Which sweeteners can you use on a low-carb diet? Check out the visual guide below. The sweeteners to the left are very low in carbs and have generally been shown to have little impact on blood sugar and insulin levels. Keep in mind that many sweetener packets contain a small amount of dextrose, which is pure sugar. For example, a packet of Splenda provides about the same sweetness as two teaspoons 8 grams of sugar.
Each packet contains about 0. We suggest mainly using stevia , erythritol , monk fruit , or xylitol. Note that while the sweeteners to the left above have minimal direct effects on blood sugar and insulin levels, they may still have other potential negative effects.
More research on the long-term impacts of these sweeteners is needed. Furthermore, all sweeteners can potentially maintain cravings for sweet foods. All sweet tastes, whether real sugar or sugar substitutes, act upon the same sweet taste receptors of the tongue and may trigger similar reward pathways in the brain, which some researchers suggest can maintain sugar addictions and cravings.
This can slow down weight loss, or even cause weight gain. Note that on a low-carb diet, cravings for sugary foods tend to decrease over time, making it easier and easier to stay away from them.
Like drinking a glass of wine with dinner, they may find that having a low-carb brownie after dinner is completely satisfying. If you do want to include sweeteners occasionally, keep reading to learn how to make the best low-carb choices. Note that many sweeteners — white or brown sugar, maple syrup, coconut sugar and dates — have a number of exactly This is because these sweeteners are made up of sugar.
To get the same amount of sweetness as white sugar, these sweeteners will have a similar effect on blood sugar, weight and insulin resistance. However, certain sweeteners contain more fructose than glucose. These sweeteners are slower to raise blood glucose, resulting in a deceptively low glycemic index GI , a measure of how quickly a carbohydrate-containing food results in a blood sugar increase after eating it.
Yet they may still have potentially harmful effects. Consuming excessive fructose can increase the likelihood of developing fatty liver and insulin resistance, increasing the risk of weight gain and future health problems.
Sweeteners with higher amounts of fructose — high fructose corn syrup soda , fruit juice concentrate, honey, and agave syrup — might have slightly worse long-term effects than pure sugar. Which sweetener has the highest fructose content of all? Agave syrup also called agave nectar. If consuming sweets from time to time helps you sustain your low-carb journey, here are our top 4 options:.
Stevia comes from the Stevia rebaudiana plant, which is native to South America, where it has been used for several hundred years. Steviol glycosides extracted from the plant are responsible for its sweet taste. Note that some packets of granulated stevia such as Stevia in the Raw contain the sugar dextrose.
The brand Truvia contains added erythritol see below but no dextrose. Erythritol is a sugar alcohol, a compound that resembles sugar but is only partially digested and absorbed by the body. Erythritol occurs naturally in plants like grapes, melons, and mushrooms in small amounts.
However, as a commercial sweetener, it is usually made from fermented corn or cornstarch. Best choices: Granulated or powdered erythritol or erythritol and stevia blends. Monk fruit is a relatively new sugar substitute.
Also called luo han guo, monk fruit was generally dried and used in herbal teas, soups and broths in Asian medicine. It was cultivated by monks in Northern Thailand and Southern China, hence its more popular name. It has not yet been accepted for sale by the European Union. Best choices: Granulated blends with erythritol or stevia, pure liquid drops, or liquid drops with stevia.
Also used in replacement products like monkfruit-sweetened artificial maple syrup and chocolate syrup. The Atkins diet recommends restricting your daily carb intake by eliminating starchy foods as well as all foods containing natural or added sugar. Sweets and candies are rich in sugar and therefore not appropriate if you are trying to lose weight by following the Atkins diet.
Sugar-free candies and treats are now available at most grocery stores. You can eat them on your Atkins diet if they don't interfere with your overall progress. Sugar-free candies do not contain any added sugar and are sweetened with artificial sweetener. Sugar substitute, such as sucralose or aspartame, as well as sugar alcohols, such as sucralose, maltose, isomalt, mannitol and xylitol, are the most common sweeteners used in sugar-free candies.
Although sugar-free candies cannot contain added sugar, they may still contain carbohydrates. Always check the label to determine the net carb content of the sugar-free candies you want to eat to see if they are a suitable option for the Atkins diet.
Depending on the phase of the Atkins diet you are following, most Atkins dieters need to restrict your daily net carb intake somewhere between 20 grams and grams a day.
The net carbs correspond to the amount of carbs left once fiber and sugar alcohols have been subtracted. The definition of the ketogenic diet could be equated to the Atkins diet.
The keto diet requires a high fat intake, moderate protein intake, and minimal carbs and is unchanging. The Atkins diet is structured differently.
This low carbohydrate diet has three key phases : induction, on-going weight loss, and pre-maintenance. Oftentimes you'll hear about a fourth stage, which refers to maintenance.
The second stage allows between 15 and 40 grams of carbohydrates per day which Brown points out could have a ketogenic effect for some people, but again, is different from the traditional keto diet. Brown says the third stage allows you to increase your carb intake by 10 grams per week until you level out at around grams of carbs per day. However, others can go up to grams of carbs per day depending on their weight loss goals. Walsh says the main focus of the Atkins diet is limiting carbs without restricting protein as much as someone following the keto diet.
As a result, though, it makes it difficult for someone following the Atkins diet to stay in ketosis as percent of the protein turns into glucose sugar. Brown says that the traditional ketogenic diet is the best approach for treating epilepsy, whereas the Atkins diet may be a better long-term approach for keeping weight off.
Since the keto diet is so restrictive, it's difficult for many to maintain. Ultimately, both diets are effective for weight loss, it just comes down to what you want to gain from the diet.
The Atkins diet allows for more flexibility on carb intake, but the carb restriction on the keto diet boots mental clarity, clearer skin, and promotes satiety. Foods like cookies, muffins, and bars are labeled as low carb but in return are heavily processed and loaded with additives and artificial ingredients.
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