Starting the keto diet can be an exciting step toward your health goals. But for many, one question looms large: “How do I handle my sweet tooth?” Giving up sugar is tough, but thankfully you don’t have to give up sweetness. Welcome to the world of keto friendly sweeteners. This post gives a helpful overview of the pros and cons of various sugar substitutes, including allulose, polyols (aka sugar alcohols), stevia, monkfruit and sucralose. What’s the best sweetener for keto? There’s no single answer. We believe you should be fully informed and experiment to find what works best for your needs.
What Keto-Friendly Sweeteners Do We Consider Helpful?
First, let us just say: we believe delicious taste is table stakes. So off the bat, we rule out aspartame or saccharin, which often come with a chemical aftertaste and, because they’re so artificial, lingering controversy over health effects. In our opinion, many of the best sweeteners for keto are derived from natural sources like plants, fruits, and corn. They deliver the sweetness you crave, but they’re digested and metabolized differently than table sugar, often with much lower glycemic index. That’s why they can have little to no impact on blood glucose or insulin levels, making them a staple in so many keto-friendly foods.
In our home baking, we choose sweeteners that deliver on both taste and texture. Otherwise, what’s the point of a candy or baked good? Similarly, for all of our Tom & Jenny’s candy products, we carefully select sweeteners that don’t just cut glycemic index, net carbs and calories, but also those that ensure our sugar-free caramels satisfy just like traditional candy.
Now, to give you the full picture, we put together an easy-to-read table breaking down some of the most popular and widely used sugar-alternatives.
The Sweeteners You’ll Encounter on Keto
| Sweetener | Glycemic Impact | Taste Profile | Pros | Cons | Keto Suitability |
|---|---|---|---|---|---|
| Allulose | None | Sugar-like, clean | Zero net carbs; no blood sugar effect; excellent texture and taste | Expensive; less widely available | Excellent |
| Maltitol | Moderate | Sugar-like, clean | Excellent texture for candies and baking; lower calorie than sugar; widely used | Can raise blood sugar slightly; may cause digestive discomfort in large doses | Good (moderation) |
| Erythritol | None | Slight cooling effect | Low calorie; minimal blood sugar effect; gentle on digestion | Cooling aftertaste; may alter taste in some candies | Excellent |
| Xylitol | Low | Sugar-like, slight aftertaste | Sugar-like taste; dental health benefits | Non-zero glycemic; digestive issues; toxic to dogs | Fair (small amounts) |
| Sorbitol / Mannitol | Low | Sugar-like, mild | Inexpensive; common in gums and mints | Non-zero glycemic impact; strong laxative effect | Poor–Fair |
| Stevia | None | Sweet but can be bitter/licorice-like | Plant-based; zero calorie; no glycemic effect | Bitter aftertaste in large amounts; lacks bulk in baking | Good (flavor enhancer) |
| Monk Fruit | None | Very sweet, may have artificial taste | Very sweet; natural; no blood sugar effect | Often diluted; expensive; lacks bulk in baking | Excellent (in blends) |
| Sucralose (Splenda®) | None | Sweet but artificial | Widely available; very sweet; heat stable | Artificial; possible gut microbiome concerns; aftertaste | Fair (use sparingly) |
The “Net Carb” Secret
On keto, you count net carbs (Net Carbs = Total Carbs - Fiber - Sugar Alcohols). Because most sugar alcohols and rare sugars have little effect on blood glucose, you can subtract them from the total carb count. This is how a candy or dessert can clock in with very low net carbs, letting you stay within your daily macros without missing out on indulgence.
Making Sweetness Work for You
Navigating the world of sugar-free sweeteners can feel overwhelming at first, but it quickly becomes second nature. Each option has its strengths and weaknesses and the right choice depends on your goals, your taste buds, and how your body responds.
We hope this quick introduction is a helpful resource for you!
Looking for low carb recipes? Check out our recipe blog!