories &amp; net carbs, GI 0, 1:1 sugar substitute\" srcset=\"https:\/\/www.go-keto.com\/wp-content\/uploads\/2025\/05\/erythritol-new-pack.webp 1000w, https:\/\/www.go-keto.com\/wp-content\/uploads\/2025\/05\/erythritol-new-pack-300x300.webp 300w, https:\/\/www.go-keto.com\/wp-content\/uploads\/2025\/05\/erythritol-new-pack-150x150.webp 150w, https:\/\/www.go-keto.com\/wp-content\/uploads\/2025\/05\/erythritol-new-pack-768x768.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-05776f5 e-con-full e-flex e-con e-child\" data-id=\"05776f5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7da32de elementor-widget elementor-widget-text-editor\" data-id=\"7da32de\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><strong><b> Erythritol \u2013 The Best Keto Sweetener<\/b><\/strong><\/h3><p>Erythritol is the closest in taste to sugar but has zero calories, zero keto carbs, and zero impact on blood sugar.<\/p><ul><li>Naturally found in fruits like grapes &amp; melons<\/li><li>70% as sweet as sugar<\/li><li>No impact on insulin or glucose<\/li><li>Least likely to cause bloating\/gas<\/li><\/ul><p>\ud83d\udc49\u00a0<a style=\"background-color: #ffffff; font-size: 1rem;\" href=\"https:\/\/ketofitshop.com\/collections\/erythritol?filter.p.vendor=go-keto\" target=\"_blank\" rel=\"noopener\">Shop Go-Keto Erythritol<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-611efc4 elementor-widget elementor-widget-text-editor\" data-id=\"611efc4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><strong style=\"background-color: transparent; color: var( --e-global-color-text ); text-align: var(--text-align);\"><b>Stevia<\/b><\/strong><\/h3><p>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.<\/p><ul><li>Zero keto carbs &amp; zero calories<\/li><li>Available in liquid, powder, and tablet form<\/li><li>No effect on blood sugar<\/li><\/ul><p>\ud83d\udc49\u00a0<a style=\"background-color: #ffffff; font-size: 1rem;\" href=\"https:\/\/ketofitshop.com\/collections\/erythritol\/products\/erythritol-stevia-premium-sweetener-go-keto-800g\" target=\"_blank\" rel=\"noopener\">Shop Go-Keto Erythritol + Stevia<\/a><\/p><h3><strong style=\"background-color: transparent; color: var( --e-global-color-text ); text-align: var(--text-align);\"><b>Xylitol<\/b><\/strong><\/h3><p>Xylitol is another polyol with a mild effect on blood sugar.<\/p><ul><li>GI = 7 (low but not zero)<\/li><li>Helps prevent cavities<\/li><li>Toxic to dogs!<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-439bd78 e-flex e-con-boxed e-con e-parent\" data-id=\"439bd78\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d3b4005 elementor-widget elementor-widget-heading\" data-id=\"d3b4005\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"title5\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Sweeteners That Will Kick You Out of Ketosis<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c3888ea elementor-widget elementor-widget-text-editor\" data-id=\"c3888ea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>These sweeteners spike blood sugar and should be avoided on keto:<\/p><h3><b>Maltodextrin <\/b><\/h3><p>Highly processed, spikes blood sugar like regular sugar.<\/p><h3><b>Honey <\/b><\/h3><p>Contains antioxidants but is high in carbohydrates.<\/p><h3><b>Coconut Sugar<\/b>\u00a0<\/h3><p>Lower GI than sugar but still high in fructose.<\/p><h3><b>Maple Syrup <\/b><\/h3><p>High in sugar and high in carbohydrates.<\/p><h3><b>Agave Syrup <\/b><\/h3><p>Very high in fructose, which can cause metabolic issues.<\/p><h3><b>Dates\u00a0 <\/b><\/h3><p>Often used in \u201chealthy\u201d desserts but very high in carbohydrates.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d1be1f3 e-flex e-con-boxed e-con e-parent\" data-id=\"d1be1f3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b21e285 elementor-widget elementor-widget-heading\" data-id=\"b21e285\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Sugar in Alcohol \u2013 A Different Story<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a9a3f59 elementor-widget elementor-widget-text-editor\" data-id=\"a9a3f59\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>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.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-faceb38 e-flex e-con-boxed e-con e-parent\" data-id=\"faceb38\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-144a2ef elementor-widget elementor-widget-heading\" data-id=\"144a2ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Which Sweeteners Are in Go-Keto Products?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ea49520 elementor-widget elementor-widget-text-editor\" data-id=\"ea49520\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Want to make the best keto-friendly choice? Explore our full range of Go-Keto sweeteners now!<\/p><p>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\u2014without sacrificing sweetness!<\/p><p>\ud83d\udc49\u00a0<a href=\"https:\/\/ketofitshop.com\/collections\/sweeteners?filter.p.vendor=go-keto\" target=\"_blank\" rel=\"noopener\"><strong><b>Shop Keto Sweeteners Now<\/b><\/strong><\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1e4c850 e-flex e-con-boxed e-con e-parent\" data-id=\"1e4c850\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4f3c2b9 elementor-widget elementor-widget-image\" data-id=\"4f3c2b9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/ketofitshop.com\/collections\/sweeteners?filter.p.vendor=Go-Keto\" target=\"_blank\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"641\" height=\"239\" src=\"https:\/\/www.go-keto.com\/wp-content\/uploads\/2024\/04\/Artboard-1.png\" class=\"attachment-full size-full wp-image-23142\" alt=\"\" srcset=\"https:\/\/www.go-keto.com\/wp-content\/uploads\/2024\/04\/Artboard-1.png 641w, https:\/\/www.go-keto.com\/wp-content\/uploads\/2024\/04\/Artboard-1-300x112.png 300w\" sizes=\"(max-width: 641px) 100vw, 641px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>By Ben Nordemann Introduction Choosing the right sweeteners on keto can be confusing. Some help you stay in ketosis, while others spike blood sugar. In this guide, we\u2019ll break down the best and worst keto sweeteners so you can make informed choices. What You\u2019ll Learn in This Guide Carbs, Sugar &amp; Keto: What You Need [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":4560,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[55],"tags":[],"class_list":["post-34250","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-academy"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.2 (Yoast SEO v28.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Keto Sweeteners Guide: The Best &amp; Worst Choices for Low-Carb Diets<\/title>\n<meta name=\"description\" content=\"Looking for keto-friendly sweeteners? Discover the best and worst keto sweeteners, how they affect ketosis, and which ones to avoid. Stay in ketosis and enjoy sweetness without the sugar spikes!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.go-keto.com\/en\/academy\/keto-sweeteners-best-worst\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Keto Diet and Sweeteners: The Best and Worst Choices (What to Use &amp; Avoid)\" \/>\n<meta property=\"og:description\" content=\"Looking for keto-friendly sweeteners? Discover the best and worst keto sweeteners, how they affect ketosis, and which ones to avoid. 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